In order for any diet protocol to be "healthy", it should be made up of balanced plates that include Protein, Fat, and Carbohydrates in quantities that support activity but do not add to excess body fat.
A common struggle with a plant-based dies is inadequate protein intake and relying too heavily on highly processed foods and food like products. These types of foods are high in salt, added sugars, and fat - in particular you see this with meat replacement products.
Not sure how to effectively get a balanced plant-based plate that supports your fitness & nutrition goals? You're in Luck -- because today, we are going to talk about how to make a balanced meal if you are following a plant-based eating pattern:
Visually - image cutting your plate into thirds and fill it with whole foods needed to meet your nutrients.
- Starting with ⅓ plate of NON STARTCHY VEGGIES, this might look like broccoli, asparagus, or brussel sprouts.
- Then next add in a ⅓ of your plate WHOLE GRAINS, STARTCHY VEGGIES, OR FRUIT - this might be corn, barley, brown rice, or some berries.
- And last, fill a ⅓ of your plate with a PLANT BASED PROTEIN - such as edamame, chickpeas, or tofu.
- Round off your plate by adding in a small portion of PLANT BASED FATS such as nuts, seeds, or avocado,
This PLATE METHOD allows you to be provided with all the nutrients you need when appropriately pairing these food groups together.
Specifically, this plate meets your protein requirements for the day.
A few things to consider when eating a plant-based diet it may be necessary to include some fortified foods and supplements to potentially fill in some of the missing gaps.
- A few Fortified Foods to consider: Fortified Plant-Based dairy milk alternatives that include Calcium and Vitamin D, Such as Hemp, Oat, Soy Milk
- Adding a Vitamin B12 supplement, as Vitamin B12 is not produced by plants and will need to be obtained through fortified foods such as nutritional yeast or supplements.
- Consult with a Registered Dietitian about adding in additional supplements such as a Vitamin D. Vitamin D is needed for your body to absorb calcium.
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