Nutrition

Vegan Meal Planning: Plant-Based Recipes We Love

Are you reducing your consumption of animal-based products in 2018? It’s hard to ignore the subject as more research around the benefits of plant-based diets is released — and as more documentaries like What the Health, Food Matters, Forks Over Knives and Fat, Sick and Nearly Dead are added to Netflix.

Whether you are reducing meat consumption for personal, political or health reasons, going fully vegan is intimidating. To help you start replacing some of your meals with vegan ones, we gathered some of our favorite vegan meal planning recipes from the 8fit app and sourced recipes from bloggers we love.

8fit Vegan Meal Planning Recipes

Berry crumble bake

This recipe makes a great snack or dessert. Berries are one of the fruits with the lowest sugar content. They are also packed with flavonoids which may prevent cancer.

Chocolate-mint energy balls

The oats in these chocolate-mint energy calls are packed with iron and zinc. Iron improves cognitive function and bone health, while zinc helps our immune systems function properly. The strong aroma of mint works wonders when it comes to clearing congestion of the nose, throat, bronchi and lungs (which is great when you’re suffering a cold).

Roasted sesame kale chips

One cup of kale contains about 206% of the recommended daily value of vitamin A which is important for a healthy vision. Sesame, like oats in the recipe above, is one of the richest sources of iron. In addition to improving cognitive function, iron reduces fatigue.

Warm, crunchy chickpeas

Enjoying a warm breakfast helps gentle wake up the body and prepare for nutrient absorption. The complex carbohydrates found in this chickpea dish provide long-lasting, sustainable energy.

Curried sweet potato soup with tofu

This dish is high in protein (20% of the total calories) to keep you satisfied and build muscle. The spicy chili flakes included contain a substance called capsaicin which fights off inflammation.

5 recipes from our favorite blogs

There are a lot of inspiring vegan and plant-based bloggers out there. Some of our favorites listed below even have cookbooks available. Find breakfast, lunch, dinner and snack recipes on their websites.

  1. Coffee shop worthy caramel vanilla bean hazelnut milk from Oh She Glows: When you make food at home with fresh, whole foods, there are fewer additives and preservatives. In this Caramel Vanilla Bean Hazelnut Milk recipe, Angela uses a dairy-free milk alternative which provides the body with a different fat profile than dairy milk. Dairy is rich in saturated fats, while almond milk and hazelnut milk are high in monounsaturated fatty acids (which is good for cholesterol levels).
  2. Oil-free roasted vegetables from Minimalist Baker: Since these roasted veggies from Minimalist Baker are made without oil, serve them with a side of dip (like the Pickles & Honey hummus recipe below). One of the veggies Dana uses in this recipe is carrots. Carrots contain lutein which benefits eye and skin health. Finally, the heat from baking helps make the nutrients in the vegetables more bioavailable.
  3. Parsley almond pesto white bean hummus from Pickles & Honey: Have you ever tried nutritional yeast, a vegan alternative to cheese? It adds a nutty, cheesy flavor to dips, dressings and hummus, too. Nutritional yeast is also rich in B vitamins, iron, selenium and zinc. The raw garlic used by Amanda and Aaron provides many health benefits like controlling high blood pressure.
  4. Vegan “tuna” salad from Oh My Veggies: Missing tuna in your plant-based diet? Try this easy and delicious recipe from Oh My Veggies. The parsley used is mostly added for taste but should be considered for its health benefits too. One cup of chopped parsley provides 1,230% of an individual’s daily recommended value of vitamin K. Vitamin K is essential for bone metabolism and regulating blood calcium levels.
  5. Vegan banana bread smoothie from Blissful Basil: In her recipe, Ashley from Blissful Basil shares the health benefits of each of the ingredients included. For example, bananas are mood-boosting, walnuts improve brain health, and oats have soluble fiber, manganese, and biotin. Learn more about the nutrients in her vegan banana bread smoothie recipe.

Try these vegan recipes from 8fit and our favorite plant-based bloggers. They are a great starting point when it comes to eliminating or reducing meat consumption.

With love,

Coach Jennifer