Plant Based Diets are Easy

Thinking of going plant based but are hesitant due to its complex reputation? Don’t worry, you won’t have to spend hours toiling in your kitchen every day. We are here to let you in on all of our secrets. Plant based diets are actually very easy to maintain once you get in the swing of things. You can keep it simple, discover new flavors, and reap all of the health benefits.

Eating a diet rich in whole grains, fruits&vegetables, beans&legumes, and nuts&seeds is associated with chronic disease prevention, improved sleep and energy, and improved biomarkers such as total cholesterol, blood sugar, triglycerides, etc. The combination of health improvements and recipe simplicity will hook you. Here’s a secret: we’ve been plant based for the past 8 years and we wouldn’t have lasted if it weren’t easy. Use our tried and tested tips to set yourself up for success.

Tip #1 Create a Meal Rotation

Ritualize your meal calendar. Pick a few of your favorite breakfasts, lunches, and dinners to rotate throughout the month. Have your staples and repeat them. It isn’t necessary to prepare different meals every day of the month. Find a recipe, like these plant strong pancakes, save it, and make it again! Most people are creatures of habit and enjoy eating the same staples.

Tip #2 Batch Cook, Batch Cook, Batch Cook

Batch cooking = flexible meal prep. They both require advanced preparation, but batch cooking is preparing individual components on their own. Our batch cooking staples are: grains, beans and legumes, sauces, tofu&tempeh, and fruits&veggies. Recommended equipment: sharp knives, sturdy cutting board, oven, rice cooker or Instant Pot, and a nonstick pan.

Batch Cooking Simplification:

Maximize your efficiency to minimize your time spent cooking.

Step 1: Preheat your oven to 415°F. Unload your groceries (we recommend stocking up on frozen fruit and veggies, canned beans, grains, tofu, tempeh, nuts, potatoes, etc). Roast your tofu, tempeh, and potatoes. As they cook for the next 30 to 75 minutes respectively, throw a cup of quinoa and 2 cups of water in your rice cooker.

Step 2: As your tofu, potatoes, and quinoa cook, put your already triple-washed lettuce into a salad saver container and put paper towels in there to further preserve its longevity. Wash the canned beans and put them in containers. Chop your veggies to have them for when you get hangry throughout the week. Make a simple peanut sauce by combining 1c of rice vinegar, 1/2c peanut butter, 2tbs of Coconut Aminos, 1tbs of chili paste, 2tbs of garlic, and 1tbs of ground ginger to your blender.

Step 3. By the time the potatoes, tofu, and tempeh are ready, you are now set for the week with a variety of options.

If you plan it right, you may only need to cook once a week!

Tip #3 Keep it Saucy

Batch cook a variety of sauces, dressings, and spreads to add extra kick to your meals. That way, you can mix and match to keep your taste buds guessing. Our go to’s are ranch dressing, peanut dressing (see previous tip), lemon tahini dressing, mango salsa, and hummus. Pro tip: Engine 2 Hummus at Whole Foods and Hannah’s Hummus at Costco are two brands that are oil free!

Tip #4 Frozen Fruits and Veggies are your New Best Friend

Stock up your freezer with all the frozen fruits and veggies you love. Not only does this extend your produce’s lifetime, but sometimes frozen produce has more nutrients than fresh. You can buy frozen blueberries in a giant bulk bag at superstores such as Costco, BJ’s and Sam’s Club and add them to your oatmeal. Try out this dinner hack: cook your whole-wheat pasta of choice, and add in a bag of frozen mixed veggies a minute before your pasta is done. Strain it and add sauce of choice for a hearty and antioxidant rich meal.

Tip #5 Buy a Bigger Freezer

Piggybacking off Tip #4, the freezer is your new best friend. Make extra portions to squirrel away for weeks when cooking isn’t feasible. We freeze smoothies for the week and then take out the night before to defrost. (You may need to buy a second microwave too.)

Tip #5 Love your Leftovers

If Tip #2 doesn’t fit into your lifestyle, consider extending your leftovers to tomorrow’s lunch or thaw January’s leftovers for March’s lunch. Always prepare some additional meals whenever you do a large-scale cooking. Our mac and cheez recipe is freezer approved!

Tip #6 When in Doubt, Oatmeal it Out

Last tip best tip: oatmeal for dinner. Keeping rolled oats and peanut butter in your pantry will save your life when you come home to an empty fridge.

Have a tip of your own to share? Follow us on Instagram @theplantlifechoseus and let us know!