Two Days of Plant-Based, Protein-Forward Eating

/

In recent years, plant-based eating has blossomed into a lifestyle embraced by many, not just for its delicious offerings but also for the array of health benefits and positive impact on the environment. In this comprehensive guide, I’m delving into what I call “plant-based, protein-forward” eating, and providing you with two days worth of meals that are both rich in plant-based protein and nourishing for your body (and not to mention, kind to the planet!).

Why You Should Try Plant-Based Eating

A plant-based diet, as it is defined by many publications and personalities, is essentially a diet that includes plant-based foods and excludes animal-derived ones. In other words, it’s a vegan diet. But a lot of people, including myself, have embraced a definition of plant-based that allows for more flexibility and even some animal foods. To do this, you simply have to make plant-derived foods the center of your plate. You want your meals to revolve around vegetables (not meat, as many of us have been taught to do) and to embrace the attitude “the more the merrier” when it comes to veggies. If you’ve been considering switching over to a more plant-based diet (or if you’re not convinced yet—and hey, I get that), here are a few key reasons why it’s worth trying: 

Health Benefits

Plant-based, protein-forward eating offers a myriad of health benefits. By focusing on whole, plant-derived foods, you're providing your body with essential vitamins, minerals, and antioxidants, while still giving your body the protein it needs to thrive. This approach has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, a plant-based diet can contribute to better weight management, improved digestion, and increased energy levels.

Environmental Impact

Beyond personal health, adopting a plant-based lifestyle is a choice that aligns with environmental sustainability—which we need now more than ever. Animal agriculture is a leading contributor to deforestation, water pollution, and greenhouse gas emissions. By choosing plant-based options, you reduce your ecological footprint, helping to conserve natural resources and mitigate climate change. It's a small but impactful way to contribute to a healthier planet.

Affordability

Contrary to common misconceptions, plant-based eating can be much more affordable than a diet centered around animal products. Staples like beans, lentils, rice, and vegetables are often more budget-friendly than meat and dairy products. By incorporating seasonal produce and buying in bulk, you can stretch your grocery budget while enjoying a diverse and nutritious array of plant-based meals.

Now that I’ve explained the fine and dandy benefits of eating a plant-centric diet, here are some examples of what that can actually look like. Below, I’ve outlined two days of flexible plant-based eating: 

Day 1:

Breakfast: Quinoa and Berry Bowl

 
 

Start your day with a nutrient-packed quinoa bowl topped with a mix of fresh berries! Quinoa is a complete protein, providing all nine essential amino acids, while the mixed berries contribute antioxidants and vitamins. To me, this has the same appeal as oatmeal, but with way more protein and fiber to keep you full and focused all day. 

Ingredients:

  • Cooked quinoa

  • Mixed berries (strawberries, blueberries, raspberries)

  • Almond milk

  • Chia seeds

Instructions:

  • Combine quinoa and almond milk in a bowl

  • Top with mixed berries and sprinkle chia seeds

Lunch: Chickpea and Avocado Wrap

 
 

For lunch, we’ve a satisfying, protein-packed wrap made with protein-rich chickpeas, savory hummus, and creamy avocado.

Ingredients:

  • Whole grain wrap

  • Chickpeas (canned or cooked)

  • Avocado slices

  • Fresh baby spinach 

  • Hummus

Instructions:

  • Spread your favorite hummus on the wrap

  • Fill your wrap with chickpeas, avocado slices, and spinach leaves. Season with salt, pepper, and hot sauce as desired! 

  • Roll it up and enjoy

Dinner: Lentil and Vegetable Stir-Fry

 
 

Finish off your day with a savory stir-fry, combining the plant-based protein of lentils with a mix of colorful vegetables. This dish is a perfect balance of flavors, textures, and nutrients!

Ingredients:

  • Cooked lentils

  • Mixed vegetables (broccoli, bell peppers, carrots)

  • Soy sauce

  • Garlic and ginger (minced)

  • Quinoa or brown rice (optional)

Instructions:

  • Stir-fry your vegetables in a pan with garlic and ginger

  • Add cooked lentils and soy sauce to the pan

  • Serve over quinoa or brown rice for a hearty dinner

Day 2:

Breakfast: The Best Smoothie Bowl

 
 

There’s nothing like a fruity smoothie bowl with all the fix-ins and toppings (think granola, coconut flakes, and chopped nuts. When I’ve got a longer workout planned for the day, this smoothie bowl is the perfect fuel. 

Ingredients:

  • Mixed fruit (berries, banana, mango, etc.)

  • Almond milk

  • Fresh spinach

  • Granola

  • Chopped nuts (almonds, walnuts)

  • Coconut flakes

Instructions:

  • Blend your favorite fruits and two handfuls of fresh spinach (if you blend it well, you won’t taste it at all) with almond milk to create your smoothie base. Start with ½ a cup of almond milk and continue to add as needed until you get your desired texture. 

  • Top with granola, chopped nuts, and coconut flakes

  • For even more protein, add a scoop of plant-based protein powder 

Lunch: Quinoa Salad with Roasted Vegetables

 
 

This is a simple and refreshing salad filled with quinoa and roasted vegetables. The lemon vinaigrette is my go-to favorite salad dressing!

Ingredients:

  • Cooked quinoa

  • Roasted vegetables (zucchini, cherry tomatoes, red onion)

  • Fresh herbs (parsley, mint)

  • Lemon vinaigrette dressing

    • 1/4 cup extra-virgin olive oil

    • 2 tablespoons fresh lemon juice

    • 1 teaspoon Dijon mustard

    • 1 clove garlic, minced

    • 1 teaspoon honey or maple syrup (optional, for sweetness)

    • Salt and black pepper to taste

Instructions:

  • For the vinaigrette, add all of the ingredients except for the olive oil into a bowl and whisk them together. Then slowly add olive oil while whisking. Season with salt and pepper as needed.  

  • Toss quinoa and roasted vegetables with lemon vinaigrette

  • Garnish with fresh herbs

  • For an extra protein hit, you can add a hard boiled egg, can of tuna, or a piece of grilled salmon!

Dinner: Black Bean and Sweet Potato Enchiladas

 
 

Spice up your evening with hearty black bean and sweet potato enchiladas.

Ingredients:

  • Black beans (canned or cooked)

  • Sweet potato (roasted and mashed)

  • Whole wheat tortillas

  • Enchilada sauce

  • Vegan or regular cheese (optional)

  • Greek yogurt or sour cream (optional)

Instructions:

  • Fill tortillas with black beans, sweet potato, and roll them up

  • Top with enchilada sauce and vegan or regular cheese

  • Bake at 375 degrees F for 20 to 25 minutes or until heated through

  • Top with Greek yogurt or sour cream, if desired

There you have it—two whole days of easy, delicious, inexpensive plant-based, protein-forward eating! As you can see, embracing this diet doesn't mean sacrificing flavor or satisfaction. I love adding tons of fresh herbs and dried herbs to my meals to enhance the flavor while boosting the health benefits even more. These delicious meal ideas prove that plant-centric eating is nutritious, satisfying, and above all, EASY. Feel free to experiment with different ingredients and enjoy the journey towards a healthier and more sustainable lifestyle. Cheers to plant-powered living!

Xo, 

Renata