What is a Plant Based Diet?

A plant-based diet is an eating pattern that focuses on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans.

Note: this does NOT mean that you are vegetarian or vegan, but rather you are proportionately choosing more of your foods from plant sources.

Benefits of a Plant-Based Diet

Research shows that plant forward eating patterns, such as the Mediterranean diet, can reduce risk of heart disease, metabolic syndrome, diabetes, and some cancers.

• Encourages consumption of plant foods.
• Limits saturated fat, sugar, and sodium.

Where to Start

• Aim to make 1/2 of your plate vegetables; and include a variety of different colors and types!
• Choose source of plant protein and include those alongside animal protein.
• Set a goal around cooking a few plant-based meals a week/month.
• Choose extra virgin olive oil for cooking (versus other oils or butters).
• Be curious - try new sources of plant proteins.
• Build your meals around a salad base.
• Eat fruits and vegetables (with lean protein) for snacks.
• Add nuts and seeds.
• Try new recipes!

Plant Based Meal Ideas

Breakfast

• whole grain bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a little extra virgin olive oil.
• vegetable omelet made with mushrooms, spinach, and onions cooked in olive oil with crusty whole-grain bread.
• nonfat plain Greek yogurt topped with chia seeds, nuts, and fresh berries.

Lunch

• greek salad made with chopped mixed greens, kalamata olives, tomatoes, fresh parsley, feta cheese. Dress with extra virgin olive oil and freshly squeezed lemon.
• chickpea and farro salad with red peppers, spring onions, and fresh oregano, dressed with extra virgin olive oil and lemon juice.
• vegetarian pizza topped with part-skim mozzarella cheese, roasted broccoli, onions, green peppers, and carrots.
• stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and low fat mozzarella cheese.
• quinoa salad with mint, cucumber, tomato, chickpeas, and olive oil.
• caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar.

Dinner

• grilled vegetable kabobs with shrimp, toasted quinoa salad, and mixed green salad with pine nuts.
• chicken stir-fried in olive oil with broccoli, cauliflower, asparagus, and yellow peppers, served over brown rice.
• mediterranean vegetable lasagna.
• broiled salmon with brown rice and bok choy.
• large salad with tomatoes, olives, cucumbers, farro, baked trout, and low-fat feta cheese.