7 Plant-Based Menus for Beginners: Delicious, Easy, Healthy, Start at Home.
Starting a plant-based diet doesn’t have to be difficult or complicated. Just choose a menu that suits your lifestyle and easy-to-find ingredients, and you can start your health journey right away.
What is Plant-Based and why is it interesting?
Plant-Based is a diet that focuses on eating mainly vegetables, reducing or avoiding animal products, without having to be as strict as vegetarianism. The highlight of this approach is that it helps reduce saturated fat, increases dietary fiber, and reduces the risk of chronic diseases such as diabetes, high blood pressure, and heart disease.
Tips for Beginners to Start Eating Plant-Based
- Start with one meal a day, such as replacing breakfast with oatmeal and fruit.
- Choose familiar ingredients such as tofu, mushrooms, and pumpkin.
- Cook it to taste good and just right. It doesn’t have to be bland.
- Gradually reduce meat intake, don’t go all out.
7 Plant-Based Menus Recommended for Beginners
1.Vegetarian fried rice with salted egg tofu
Stir-fried rice with diced tofu, add vegetarian salted egg for a salty and rich taste, fragrant with pepper and spring onion. Suitable for beginners who still like spicy
food. Nutritional value: Tofu is a good source of plant-based protein, high in calcium. Vegetarian salted egg is made from grains or beans, has good fats and vitamin B.
2. Spaghetti with tomato sauce and mixed mushrooms
Use enoki mushrooms and champignons instead of meat. Simmer fresh tomato sauce to add sweet and sour flavor. Easy to make, high in fiber.
Nutritional value: Mushrooms contain essential amino acids and antioxidants. Tomatoes contain lycopene, which reduces the risk of cancer.
3. Golden Needle Mushroom Salad
Spicy Isan-style menu using boiled golden needle mushrooms mixed with laab spices, lime, roasted rice, and chili powder to add aroma and a strong flavor.
Nutritional value: Golden needle mushrooms are high in protein and dietary fiber, helping the digestive system. Lemons add vitamin C, boosting the immune system.
4. Avocado Quinoa Salad
Combine fresh vegetables with quinoa and avocado, topped with Japanese sesame or balsamic dressing. Light but filling.
Nutrition facts: Quinoa contains 9 types of complete protein. Avocado is high in unsaturated fat and potassium, good for the heart.
5. Pumpkin Soy Milk Soup
Blend steamed pumpkin with soy milk, season with salt and pepper, eat warm and feel full.
Nutritional value: Pumpkin contains beta-carotene, which helps maintain eyesight. Soy milk contains protein and isoflavones, which help increase female hormones.
6.Vegetarian green curry with vegetarian protein
Add pumpkin, eggplant and soy protein instead of meat. Cook with soybean coconut milk. The aroma is as rich as the original recipe.
Nutritional value: Soy protein is high in protein and low in fat. Pumpkin and eggplant provide high fiber, which helps control blood sugar.
7. Grilled Tofu Sandwich with Avocado
Grilled marinated tofu on whole wheat bread, add avocado, fresh vegetables and hummus.
Nutrition facts: Tofu provides protein, avocado helps lower cholesterol, whole wheat bread adds fiber to reduce hunger pangs.
Starting to eat Plant-Based doesn’t necessarily mean changing your lifestyle immediately. Just choosing simple, familiar and delicious menus can start you on a sustainable path to good เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง health. Try making these menus at home and you will know that eating vegetables is not as boring as you think.