Plant-Based Meals For A Healthier You!

In a study published in The American Journal of Clinical Nutrition, the number of people who identify as vegetarian or vegan has increased by 600% in the last three decades!

The plant-based movement is gaining serious traction, with more and more people looking to adopt a meat-free or mostly meat-free diet.

What is a Plant-Based Diet?

A plant-based diet is a diet that solely focuses on the consumption of plant sources. This can include vegetables, fruits, whole grains, legumes, nuts, and seeds.

Some people who follow a plant-based diet also eat dairy and eggs, while others exclude these foods. But according to nutritionists and dietitians, the key is to focus on most plants. Conversely, we can say that a plant-based diet is rich in fiber, antioxidants, vitamins, and minerals.

The Five Food Groups In Plant-Based Diet

What Can I Eat On A Plant-Based Diet List? It's a question that most people ask. Being on a plant-based diet does not mean you have to miss out on the food groups.

Here are the five food groups that people who follow a plant-based diet typically eat:

  1. Fruits: Fruits are a great source of vitamins, minerals, and antioxidants.
  2. Vegetables: Like fruits, vegetables are also a great source of vitamins, minerals, and antioxidants.
  3. Whole grains: Whole grains are a good source of fiber, B vitamins, and iron.
  4. Legumes: These are excellent sources of protein, fiber, and iron.
  5. Tubers: Tubers are a type of starchy vegetable rich in carbohydrates. They are an excellent energy source and often contain vitamins and minerals such as potassium and vitamin C.

Current Research About Plant-Based Diets

The study found that a plant-based diet is associated with a lower risk of obesity, hypertension, type 2 diabetes, and cardiovascular disease.

Lauren Manaker says that the benefits are likely because plant-based diets are typically lower in calorie density, saturated fat, and cholesterol than animal-based diets.

They also tend to be higher in fiber, antioxidants, and phytochemicals, all nutrients linked to good health.

While more research is needed to confirm the exact mechanisms by which a plant-based diet provides these health benefits, there is no doubt that this eating pattern has the potential to improve your health. It was confirmed in the July 2018 "Frontiers in Public Health" Journal's article.

The Journal of the American College of Cardiology published a study in July 2017 that found a significantly lower risk of heart disease among participants who consumed a diet rich in plant foods. The authors concluded that "a diet rich in healthy plant foods may be protective against the development of cardiovascular disease." This research provides strong evidence that incorporating more plant foods into your diet can help to reduce your risk of heart disease.

The Geriatric Cardiology Journal states that you can prevent Diabetes Type-2 and cancer illness using plant-based meals.

The BMJ Open Journal states that these plant-based diet plans greatly affect a person's physical and mental health.

The Benefits Of Plant-Based Diets

There are many benefits to plant-based diets, especially when it comes to overall health. A plant-based diet is worth considering if you want to improve your health and fitness.

Here are the top benefits from adopting a plant-based diet plant-based diet:

Improve Heart Health

A plant-based diet can help improve heart health by reducing cholesterol and blood pressure. The fiber in plants can also reduce the risk of heart disease.

Prevent Or Reverse Type 2 Diabetes

As stated earlier, a plant-based diet can help prevent or reverse type 2 diabetes. The fiber in plants can help regulate blood sugar levels, and the antioxidants in plants can help improve insulin sensitivity.

Save You Money On Groceries

Plant-based foods are typically cheaper than animal-based foods. Beans, rice, and other plant-based staples are affordable.

Easy Weight Management: Eatuitive Can Help You Here!

If you are looking to manage your weight sustainably and healthily, plant-based diets can help. Plant-based diets are lower in calories and fat than animal-based diets and can help you lose weight or maintain a healthy weight.

Additionally, plant-based diets tend to be high in fiber, which can keep you feeling full and satisfied. Fiber is essential for weight management because it helps to regulate appetite and prevent overeating.

If you are interested in trying a plant-based diet, Eatintuitive can help. We offer meal plans and recipes tailored to your individual needs and goals. We can also provide you with support and guidance along the way.

Click here to view the meal plans, and book your appointment today!

Are Plant-Based Diets Low In Protein?

There is a common misconception that plant-based diets are low in protein. However, this is not always the case. While some plant-based diets may be lower in protein than others, many plant-based foods are high in protein and can provide the same health benefits as animal-based proteins! 

For example, lentils, chickpeas, beans, tofu, quinoa, and nuts.

Here are some high-protein food ideas:

  • Tofu scramble with veggies
  • Black bean burger
  • Lentil soup
  • Chickpea curry

Nutrients You Get When Starting a Plant-Based Diet

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health, brain function, and inflammation. They are typically found in fatty fish, such as salmon, mackerel, and sardines. For vegetarians and vegans, omega-3 fatty acids are found in flaxseeds, chia seeds, and walnuts.

Vitamin B12

Vitamin B12 is important for brain function and red blood cell production. It is typically found in animal-based foods, such as meat, poultry, eggs, and dairy. For vegetarians and vegans, vitamin B12 is found in fortified foods, such as cereal and plant-based milk.

Vitamin D

Vitamin D is important for bone health and immunity. It is found in fatty fish, such as salmon and tuna. For vegetarians and vegans, vitamin D is found in fortified foods, such as cereal and plant-based milk.


Iron is important for blood cell production and energy levels. It is found in animal-based foods, such as red meat, poultry, and seafood. Iron is also found in beans, lentils, spinach, and fortified foods for vegetarians and vegans.


Calcium is important for bone health and blood clotting. It is found in animal-based foods, such as dairy. For vegetarians and vegans, calcium is found in dark leafy greens, such as kale and spinach.


Zinc is important for immunity, wound healing, and cell growth. It is found in animal-based foods, such as meat, poultry, and seafood. Vegetarians and vegans find zinc in beans, nuts, and whole grains.


Iodine is important for thyroid function and brain development. It is found in animal-based foods, such as dairy and seafood. For vegetarians and vegans, iodine is found in fortified foods, such as cereal and plant-based milk.

Simple Ways To Have More Plant-Based Meals In Daily Routine

How Do You Live On A Healthy Plant-Based Diet? It's not easy to start or completely change your diet from an animal-based diet to a plant-based diet. Everybody has some difficulties, and we know these things aren't easy.

If you can't or don't want to commit to a plant-based diet, that's OK. You can still enjoy the health benefits of plant-based foods by incorporating them into your meals! Here are some simple ways to add more plants to your diet:

Here are a few ideas:

  1. Start your day with a plant-based breakfast like avocado toast, oatmeal with fresh fruit, or a green smoothie.
  2. Pack your lunch with nutrient-rich plant-based foods like roasted chickpeas, quinoa salad, or a veggie wrap.
  3. For dinner, try plant-based versions of your favorite dishes like spaghetti with lentil meatballs, black bean tacos, or roasted portobello mushrooms.
  4. And don’t forget snacks! Raw veggies with hummus, fruit with nut butter, and popcorn are all great.

Plant-Based Recipes: Why Not Try It Yourself?

If you're interested in trying out plant-based eating but not sure where to start, we have a few recipes for you to try!

  1. Black Bean Brownies
  2. Hummus Roasted Chickpeas
  3. Veggie Wrap
  4. Fruit Smoothie
  5. Overnight Oats
  6. Tomato Basil Soup

5 Fun Facts About Plant-Based Meals

Do you love fun facts?  We love fun facts, too! Here are five fun facts about plant-based meals:

  1. Plant-based foods will continue to be a growing market, according to the NPD Group. According to NPD, plant-based sales in 2021 are expected to increase by 6.2 percent in the US.
  2. By 2030, the worldwide plant-based foods industry may account for up to 7.7% of the protein market.
  3. Plant-Based Seafood Is On Track to Overtake the Alt-Meat Industry by 2030
  4. Alternative Protein Development Has Received $2 Billion in Investment Funding.

Frequently Asked Questions (FAQs)

What Is The Healthiest Plant-Based Food?

There is no one answer to this question, as different people have different dietary needs. However, some nutrient-rich plant-based foods include leafy greens, legumes, nuts, and seeds.

What Are The Negatives Of A Plant-Based Diet?

There are no known negatives of a plant-based diet. However, as with any diet, it is important to eat various nutrient-rich foods to ensure you get all the nutrients your body needs.

What Is An Example Of A Plant-Based Meal?

A plant-based meal can include any combination of vegetables, fruits, grains, legumes, and nuts. Some plant-based meals include vegetable stir-fry, lentil soup, or a salad with various toppings.

Are Eggs Ok On A Plant-Based Diet?

This is controversial as some people consider eggs animal products while others are perfectly okay with incorporating them into their diets. However, eggs should not be included if you follow a strictly plant-based diet.

Final Verdict

A plant-based diet has many health benefits and can be just as delicious as a meat-based diet! Try incorporating more plant-based meals into your routine and see how you feel!

That's all for now! If you have any questions, feel free to leave them in the comments below!