Shop by Meal: Breakfast SWEET BREAKFAST SAVORY BREAKFAST Breakfast Ideas Rolled Oats Bread Quick Oats Bagels

Steel Cut Oats H Potatoes Oatmeal Bowl C H R C Quinoa Polenta A R T A

Millet S Tortillas Overnight Oats T S Granola/Museli Wraps Bread Quinoa Baked Oatmeal Rice

N Breakfast Cookies I E Y T Tofu R I O R A Tempeh Pancakes P

D Plant-Based Milk

T

T Beans N N Plant-Based Yogurt Tofu Scramble

A Chickpea Flour A L L P P Nut Butter Granola N I Seed Butter Spinach E

T Mushrooms O Chia Seeds Breakfast Wrap R Bell Peppers E P

Ground Flaxseeds C

T Zucchini U

N Nuts D Breakfast Bagel

A Summer Squash O L Seeds R P Tomatoes P Protein Powder Onions "Egg" Muffin Cups Avocado Strawberries French Toast Blueberries Blackberries Crumble Bars Raspberries Garlic Mango Chia Jam Peaches Smoked Paprika E Cumin C Pomegranate R U Oregano Smoothie D Kiwi O O V Basil R Cherries A L P Raisins F Thyme Dried Cranberries Turmeric Dates Soy Sauce Fun with Beverages Apricots Nutritional Yeast Pineapple Banana Strawberry Matcha Latte Pears Apples BEVERAGES Hot Chocolate

Cinnamon Coffee E Ginger S Tea A Nutmeg B Matcha R

O Cardamom V Pumpkin Pie Spice Cinnamon A G L Mulling Spices F

Vanilla Extract N

I Important Note:

R Sweetener

O Vegan Creamer V Don't forget to take your vegan A

L supplements and choose fortified F foods when possible like fortified milks and cereals.

w w w . p l a n t b a s e d r d b l o g . c o m Shop by Meal: Mains BURRITOS/WRAPS/TACOS SHEET PAN DINNERS STIR-FRY

Tortillas H Potatoes H Rice S P C C R R A Wraps Sweet Potatoes Quinoa Dinner Ideas R A A

Taco Shells T Butternut Squash T Millet W Rice S Gnocchi S Noodles N N N I Beans I Beans I Chickpeas/Edamame Cauliflower Fried Rice E E E T Tofu T Tofu T Tofu O O O

R R R Cilantro Lime Chickpeas

P Tempeh P Tempeh P Tempeh Seitan Sweet Chili Chickpeas Avocado Tomatoes Carrots Bell Pepper Onions Sesame Ginger Soy Curls Broccoli Corn Bell Peppers

E Bok Choy S Jalapeno Zucchini Peach Avocado Salad C E G

U Bell Peppers C N Greens Asparagus D I U L

O Green Beans Garlic Roasted Lentils D L

I Mushrooms Brussel Sprouts R O F

P Mushrooms Limes Broccoli R P Onions Walnut Taco Meat Tomatoes Cauliflower Sprouts Green Beans Sweet Potato Chickpeas Cabbage Carrots Beets Beets Cashew Tofu Cilantro Garlic Chili Chickpeas Coriander

S Guacamole Tahini Ranch Tofu R

O Hot Sauce V Garlic Garlic A Salsa Teriyaki Tofu L

F Smoked Paprika Ginger Garlic Coriander Chinese 5 Spice Maple Ginger Stir Fry Cumin Cumin Pepper Smoked Paprika Fennel Seeds Soy Sauce Dump and Bake Tofu Chipotle Peppers S S Allspice R Garlic Chili Sauce R

Green Chilies O Peanut Curry Wrap O Ginger V Hoisin Sauce V A A Basil L Sesame Oil L F Balsamic Tofu F Oregano Gauchujang Curry Powder Sriracha Chickpea Salad BUILD YOUR OWN SALAD Oils Maple Syrup/Agave Buffalo Sauce Garlic Chili Lentils List at Least 3 of Your Favs Barbecue Sauce Edamame Crunch Salad E C

U Buffalo Chickpea Wraps D O R

P Lemon Quinoa Salad BUILD YOUR OWN SANDWICH Pick at Least 1 Black Pepper Tempeh N Pick at Least 1 I

E Beans T N I O Tofu E Beans Chili Lime Kale Salad T R P Tempeh O Tofu R P Tempeh Pick 1 to Energize Your Bowl

H List at Least 2 of Your Favs C Grains R G A E

T Potato or Squash S V Include Your Favorites S

E Don't forget these! G L

Dressing B N I Bread M P

Add Crunch E P

S Condiment O Something Herby S T A

w w w . p l a n t b a s e d r d b l o g . c o m Shop by Meal: Mains BURGERS/PATTIES/FALAFEL NOURISH BOWLS SOUPS/STEWS/PASTA Dinner Ideas Burger Buns

Potatoes H Quinoa S P Pita C R

A Sweet Potatoes Noodles H R A

Rice C Squash T Pasta Curried Red Bean Skillet W R S

Quinoa A Quinoa Barley T

Bread Crumbs S Rice Cherry Tomato Pasta Millet Coconut Green Curry Beans Tofu Beans Beans Chickpea Tomato Stew N N I I N I E Plant Based Burger Patty Tofu E Lentils E T T T O Frozen Falafel Tempeh O Tofu Stewed Beans O R R R P Nuts Seitan P P Peas Quinoa Veggie Bowl Seeds Falafel Carrots Chipotle Lime Burger Mushroom Bell Peppers

E Potatoes or Sweet Potato Green Beans Garlic Ginger Tofu Stew C

U Onion Tomatoes Mushrooms D Latin Nourish Bowl O Tomatoes Onions Onions R P Leafy Greens Bell Peppers Corn Chickpea Coconut Curry Tomatoes Zucchini E C Potatoes Herbs Summer Squash U Black Bean Bowl D Sweet Potatoes Cumin Kale O R Squash Orzo Salad Smoked Paprika Spinach P E S Mushrooms Zucchini C R Soy Sauce Lentil Mushroom Stew U O Asparagus Leeks D

V Nutritional Yeast O A Brussel Sprouts Cauliflower R L Chipotle Peppers Baked Hummus Pasta F P Broccoli Garlic Broccoli Cauliflower Coconut Lentil Soup Green Beans Carrots Cauliflower Quinoa Soup Beets Lentil and Tomato Soup Ketchup Bell Peppers Bay Leaves Mustard Olives Oregano Lemon Orzo Soup S

E Hot Sauce Avocado Cumin C

U Barbecue Sauce Lemon Thyme Pumpkin Chili A S Hummus Lime S Vegetable Broth R Chipotle Orange Stew

Pickles O Curry Powder Pesto V Chili Powder A

L Almond Miso Chickpeas F Turmeric Herbs Garlic Chickpea Noodle Soup Garlic Ginger e Oils Coriander Mango Coconut Curry r Plat Hot Sauce alize You Herbs Visu Soy Sauce Coconut Milk Stewed Tempeh S

G Kimchi Tahini

N Lentil Tahini Pasta I Sauerkraut Miso P

P Nutritional Yeast

O Chickpea Burger T Tahini E PROTEIN C Hummus U

D Pesto O

R Miso P STARCH

w w w . p l a n t b a s e d r d b l o g . c o m Shop by Meal: Snacks Tip: Snacks are there to help keep you going when you feel you are running low on energy. If you need ideas for building a more filling snack, consider choosing at least 2 things to pair together and make it fun by adding some flavor elements to it if you want. Sweet Combinations

Fruit + Nut Butter SWEET SNACKS SAVORY SNACKS Dates + Walnut + Chocolate Toast + Nut Butter + Chia Jam Bread Bread Rice Cake Rice Cake Wrap + Nut Butter + Fruit + Chocolate

H Granola H Tortillas C C

R R Plant Based Yogurt + Fruit Wraps Wraps A A T T

S S Rice Cake + Peanut Butter + Fruit Energy Bites N N

I I Banana Roll Up

E Nut Butter E Edamame T T

O Seed Butter O Chickpeas Chickpea Cookie Dough Bites R R P P

Plant-Based Yogurt Refried Beans

T T Peach Crisp

N Dessert Hummus N Hummus A A

L Nuts/Seeds L

P P Mango Avocado Salsa

Banana Avocado Apples Bell Peppers Strawberries Carrots E E

C Blueberries C Celery Savory Combinations U U

D Dates D Cucumber O O

R Cherries R Tomatoes Avocado + Mashed Edamame on Toast P P Grapes Olives Raisins Roasted Chickpeas Pesto Pinwheels Wrap + Hummus + Veggies Cinnamon Sriracha Corn Tortilla + Refried Beans + Avocado Ginger Nutritional Yeast Pumpkin Pie Spice Plant Based Cream Cheese Rice Cake + Pesto + Veggies

R Fruit Jam R Dairy Free Pesto O O Rice Paper + Veggies + Peanut Sauce V Cocoa Powder V Everything Bagel Seasoning A A

L L Edamame + Everything Bagel Seasoning F Chocolate Chips, Dairy-Free F Hot Sauce Maple Syrup/Agave Bean Salad + Crackers

Important Note: Hydrate

Don't stress to make your meals ultra perfect or to fit in every single nutrient. There are going to be times where you just want a bowl of pasta and no extra veggies with it and times where you want just a banana without having to worry about what to pair it with. The point of this guide is to help you visualize where you can always add nutrition. Add the things that will serve to help you feel energized, feel satisfied with your meals and to help fill in the gaps for where you feel you need it.

w w w . p l a n t b a s e d r d b l o g . c o m Go To Meal Ideas

T 1 2 3

S Recipe Recipe Recipe A F

K Protein Protein Protein A Starch Starch E Starch

R Produce Produce Produce B Extras Extras Extras 1 2 3 Recipe Recipe Recipe H C

N Protein Protein Protein U Starch Starch Starch L Produce Produce Produce Extras Extras Extras 1 2 3 Recipe Recipe Recipe R E N Protein Protein Protein N I Starch Starch Starch D Produce Produce Produce Extras Extras Extras 1 2 3

S Idea Idea Idea K C A

N + + + S

w w w . p l a n t b a s e d r d b l o g . c o m