THE PLANT-BASED HEALTHY PLATE Use this plate to help you portion your food in a healthy way and make meal planning easier. Portions are based on a small dinner plate. Fill one-quarter of Fill one-quarter your plate with healthy of your plate grains or starches, with a plant- such as brown rice, based protein whole-wheat pasta, quinoa, source, such as bulgur, corn, peas, barley, cooked beans, farro, amaranth, 1 slice of lentils, or tofu. whole-grain bread, 2 corn tortillas, or 1 whole-wheat tortilla. For good nutrition also choose each day: Fill half of • 3 servings of fruit. A your plate serving is a small orange, with non- banana, or apple, or 1 cup starchy vegetables, such of berries or melon. as carrots, broccoli, • 2 to 3 cups of a milk spinach, cabbage, substitute, such as almond, green beans, peppers, soy, or hemp. zucchini, onions, greens, tomatoes, or romaine • A small amount of healthy lettuce. fats, such as extra virgin olive or canola oil, or a small handful of nuts. These sample meals and snacks include foods from the shopping list below, Ideas for meals and follow the tips on the other side. Use these ideas to build healthy, tasty and snacks meals. Or create your favorite combinations! Breakfast Lunch and Dinner Add 1 cup nondairy milk to each meal (optional) • 4 oz. sprouted-grain or wheat • ¼ cup scrambled soft tofu with bagel with almond butter or 3 oz. salsa and 1 cup spinach • 4 oz. baked tofu sandwich on • 2 cups stir-fried vegetables cashew cheese • 1 sprouted-grain English muffin or sprouted-grain or wheat bread (sautéed with 1 tsp. olive oil and • 1 cup diced melon 2 corn tortillas with 1–2 Tbsp. avocado, lettuce garlic) • ¼ avocado or spinach, tomato, and onion • 1 cup quinoa, yam, or whole-grain • ½ cup mango or pineapple • Carrots or broccoli pasta • 1 orange • 2 oz. whole-grain muesli cereal • 2 slices sprouted-grain or • 3–4 oz. veggie (bean, lentil, soy) • 2 cups vegetarian chili • ½ banana, ½ cup berries wheat toast burger on sprouted-grain or • 2 Tbsp. pumpkin seeds or avocado • 10 walnuts • 2 Tbsp. “natural” peanut butter wheat bun • 1 cup cabbage slaw with lime juice • 1 cup nondairy milk • 1 cup nondairy milk • Garden salad with avocado • 1/ cantaloupe • 1 small apple 3 and 1–2 Tbsp. oil and vinegar • 1 cup plain almond or soy • 2/3 cup brown rice dressing yogurt, mixed with 1 Tbsp. chia • ½ cup beans • Diced peaches or pear seeds and 2 Tbsp. raisins or ½ • 1 cup cooked vegetables • 1 cup canned black bean soup Chinese cuisine cup diced fruit • ½ cup salsa (lower sodium) • ½ cup brown rice, wild rice, or • 1 small bran muffin • ½ cup avocado • 1 cup kale (dropped into soup) quinoa • 2 slices sprouted-grain or • 1 cup oatmeal with 1 Tbsp. • 6 whole-grain crackers • 1 cup broccoli tofu (sautéed in wheat toast pumpkin seeds and 2 Tbsp. raisins • 1 apple broth) • 1 cup berries or dried fruit • 1 cup vegetarian hot-and-sour • 1 cup nondairy milk • 1 cup nondairy milk soup • 1 low-fat, low-sodium frozen Indian cuisine Snacks entrée or vegetarian entrée • ½ cup beans or 1 cup lentil soup • Green salad with fresh (dal) • ½ cup baked sweet potato • Raw vegetables with hummus or vegetables, nutritional yeast, • 1 whole-grain flatbread vegetable paté 1–2 Tbsp. olive oil and vinegar • 1 cup diced cauliflower, onions, • 2 tbsp. dried fruit or nuts dressing or avocado and tomatoes • 1 plum • Fresh fruit • Medium apple with 1–2 Tbsp. “natural” peanut butter • ½–1 cup black-eyed peas Mexican cuisine • 1 cup steamed greens with a • 2 bean tacos made with 2 corn • 3 cups air-popped or light • 3 large rye wafer cracker dash of hot sauce tortillas, 1 cup whole beans, microwave popcorn • 1½ oz. cashew cheese • 1 cup brown rice 2 Tbsp. avocado, salsa, shredded • ¼ cup roasted garbanzo beans • Fresh nonstarchy vegetables • 1 fresh fruit lettuce or cabbage, and tomatoes • Diced mango Healthy meals start at the store. Use this shopping list to help you prepare. 3 Fruits—fresh, frozen, canned in 3 Light soy sauce, tamari, or 3 100% whole-wheat or sprouted- their own juice, or dried Bragg’s liquid aminos grain bread, rolls, or bagels 3 Vegetables—fresh, frozen, or 3 Sauerkraut or kimchee 3 Rye wafer or whole-wheat low-sodium canned 3 Whole beans (canned or dried), crackers 3 Plain nondairy milk (fortified soy, or lentils 3 Brown rice or whole-wheat pasta rice, oat, or almond) 3 Hummus, bean spreads, or tahini 3 Whole-grain cereal (oats, or 3 Plain nondairy yogurt (soy or 3 Tofu (silken, firm), tempeh muesli) 3 almond) 3 Avocado, olives, or sun-dried Whole grains (bulgur, whole 3 “Natural” peanut or other tomatoes cornmeal, hulled barley, farro, millet, whole-wheat couscous, nut butter 3 Unsalted nuts and seeds 3 Cultured cashew cheese brown rice, or quinoa) 3 Nutritional yeast 3 3 Olive or organic canola oil Tortillas (corn, or whole- or 3 Vegetable broth sprouted-wheat) This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other medical professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. ©2011, TPMG, Inc. All rights reserved. Regional Health Education. Reproduced with permission from copyrighted material of the SCPMG Center for Healthy Living. 011061-438 (Revised 2/17) RL 6.5.