Tuesday, May 8, 2018

27 Plant Based Superfood Recipes for Breakfast, Lunch and Dinner

Get the best plant based superfood recipes that are both vegan and vegetarian
On Earth Day I mentioned over on the Creative Green Living Instagram account that I was starting a 21 day challenge to eat one plant based meal a day for 21 days. I haven't gone vegan BUT eating more plants is good for humans and good for the environment so when I heard about the challenge with OMD, I was excited to play along! (This post is being brought to you by OMD - sign up for the OMD newsletter and learn more about plant based eating here. All opinions in this post are my own and may not necessarily reflect those of OMD)

What is a plant based diet?

I'm eating one plant-based meal a day. What does that mean? It means I am leaving meat and dairy off my plate and choosing whole, healthy foods from plants. Fruits, veggies, nuts, grains. You get the picture. 

Plant based diet vs vegan

Did my description above sound a bit like veganism? It totally does! My thought on what differentiates a plant based diet from veganism, is that veganism is often about what one doesn't eat: animals and animal products like milk or honey. Anything that isn't from an animal is fair game. Sometimes this includes healthy, whole foods. Sometimes that means cookies made with flax egg replacer instead of an egg.

A plant based diet on the other hand, while technically vegan puts a bigger emphasis on what you are choosing: whole foods from plants. Fruits, veggies, nuts, grains, etc. It's not about how I can make cupcakes without eggs. It's more about how I can mindfully choose healthier, less processed foods to add into my diet.

What is OMD?

OMD stands for "one meal a day." While it might sound like they are advocating for eating only one meal a day (sometimes called intermittent fasting or IF), OMD is actually about choosing one plant based meal a day. This is the same idea that Suzy Amis Cameron talks about in her forthcoming book, OMD: The Simple, Plant-Based Program to Save Your Health, Save Your Waistline, Save the Planet

Suzi says that you don't have to go totally vegan to make a difference for the planet: just changing one meal per day will shrink your carbon footprint and make a difference for a healthier you and a healthier planet. Beef, for example, generates 20 times more greenhouse gas emissions than beans, per gram of protein. Swap out the meat on your lunch salad for a plant based protein and a dairy free salad dressing and you have cut the carbon footprint for that meal alone in HALF.

Of course, it shouldn't be news to you that this is going to benefit your health as well. You increase your fiber and antioxidant consumption when you eat plant based meals. Eating plant based meals helps your body by reducing your risk for certain types of diseases including heart disease, type 2 diabetes, hypertension, obesity and some cancers. Wow!

easy green smoothie recipe from creative green kitchen

Plant Based Diet - Benefits for me

Instead of writing this post at the beginning of the challenge, the team at OMD asked me to get into the rhythm of the challenge for a week or more first so you could hear my thoughts on how choosing one plant based meal a day is actually going for me.

Due to an autoimmune disease I have, I can't eat gluten. I'm also working with my doctor to help reduce insulin resistance I developed due to a separate condition -- so I am currently eating ideally less than 20 and no more than 50 grams of carbohydrates a day. The whole reason I share that is to say, if I can choose one plant based meal a day with these two restrictions already in place, anybody can choose one delicious, awesome, plant based meal a day! Of course, on top of all that, I'm also a busy mom like I know many of you are.

So what am I eating?

My one plant based meal a day usually fits into my day most easily for lunch time. Sometimes my kids really want something for dinner that I can't eat (due to it either containing gluten or too many carbs) so I might fix them dinner and then make myself my own plant based dinner.

My go-to plant based meals so far are smoothies and fresh veggies with hummus (maybe with a side of olives). I make keto smoothies with fresh greens, coconut milk, flax seeds, lemon and a low carb frozen fruit like blueberries, strawberries or peaches. For the fresh veggies, I usually cut up a bell pepper, a cucumber and maybe a zucchini or a carrot and serve it with a generous helping of hummus.

How am I feeling?

To be honest, as long as I didn't eat raw broccoli for my plant based meal, I feel pretty amazing! The plant based meals I am choosing don't leave me feeling bloated or weighed down. I feel healthy, nourished and ready to take on the next part of my day. When I feel healthy and nourished, I'm also more likely to keep making healthy meal choices for the rest of the day. I am also less likely to give into the temptation to eat junk food that I shouldn't be having anyway.

beautiful smoothie bowls - easy plant based recipe

How to get started: Plant based diet for beginners

If you aren't already in love with vegetables or obsessed with smoothies and smoothie bowls, making one meal a day plant based might feel overwhelming. Luckily, there are plenty of resources to help. Check out the OMD 7 day meal planner tool on the OMD website for ideas. You can also follow OMD on Facebook, Twitter, and Instagram to see what kinds of lovely, delicious plant based food ideas they share. You can also sign up for the OMD newsletter to get great plant based meal ideas delivered directly to your inbox!

To help you out I have also pulled together 27 awesome superfood charged plant-based recipes! I have plant based breakfasts, lunches, dinners, snacks and even kid friendly options as well! 

I hope you find this list helpful! Don't forget to pin it so that you remember to come back to it later when you are looking for more plant based recipes.
plant based vegan recipes

27 Delicious Plant Based Superfood Recipe Ideas

Enjoy these tasty plant based meal ideas any time of day. Smoothie bowl for dinner? Soup for breakfast? Why not?! 

Not feeling the non-traditional meal plan? I have these broken up into breakfast, dinner and snack sections. For lunches, of course, you could eat anything on this list! Even a generous helping of one of these snacks would make a great lunch. 

Plant Based Breakfast Ideas

Start your day right with plants! These plant based, vegan breakfast ideas will help get you off and running -- powered by plants. Of course any of these breakfast ideas would make a great lunch, too! With family favorites like smoothie bowls and oats, these plant based breakfast ideas are also great for kids!

Delicious fresh fruit chia pudding -
Rainbow Layered Chia Pudding
from Creative Green Living

vegan healthy kale fruit smoothie
Sweet Kale Smoothie Bowl
from Creative Green Living

Cancer Killer smoothie bowl perfect for breakfast
 Super Antioxidant Boost Smoothie Bowl 
from Creative Green Living

Coconut Almond Pumpkin with No refined sugar
Pumpkin Spice Vegan Milkshake
from Creative Green Living

Gluten grain dairy free paleo watermelon fruit and berry cake
Layered Watermelon Berry Fruit Cake
from Creative Green Living

Delicious spiced oatmeal healthy breakfast
Overnight Pumpkin Pie Oatmeal
from Creative Green Living

Fresh fruit mint smoothie vegan whole food
Limy Minty Charm Smoothie
from Creative Green Living

vegan vegetarian dairy free gluten free grain free
Dairy Free Smoothie Bowl
from Eating Richly

Plant Based Lunch and Dinner Recipe Ideas

Looking for a more traditional dinner time meal? Need a hot lunch idea? Check out this great collection of plant based lunch and dinner recipes.
Easy Roasted Red Pepper Soup as seen on Buzzfeed
Easy Roasted Red Pepper Soup
from Creative Green Living

Whole 30 Gluten Free pasta Red Pepper Pesto with Squash Noodles
Red Pepper Pesto with Squash Noodles
from Creative Green Living

Plant based summer squash puree soup
Summer Squash Soup
from Doodlecraft
(just sub out the chicken broth for veggie broth in this one)

Vegan pinto beans fresh toppings delicious taco
 Vegan Pinto Bean Tacos
from Diabetes Strong

Healthy plant based teriyaki dinner with tofu
Tantalizing Teriyaki Bowl with Tofu
from Sustain My Craft Habit

super food healthy dinner stuffed squash
Quinoa Stuffed Squash with Almonds and Apricots
from Eating Richly

healthy superfood dinner salad with squash pomegranates
Fall Wedge Salad with Romaine and Squash
from Eating Richly

superfood healthy immune boosting greens
Superfood Salad with Beets and Blood Oranges
from Sidewalk Shoes

Vegan burgers healthy superfood recipe gluten free
Homemade Vegan Burgers
from Mom Foodie

mushroom vegetables rice pilaf recipe
Easy One Pot Mushroom Pilaf
from Easy Cooking with Molly

Vegetables spicy curry superfood recipe
Instant Pot Potato Curry
from Mooshu Jenne

Plant based snack ideas

Sometimes you just need something a little more nourishing than a cheese stick. Try one of these nutrition-packed, plant-based snack ideas.

Delicious vegan smoothie with strawberries basil lime
Strawberry Basil Lime Smoothie
from Creative Green Living

plant based lime coconut fruit smoothie recipe
Tropical Green Smoothie
from Creative Green Living

Delicious kale chips recipe vegan organic green
Kale Chips
from Creative Green Living

Dates Nuts Seeds Coconut Vegan chocolate truffles dairy free
Cacao Power Bites
from Doodlecraft

Healthy snacks for kids
Lion Veggie Tray
from Eating Richly

vegan nut veggies snack dip
Vegan Spinach and Artichoke Dip
from 5 Minutes for Mom

healthy superfood snack beets oven baked chips
Oven Baked Beet Chips
from Pink Fortitude

Hummus snack for kids healthy veggies superfood
Hummus Monster
from Eating Richly

Carissa Bonham

About the Author:

Carissa Bonham is a lifelong crafter and mom of two creative boys. The owner and lead writer at Creative Green Living, she won the Craftys Award for the "Best Craft Blogger" category in 2016 and the ShiftCon award for "Best DIY Blogger" in 2018.

Her goal is to empower families to make easy projects and healthier choices that are beautiful and delicious! She is also the author of the hardcover cookbook, Beautiful Smoothie Bowls (Skyhorse, 2017) and Proven Techniques for Keeping Healthy Chickens (Skyhorse, 2018). 

Her projects have been featured in magazines like Kids Crafts 1-2-3, Capper's Farmer and Urban Farm Magazine. Follow her on PinterestInstagramTwitter or join the Creative Green Living Tribe.
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Sponsored post disclosure: This post was sponsored by OMD. All opinions expressed are 100% mine and reflect my authentic experience. I only recommend things I personally enjoy and think my readers will as well. For more information, see my full sponsored post and review policy.

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Carissa's Creativity Space (creativecarissa.com) became Creative Green Living in February 2013. As such the watermarks on older posts may reflect the previous site name.