Wednesday, January 8, 2020

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 lunchtime.

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 more than 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.
These easy vegan recipes are a healthy way to try plant based foods in January! Whether you want to go vegan for weight loss or as a one meal a day beginner approach to a plant based diet, you are sure to find something you will love from breakfasts to snacks, lunches and dinners. #vegan #plantbased #veganrecipes #creativegreenkitchen

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. 

Vegan 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

Eating anything is more fun when it's a rainbow! This yummy vegan chia pudding gives you a healthy dose of fiber along with a menagerie or rainbow fruits to make this a fun vegan breakfast - even for the kids!


Vegan No-Bake Energy Balls
from Creative Green Living

The beauty of energy bites is that they are grab-and-go. Make a batch of these chocolate peanut butter protein balls ahead of time and then pop a few in your favorite snack sized bento box on your way out the door to keep you powered up.

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

Don't drink your smoothie - put it in a bowl and top it with your favorite fresh fruits and nuts for a tasty start to your day.

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

This high antioxidant bowl helps power your cells to keep you healthy and strong all year long - even during the dreaded cold and flu season.

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

Who says you need milk to make a milkshake? This vegan pumpkin spice milkshake is anything but basic.


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

One watermelon cake makes plenty of servings. Of course this seems like a dessert but since it's basically all fruit, it makes a great breakfast!

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

This is my oldest's favorite winter breakfast. It's easy to make overnight and is perfect for anyone pumpkin spice crazy.

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

Lime and mint are the dominant flavors in this tasty smoothie that looks great but doesn't taste like you're sucking on a kale stalk.


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

Decorating your smoothie bowl with fun shaped toppings in another fun way to get your kids excited about breakfast in the morning.


Vean 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

This yummy soup is creamy without using cream. Make a big batch at the beginning of the week and freeze the extra for later!


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

This yummy vegan pasta dish is gluten-free as well! Use a spaghetti squash or spiralize a zucchini to make a base to serve red pepper pesto on top of.


Plant based summer squash puree soup
Summer Squash Soup
from Doodlecraft

This summer squash soup is just right for early fall when summer squash are still coming in from the garden. 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

You can get all the flavor you love in a taco without the carbon impact of meat with these tasty vegan pinto bean tacos.


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

The only thing better than teriyaki is an easy teriyaki dish that you can make at home! Skip the cross-contamination from the one down the street and make your own Asian inspired vegan feast at home. 


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

Whip up a yummy vegan stuffing that you can use to fill a winter squash for a warming dish you'll love to eat all winter.


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

I love all the great colors and combinations of flavors in this unconventional salad!


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

If you love beets, try them with a variety of winter citrus like blood oranges for an extra punch of antioxidants.

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

If your family loves burgers, try swapping out your Wednesday night hamburgers for this vegan version you can make at home. 

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

Take advantage of seasonal mushrooms to make a yummy one pot pilaf.


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

Curry doesn't have to use chicken or beef! You'll love this vegan curry recipe from Mooshu Jenne.


Vegan snack ideas

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


easy homemade vegan and gluten free hummus with rainbow veggies makes a perfect plant based snack idea
Instant Pot Hummus with Rainbow Veggies
from Creative Green Living

Have I mentioned that everything is more fun when it's a rainbow? Whip up this instant pot hummus with dried garbanzo beans and serve it with rainbow veggies as an afterschool snack or for the big game.

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

Whip up a smoothie with the flavors of summer!


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

I love a good vegan green smoothie that doesn't taste green. Even your kids will enjoy this one!


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

These dehydrator kale chips taste like salt and vinegar potato chips that melt in your mouth (the opposite of the waxy store bought kind)

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

Make vegan power bites four different ways with this simple recipe from DoodleCraft.


Healthy snacks for kids
Lion Veggie Tray
from Eating Richly

If you have vegan kids, they will love this fun lion inspired veggie tray!

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

Whip up this yummy hot dip for dipping veggies or gluten-free pretzels.


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

Skip the bag and make your own veggie chips at home with this recipe!

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

Make snack time interesting by playing with your food!

These easy vegan recipes are a healthy way to try plant based foods in January! Whether you want to go vegan for weight loss or as a one meal a day beginner approach to a plant based diet, you are sure to find something you will love from breakfasts to snacks, lunches and dinners. #vegan #plantbased #veganrecipes #creativegreenkitchen



Carissa Bonham

About the Author:

Carissa Bonham is a cookbook author and busy mom of two creative boys. The owner and lead writer at Creative Green Living, she has won multiple awards for her work on Creative Green Living including the "Best Green Lifestyle Blogger" award in 2019 from ShiftCon.

She is the author of the hardcover cookbook, Beautiful Smoothie Bowls, as well as the backyard chicken keeping guide: Proven Techinques for Keeping Healthy Chickens. Her recipes have been featured in Urban Farm Magazine and in several cookbooks where she was a contributing author. Follow her on PinterestInstagramTwitter or join the Creative Green Living Tribe on Facebook.
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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.

2 comments:

  1. Breakfast is the primary food and drinks that you've got after greater than eight to 10 hours of recess. Research recommend that breakfast is a very powerful meal of the day and that it may possibly affect you for the remainder of the day. If you want to learn more about this topic please visit Healthiest breakfast ideas

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