It Doesn't Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less (2024)

FAQs

What is the downside of a plant-based diet? ›

Cons of a Plant-Based Diet

Potential Nutrient Deficiencies: Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets.

Real food basically means anything not highly processed (like artificial additives) and containing only five or fewer whole ingredients. It means mostly avoiding ingredients you would not cook with at home.

You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.

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For example, white rice and white bread are plant-based foods, so you would think they're good to eat. But they are highly processed, and so are depleted of many heart-healthy nutrients and have a high glycemic index, which means they can make blood sugar levels spike and increase hunger, leading to overeating.

In other words, plants were paired with protein sources, like eggs, to make a nutritious and well rounded meal. Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

The benefits of a whole foods-based diet include lower rates of heart disease, cancer, type 2 diabetes, and metabolic syndrome. Whole foods tend to be lower in sugar and higher in fiber, which helps balance blood sugar.

Let's start, then, with a vegan diet grocery list that can be the baseline for all vegetarian diet foods list: Fruits: apples, pears, strawberries, blueberries, pineapple, bananas, etc. Choose in-season fruits, and opt for frozen fruit for smoothies.

Is peanut butter OK on a plant-based diet? ›

Plant Protein

Anyone can follow plant- based eating. Peanuts and peanut butter is one of the most powerful plant foods that have a perfect balance of calories and nutrients. They are a food that has a lot of nutrients to offer, with the majority of calories coming from those good nutrients.

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

Some of the popular things to make in the air fryer are potatoes (chips, roasted, baked), muffins, scones, and cakes. It's also great for getting dinner on the table fast – we love to use our air fryer to make fritters, rissoles, nuggets, and pork belly (yes, you can cook raw meat in an air fryer).

Tofu. "Half a cup of extra-firm tofu provides 22 grams of protein, making it an excellent source of filling protein!" says Amy Gorin MS, RDN, owner of Amy Gorin Nutrition. Her favorite ways to prepare tofu are grilled, in stir-fries and tossed into a homemade vegetable soup.

Given that dairy — including cheese — does not require the slaughtering of an animal, it's usually permitted by lacto- and lacto-ovo-vegetarians, as well as some pescatarians. On the other hand, vegans avoid all animal products or animal byproducts, including dairy and milk.

Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.