LET'S EAT

MORE
PLANTS
HOW TO STAY CONSISTENT ON
A PLANT-BASED DIET

BY CATHERINE PEREZ, MS, RDN

VEGAN PLATE METHOD

PLANT FATS

STARCHES
OMEGA 3S

VEGETABLES &
FRUIT
FORTIFIED FOODS

PROTEINS

SUPPLEMENTS

Visualize More Plants On Your Plate

There are many places you can add plants, and no, you don't need to be fully vegan to do so.
Look at your current plate. Where does it make sense to add plants? Use the visual above to
help decide where you want to start. You can start by adding in a small portion of fruits or
vegetables to your meals. Or if you feel up to it, try replacing the meat on your plate with
more plant based proteins like beans, chickpeas, lentils, tofu, tempeh or seitan.

If you decide to go 100% plant based, I do recommend making sure you are balancing your
meals with healthy fats, including omega 3 rich seeds like chia seeds or flax seeds, and using
fortified foods and appropriate supplements to help fill in any potential nutrition gaps.

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5 TIPS FOR SUCCESS
Tip 1: Focus On Adding and Swapping
Instead of thinking about what you need to take away, think about all the food you get to try
and add to your plate. This will help expand your plate and naturally help to start reducing
the amount of animal based products you consume without having to try too hard.

Tip 2: Think About What's Already On Your Plate

Don't overcomplicate things. Think about what you already like and try foods that are similar
to it. For example, if you really love stir-fries, try changing up your typical protein for tofu or
tempeh. Toss new plant based options in familiar and favorite sauces to make them extra
enjoyable. Also remember, there are a lot of plant based substitutes on the market to help.

Tip 3: Make One Change At A Time

It takes time for us to get used to changes, so don't be extra hard on yourself. Start with one
small change and once you get used to it, start a new habit. More of my clients succeed
when they take their time instead of rushing and overwhelming themselves. If swapping
dairy milk for plant based milks like almond or soy milk is easy, do that first.

Tip 4: Plan Ahead

Instead of traditional meal planning, I recommend that you focus instead on figuring out 3
go to plant based meals for breakfast, lunch and dinner. You can also use the same method
for snacks. Keep these meals in mind when you have no idea what you want to eat. It will
help make sure you always have an option. Keep them simple and stock up on the
ingredients you know you need.

Tip 5: Keep It Simple

People might feel they fail because they try to overcomplicate things. Stick to basics and
don't be afraid to use short cuts to help keep you going. For example, buy pre-chopped or
shredded veggies to help make meals faster. Keep frozen fruit, veggies and plant based
frozen meals on hand in case you aren't up to cooking. And no, you don't have to make your
beans from scratch. Go ahead, you can use canned foods to make life easier.

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WHERE DO YOU GET YOUR PROTEIN?

To meet your needs, follow these rules:

1. Eat enough calories
2. Eat a variety of plant-protein sources
3. Consume 3+ servings of legumes a day*

3 oz seitan............................................................................15g
1/2 cup tempeh...................................................................15g*
1/2 cup extra firm tofu.......................................................10g*
1/2 cup soft tofu..................................................................8g*
1/2 cup cooked edamame.................................................8.5g*
1/2 cup cooked or canned lentils....................................9g*
1/2 cup cooked or canned black beans..........................8g*
1/2 cup cooked or canned chickpeas..............................8g*
1/2 cup cooked or canned kidney beans........................8g*
2 tablespoons peanut butter............................................6g*
1 cup soy milk.......................................................................8g*
1 cup pea milk.......................................................................8g*
1/4 cup almonds...................................................................7g
1/4 cup cashews...................................................................5g
1/4 cup pistachios................................................................7.5g
1/4 cup pepitas.....................................................................9g
3 tbsp hemp hearts.............................................................10g
1 serving plant based protein powder............................15-25g

Not sure how to fit in these protein sources or have specific allergies? Work
with a knowledgeable plant-based dietitian one on one to discuss your needs.
 ingredients
1 cup rolled oats
1 cup unsweetened plant-based
milk
1 1/2 cups whole wheat pastry
flour, white wheat flour or all-
purpose flour
1/2 cup light brown sugar
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp ground cinnamon
1/4 tsp nutmeg
1/4 cup unsweetened apple
sauce
1 tbsp apple cider vinegar
1 cup zucchini, grated chocolate chip zucchini muffins
1 tsp vanilla extract 12 muffins 43 minutes to prep in advance
1/2 cup or more dairy-free
chocolate chips high fiber | soy-free

instructions

1. Set the oven to 425F and prepare your muffin pan.

2. Add your oats and milk to a bowl and soak for 20 minutes.
3. To a separate bowl, add the flour, sugar, baking soda, baking powder,
cinnamon, nutmeg and salt and give a good mix to combine.
4. In the same bowl, add in your apple sauce, apple cider vinegar, vanilla
extract, zucchini and the soaked oats.
5. Mix your ingredients together to form a thick batter, then fold in your
chocolate chips.
6. Divide your batter evenly into your muffin tin then place in the oven.
7. Bake for 5 minutes and while keeping the muffins in the oven, reduce
the heat to 350F and continue baking for an additional 18 minutes.
Allow to fully cool then enjoy.

nutrition tip
Enjoy a muffin with some berries or your
favorite piece of fruit for more fiber and
antioxidants.

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 ingredients
1 block firm tofu (drained of
water)
3 cloves roasted garlic
1 tsp garlic powder
1 tbsp nutritional yeast
1/2 tsp salt
1 tsp sugar
Handful of dill
Handful of chives or 1/2 a small
shallot
1 tbsp capers
Juice of 1 lemon
1 tbsp apple cider vinegar
1/4 cup tahini

herby tofu breakfast spread

8 servings 15 minutes to prep

high-protein

instructions

1. Take your firm tofu and gently squeeze a little water out of it using your
hands then pat dry with a paper towel.
2. Place your tofu into a high speed blender or food processor with the
remaining ingredients for the herby tofu spread.
3. Blend ingredients on high until you get a smooth consistency. If using a
high speed blender, use a tamper to keep ingredients near blades as it
blends. Scrape sides as needed.
4. Once blended, place tofu spread into a container, seal and place in the
fridge to set for a few hours or overnight.

nutrition tip
Use this as a spread on a bagel and stuff with
extra veggies for the ultimate breakfast sandwich.

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 ingredients

BAKED BUFFALO CAULIFLOWER

CHICKPEAS
1 medium head of cauliflower,
cut into thumb sized pieces
1, 15 oz can chickpeas, rinsed
and drained

SAUCE INGREDIENTS
1/3 cup vegan Buffalo sauce (like
Frank’s Red Hot Buffalo Sauce)
1 1/2 tbsp tahini or melted vegan
butter
2 tbsp unsweetened almond milk
2 tsp nutritional yeast buffalo cauliflower chickpea wraps
2 tsp maple syrup 3 wraps 30 minutes

ASSEMBLE high-fiber | soy-free

Wraps instructions
Hummus
Greens of choice 1. Set oven to 425F. Spread drained chickpeas on a clean kitchen towel
Sliced avocado and pat them dry.
2. Once chickpeas are dried well, add them to a baking sheet along with
your cauliflower pieces.
3. Mix the sauce ingredients together until smooth and then pour over
half the sauce and toss to coat chickpeas and cauliflower well.
4. Spread chickpeas and cauliflower pieces out over the pan allowing any
flat sides of the cauliflower pieces to face down on the baking sheet.
5. Place baking sheet in the oven to bake for about 15-20 minutes or until
you see the cauliflower appear to brown around the edges. Remove
from oven and allow to cool. Toss with remaining sauce as desired
before using.
6. Spread your wrap with hummus and fill as desired.

nutrition tip
Use a whole grain wrap to make this more filling
and pack in more fiber.

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 ingredients
1, 15 oz can white beans, rinsed
and drained
3–4 tbsp tahini pesto or store
bought vegan pesto
2 large wraps (regular, whole
grain or gluten free wraps work
here)
1 cup baby spinach
1 cup sautéed mushrooms
1 cup diced cherry tomatoes

pesto pinwheels
2 wraps 10 minutes

nut-free | soy-free

instructions

1. In a bowl mash together your white beans and pesto.

2. Spread mash over each wrap.
3. To each wrap, layer in rows your filling ingredients. Start by sprinkling a
row of spinach, then next to it sprinkling your mushrooms and then
your last row for the cherry tomatoes.
4. From one end, roll up your wrap tightly like a sushi roll and cut into bite
sized pieces. You can serve with additional pesto or marinara sauce as
desired.

nutrition tip
Getting bored with white beans? Try this wrap
with mashed chickpeas or edamame.

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 ingredients
TAHINI RANCH
3 tbsp tahini
3 tbsp plain unsweetened plant
based yogurt
Juice of half a lemon
2 tsp brown mustard
1/2 tbsp nutritional yeast
1/2 tsp garlic powder
1 tsp onion powder
2 tsp dry parsley
2–3 sprigs fresh dill, minced
Salt and pepper to taste
3–4 tbsp water

SANDWICH INGREDIENTS
1 can chickpeas, rinsed and tahini ranch chickpea salad sandwich
drained 3 sandwiches 15 minutes
1/2 red bell pepper, finely diced
1/4 cup red onion, finely diced gluten-free| soy-free

6 slices of whole grain bread instructions

1. Prepare your ranch by combining all of the listed ranch ingredients into
a container or bowl and mixing well until smooth. If too thick, add
additional small amounts of water at a time until dressing is nice and
smooth.
2. In a bowl, add your chickpeas and with a fork or potato masher mash
chickpeas to your desired consistency
3. Add in your ranch, bell pepper and onion and mix well to combine.
4. Scoop your chickpea mixture in between two slices of bread and feel
free to further dress it up as desired.

nutrition tip
Make the sandwich more filling by using sprouted
whole grain bread. It will give you more protein
and fiber on top of the chickpea filling.

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 ingredients
CRISPY BAKED TOFU
1 (~400g) block extra firm tofu,
pressed and drained
1 1/2 tbsp cornstarch
1 1/2 tbsp tamari
1 tbsp avocado oil or your
favorite high heat oil
1/2 tsp thyme
2 clove garlic, grated or pressed
PEANUT SAUCE
3 tbsp creamy natural peanut
butter
1 1/2 tbsp tamari
1 tbsp maple syrup
1/2 tbsp sriracha or chili oil, add
more or less to taste easy baked peanut tofu
Juice and zest of 1 lime 3 servings 38 minutes
1 tsp sesame oil, optional
1 tsp garlic powder gluten-free | high-protein

1/2 tsp ground ginger instructions

1/2 tsp onion powder
3 tbsp water 1. Preheat oven to 425F. Cube your pressed tofu and place in an airtight
SERVE WITH container with the cornstarch, tamari, oil, thyme and garlic. Seal and
Frozen rice or quinoa, heated give a few gentle shakes to evenly coat.
Frozen Edamame, thawed from 2. Place tofu on a parchment lined baking sheet and bake for 20 minutes.
frozen Flip the tofu and then bake for an additional 8 minutes or until the tofu
Persian Cucumbers, thinly sliced is crisp and golden.
Scallions, thinly sliced 3. In a small bowl, whisk together peanut butter, tamari, syrup, sriracha,
Sesame Seeds lime juice and zest, sesame oil and seasonings. Slowly add water a
tablespoon at a time until it becomes a creamy sauce.
4. Place the tofu in a bowl and pour over the peanut sauce and mix to
combine.
5. Serve the tofu over a bowl of rice, edamame, and cucumbers. Then
garnish with scallions and sesame seeds and enjoy.

nutrition tip
Use super firm tofu to get more protein per
serving.

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 ingredients
1, 15oz can black beans, rinsed
and drained
1 1/2 cups chopped walnuts
1 tsp cumin
1 tsp sazon or chili powder
1/2 tsp coriander
1 tsp smoked paprika
1/2 tsp garlic powder
Pinch of kosher salt and pepper
2 chipotle peppers canned in
adobo sauce

SERVE WITH
Taco Shells
Guacamole
Salsa walnut taco meat
4 servings 25 minutes

gluten-free | soy-free

instructions

1. Preheat oven to 375F. Take your beans and walnuts and spread them
out on a lined baking sheet. Sprinkle your bean mix with your spices
and a pinch of kosher salt, then mix everything together using a spoon
to make sure everything is coated.
2. Place the tray in the oven to bake for 15 minutes and remove from the
oven to cool.
3. Add your bean mixture and chipotle peppers to a food processor and
pulse until the mixture starts to come together and resemble
crumbles. Adjust salt and pepper to taste.
4. When ready to serve, heat your grounds in a pan with a little oil and
sauté to heat through and serve as desired.

nutrition tip
Stuff into tacos or use in a nourish bowl served
with extra veggies.

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 ingredients

1 15oz can chickpeas, drained and

rinsed well
2 cups butternut squash, cubed
1 cup brussels sprouts, halved
1 tsp garlic powder
1 tsp oregano
1/2 tsp fennel seeds
1/2 tsp ground coriander
1/2 tsp red pepper flakes
6 sprigs fresh thyme, leaves
removed from stems
1 tbsp avocado oil
Salt and pepper

Harvest Sheet Pan Bowl

3 servings 30 minutes

refined sugar-free | gluten-free | soy-free

instructions

1. Set your oven to 425ºF and prepare a lined baking sheet with
parchment paper.
2. Place chickpeas in a clean kitchen towel and pat them nice and dry
before adding them to the sheet pan, along with the butternut squash
and brussels sprouts.
3. Top the vegetables with herbs, spices, and oil and give everything a
generous toss with your hands until completely coated.
4. Sprinkle salt and pepper on top to taste, then place in the oven for 15-
20 minutes or until vegetables are tender then serve.

nutrition tip
Make it a complete meal by serving with your
favorite grains or starches and dressing.

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 ingredients
1 pint cherry tomatoes
3–4 peeled garlic cloves (use more
or less depending on the flavor
hummus you use)
1 cup hummus
1/2 tsp dry basil
1/2 tsp dry oregano
1/2 tsp dry rosemary
2–3 tbsp olive oil
8 oz of dry pasta
1 cup reserved pasta water
1/3 cup sun-dried tomatoes, sliced
into strips
3 tbsp nutritional yeast
5–6 fresh basil leaves, cut into strips
Juice of half a lemon baked hummus pasta
Salt and pepper to taste 4 servings 30 minutes

nut-free | soy-free

instructions

1. Preheat oven to 400F, then in a large baking dish, add in your cherry
tomatoes, garlic cloves and 1 tbsp of olive oil and toss to combine.
2. Make a well in the center of your baking dish and add in your hummus.
3. Top with seasonings and the remaining oil, then place in the oven for
30-40 minutes or until tomatoes have blistered.
4. Cook your pasta according to package, making sure to reserve 1 cup of
pasta water for the sauce.
5. Once hummus is cooked, carefully mash your tomatoes and garlic,
then mix together with the hummus.
6. Stir in your pasta water, sun-dried tomatoes, and nutritional yeast.
7. Add in your cooked pasta, fresh basil and a squeeze of lemon juice,
then toss to coat evenly and adjust salt and pepper to taste.

nutrition tip
Can be made using gluten-free pasta. For high-protein,
use a high protein pasta like a bean based pasta.

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 ingredients
2 tsp oil
1 tsp whole cumin seeds
1 small onion, diced
1 inch ginger, minced
4 cloves garlic, minced
1/2 tsp chili powder
1/2 tsp garam masala
1/4 tsp turmeric
2 Roma tomatoes, diced
1 cup dry brown lentils
1 small potato, cubed
2 tsp sugar, optional
3 cups vegetable broth
1 bay leaf
1 cup minced collards, kale or
spinach brown lentil curry
Salt to taste 4 servings 45 minutes
Lemon Wedges
gluten-free | nut-free | soy-free

instructions

1. Heat oil in pot and add in cumin seeds and sauté until fragrant.
2. To the pot, add in onion with a pinch of salt, ginger, garlic and sauté
until onions soften.
3. Add in remaining spices and tomatoes and cook them down to release
their juices.
4. Stir in lentils, potatoes, vegetable broth, sugar and bay leaf and bring to
boil. Reduce heat to a simmer, cover and cook for about 30-40
minutes, cooking lentils until cooked through.
5. Uncover curry and add in collard greens, allowing greens to soften
from the natural heat of the curry for a few minutes before serving with
some lemon wedges.

nutrition tip
Highly recommend squeezing lemon juice
overtop of this curry as it will help you better
absorb the iron in this meal.

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 ingredients
1 block extra firm tofu,
pressed and drained
2 tbsp olive oil, divided
1 tbsp tamari
1/3 cup balsamic vinegar
1 tbsp maple syrup
1 tsp Dijon mustard
1 tsp dry basil
1/2 tsp thyme
1/2 tsp red pepper flakes
1/2 tsp fennel seeds
3 cloves garlic, minced
7–8 fresh basil leaves
Salt and pepper to taste

easy balsamic tofu

4 servings 25 minutes

gluten-free | nut-free

instructions

1. Heat up 1 tablespoon of oil and pan fry the tofu on both sides along
with a pinch of salt and pepper. Flip tofu as needed until tofu has
browned on at least 2 sides.
2. In a small bowl, add the remaining ingredients except the fresh basil
and whisk together to combine and pour into the pan with your tofu.
3. Sauté tofu with the sauce for about 3-5 minutes or until the sauce has
reduced. Remove from heat, stir in the fresh basil and spoon the tofu
and some of the sauce onto a plate.

nutrition tip
If you are allergic to soy, you can also try this
dish by swapping out for chickpeas.

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 ingredients
1/4 cup water
1 tsp cornstarch
2 tbsp gluten-free soy sauce
1 tbsp maple syrup
1 tbsp ketchup
1 tsp mustard
1 tsp garlic chili sauce
2 tsp vinegar
1/2 onion, diced
5 mushrooms, sliced
3 cloves garlic, minced
1 inch fresh ginger, minced
1 can chickpeas, drained and rinsed
1 cup broccoli florets

sweet and sour chickpeas

2 servings 20 minutes

gluten-free | nut-free

instructions

1. In a cup prepare cornstarch slurry by whisking together corn starch

and water until corn starch is fully dissolved, then set aside.
2. In a separate cup or bowl add soy sauce, maple syrup, chili garlic sauce,
vinegar, ketchup and mustard and whisk together then set aside.
3. In a pan over medium heat, add in onion and mushrooms and sauté
until onions are softened.
4. Add in broccoli, garlic and ginger and sauté until fragrant.
5. Add in chickpeas, stir together to combine, then add in the sauce you
whisked together. Stir well and then add in corn starch slurry.
6. Continue to stir and allow to simmer on low until sauce thickens. Then
serve as desired.

nutrition tip
Can be made soy-free by substituting the soy
sauce for coconut aminos.

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 ingredients

1 tbsp ground flaxseed

2 tbsp of water
1/2 cup natural almond butter,
salted
1/2 cup coconut sugar
1/2 tsp blackstrap molasses
1 tsp cornstarch
1 tsp baking soda
1 tsp vanilla
Pinch of salt
1/3 cup chocolate chips

flourless chocolate chip cookies

8 cookies 18 minutes

grain-free | gluten-free | soy-free

instructions

1. Preheat oven to 350F. Combine flaxseed and water in your mixing bowl
and allow to gel for 5 minutes.
2. To the bowl, add everything except the chocolate chips and mix until
well combined into a soft dough.
3. Fold in the chocolate chips and then with a cookie scoop, grab a chunk
of dough and roll in your hand into a dough ball.
4. Place the dough balls on to a lined baking tray and place in the oven.
5. Bake in the oven for 8-9 minutes. Remove from oven and carefully tap
the pan against a counter top to help the cookies settle more.
6. Allow the cookies to completely cool for at least 20-30 minutes before
enjoying. Note, they will be super soft if you try picking them up early.

nutrition tip
To make this nut-free, swap the nut butter for
sunflower seed butter.

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 ingredients

1,15 oz can chickpeas, rinsed and

drained
1 tbsp avocado oil
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt

crispy roasted chickpeas

3 servings 35 minutes

nut-free | gluten-free | soy-free

instructions

1. Preheat the oven to 400F. Take your rinsed chickpeas and place them
in a clean dish towel and rub them as dry as you can. Discard any
excess chickpea skins that rub off the chickpeas as you dry them.
2. Add your onion powder, garlic powder and salt and then drizzle your
chickpeas with the oil. With your hands, toss the chickpeas to evenly
coat with the oil and seasoning. Make sure the chickpeas have enough
room on the tray to roast in a single layer.
3. Place in the oven for 30 minutes, shaking the tray to move the
chickpeas half way through. Once cooked, allow to cool on the tray.
They will continue to crisp up as they cool.

nutrition tip
These chickpeas are a great way to snack in
between meals. High in fiber and plant protein.

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 ingredients

1 1/2 cup gluten-free rolled oats

1/4 cup maple syrup
1 tbsp ground flax seed
1/4 cup natural peanut butter
1/4 cup raisins
1 tsp cinnamon
1/4 tsp salt
OPTIONAL COATINGS
Cocoa powder or matcha powder for
rolling

oatmeal raisin cookie bites

12 balls 15 minutes

refined sugar-free | gluten-free | soy-free

instructions

1. Add all ingredients to a food processor and process for about a

minute until it forms a moldable dough.
2. Using slightly wet hands, scoop some dough into your hands and form
12 even balls.
3. If coating energy bites, add a tablespoon of cocoa powder or match
powder to a bowl. Take each individual bite and toss around in the
bowl to coat evenly around the ball. Shake off excess then plate.
4. Enjoy as is or store energy bites in a container in the freezer to firm up
and enjoy later.

nutrition tip
Use as a little dessert when packing lunches or
as a tasty treat to help your sweet tooth at the
end of the day.

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 Eat More Plants Guide
VEGETABLES TO TRY MARK YOUR FAVORITES HOW YOU PLAN TO USE IT

Arugula
Asparagus
Avocado
Bean Sprouts
Beets
Bell Pepper
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Celery Root
Collard Greens
Corn
Cucumber
Daikon
Eggplant
Fennel
Green Beans
Hearts of Palm
Hominy
Jicama
Kale
Kohlrabi
Kabocha Squash
Lettuce
Leeks
Mushrooms
Mustard Greens
Parsnips
Peas
Plantains
Pumpkin
Radish
Snow Peas
Spinach
Summer Squash
Swiss Chard
Sweet Potatoes
Tomato
Turnips
Zucchini

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 Eat More Plants Guide
FRUITS TO TRY MARK YOUR FAVORITES HOW YOU PLAN TO USE IT

Apples
Asian Pear
Apricot
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Dates
Dragon Fruit
Figs
Golden Berries
Grapefruit
Grapes
Guava
Honeydew
Jackfruit
Kiwi
Kumquats
Mandarins
Mango
Oranges
Papaya
Passion Fruit
Peach
Pears
Persimmons
Plum
Pineapple
Pomegranate
Pomelo
Raspberries
Star Fruit
Strawberries
Watermelon

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 Make A Plan: Go To Meal Ideas

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 ABOUT THE AUTHOR
Catherine is a Registered Dietitian with a masters degree in Human Nutrition.
She has worked with plant based clients throughout her career with the goal of
helping everyone work towards eating more plants within their means.

The Plant Based RD Blog was started to help make plant based eating as easy
and accessible as possible while respecting and encouraging everyone to
embrace their cultural foods. For daily inspiration, follow me on social media.

@plantbasedrd @plantbasedrd @plantbasedrd