Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects & More

When looking to switch to a healthier diet, many people turn to plant-based diet meals. In a world where high sugar, high fat, and processed foods are the norm, an eating plan higher in natural foods from plants is a better option for your health.

Research shows that plant-based diets can help you manage your weight and reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, and cancers involving the prostate, colorectal, breast, and digestive system (1). 

You’re in the right place if you are still deciding whether to start a plant-based diet plan. We share the dos and don’ts of this eating plan, recipe examples to try, and the benefits and possible side effects.

What Are Some Plant Based Diet Meals?

Plant-based meals refer to choosing foods with plant origins (2). Many people eat plant-based foods while on a plant-based diet. However, you can also eat them without a particular diet in place. Keep reading for examples of plant-based diet meals! Dive deeper into the basics of vegetarian diet with our dedicated article.

What Are The Benefits of Eating Plant-Based Diet Meals?

Medical practitioners and public experts often recommend various versions of this eating plan due to the potential health benefits.

• In an article published in 2013, researchers stated that a diet rich in plant-based foods lowers body mass index, HbA1C, and cholesterol levels.

Eating more plant-based foods reduces the number of medications needed to treat chronic diseases and lowers ischemic heart disease mortality rates.

The researchers also stated that such diets are generally more cost-effective. They suggested that physicians recommend these eating plans to all patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease, or obesity (3).

• A 2021 study compared plant-based diets to the typical Western American diet. The researchers noted that the American diet increased the risk of obesity-related diseases such as cardiovascular disease, hypertension, and type 2 diabetes mellitus.

They also noted that eating whole food and plant-based meals increases the daily servings of fruit and vegetables in a person’s diet, aids weight loss, and prevents chronic diseases. If you’re curious about starting a plant based diet, check out our earlier article

Patients already suffering from these chronic diseases have seen improved blood pressure and cholesterol and reduced risk of heart disease when switching to plant-based eating (4).

• The World Health Organization also encourages the consumption of more plant-based diet meals, stating that such eating plans are low in salt, saturated fats, and added sugars, which lowers the risks of:
• Premature mortality
• Stroke
• Cancer
• Obesity (5).

Read more: Plant-Based vs Keto: Delving Into The Meat Of The Debate

What Foods Should You Be Eating According To The Plant-Based Diet?

The foods you should eat depend on the plant-based diet you choose. The name “plant-based diet” is an umbrella term encompassing diverse dietary patterns.

Many people think plant-based diets are the same as a vegetarian diet. 

However, vegetarianism involves a spectrum of practices, from avoiding animal products to reducing the consumption or frequency of certain animal-based foods.

6 Most Popular Plant-Based Diets to Choose From(5):

Veganism

Veganism is the strictest type of plant-based meal plan as it prohibits the consumption of all animal foods, such as:

• Meats
• Dairy
• Fish
• Eggs
• Honey

Lacto-vegetarianism

Lacto-vegetarians do eat dairy products like:

• Milk
• Cheeses
• Yogurt
• Butter

They avoid all other animal products, such as:

• Meat
• Fish
• Poultry
• Eggs

Ovo Vegetarianism

Allows:

• Eggs

Avoids: 

• Meat
• Poultry
• Seafood
• All dairy products

Lacto-Ovo Vegetarianism

Allows:

• Eggs
• Dairy

Avoids:

• Meat
• Fish

Pescatarian

Allows:

• Fish
• Seafood
• Dairy
• Eggs

Avoids:

• All meats

Flexitarian

They are also known as semi-vegetarians. This group primarily eats plant-based foods but occasionally includes:

• Meat
• Dairy
• Eggs
• Poultry
• Fish

Some flexitarians regularly consume animal products in their diet in small quantities.

Points To Note:

There is no “wrong way” to partake in plant-based diet meals. 

Find a variation that works for you and make your meals based on the rules of your choice.

Your plant-based diet meals should include 80% of foods from plant sources.

This percentage means your pantry and fridge contains a variety of:

• Fresh and dry fruits
• Whole grains
• Vegetables
• Legumes
• Nuts
• Seeds (1)

What Are Examples Of Plant Based Meals?

Preparing healthy plant-based meals is easy once you know what foods to use. 

Here are some quick recipes for breakfast, lunch, and dinner to get you started:

Breakfast Ideas

Berry Quinoa Bowl

Ingredients

• 2 cups of cooked quinoa
• ½ cup milk of choice (dairy or oat milk for vegan)
• 1 tsp ground cinnamon
• 2 tbsp maple syrup
• ⅛ tsp kosher salt

For The Toppings

• Blueberries and raspberries
• Sliced almonds
• Coconut flakes
• Roasted and salted pumpkin seeds
• Nut butter

Instructions

1. Pre-cook the quinoa according to the package instructions and leave it in the fridge
2. In a small saucepan over medium heat, warm quinoa, milk, cinnamon, maple syrup, and kosher salt for 3 to 4 minutes. Remember to keep stirring occasionally
3. After time is up, transfer the mixture to 2 bowls and top with the berries, sliced almonds, coconut flakes, pepitas, and a drizzle of nut butter

This makes 2 servings (6)

Calories per serving: 340. 

Fats: 3.9 g. 

Carbs: 67.6 g. 

Protein: 10.8 g.

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Savoury Sweet Potato & Egg Oats

Ingredients

• 1 chopped medium yellow onion
• 1 sweet potato, peeled and chopped into ½-inch cubes
• Kosher salt and black pepper
• 1 cup quick-cooking steel-cut oats
• 4 eggs (can substitute tofu)
• 1 avocado, optional, cut into small cubes
• 1 cup cherry tomatoes, halved
• ½ cup chopped fresh parsley
• Feta cheese, crumbled (can substitute vegan cheese or omit)
• Za’atar (Middle Eastern spice blend)
• 2 tbsp extra virgin olive oil

Instructions

1. Heat your oil in a large non-stick skillet pan, add the sweet potatoes and onions, and season them with salt and black pepper. Cover and cook for 10 to 12 minutes or until the sweet potatoes are tender. Remember to toss occasionally.
2. As the potatoes cook, prepare your oats according to the package instructions, and remember to add some salt to taste.
3. Set the oats aside and cook your eggs to your liking.
4. Once everything is cooked, assemble your bowl. Spoon some cooked oats in the bowl, place the sweet potatoes, cubed avocado, and cooked egg on the oats, and top everything with some tomatoes, parsley, feta, and a sprinkle of the za’atar or any other seasoning of your choice.
5. Serve and enjoy.

This makes 4 bowl servings (7)

Calories per serving: 348.2. 

Fats: 14.1 g. 

Carbs: 46.2 g. 

Protein: 13.7 g.

Read more: 30-Day Vegan Diet: Losing Weight The Plant-Based Way

Tempeh Breakfast Sandwich

Ingredients

• 8 oz package of tempeh
• ¼ cup low-sodium tamari or soy sauce
• ¼ cup avocado or olive oil
• 2 tbsp maple syrup
• ½ tbsp liquid smoke
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ¼ tsp black pepper
• 1 ½ cups torn/chopped kale
• ½ tbsp olive oil
• 2 sliced whole-grain English muffins
• ¼ avocado
• 1-2 tbsp almond butter

Instructions

1. Cut the tempeh into ¼ inch strips.
2. Add the tamari, oil, maple syrup, liquid smoke, paprika, garlic powder, and pepper in a small dish. Whisk the mixture to combine, then add the tempeh slices and mix carefully. Cover the dish and marinate it for an hour in the fridge.
3. Once the hour is up, preheat the oven to 400°F. Place tempeh slices on a baking sheet in a single layer and pour any leftover marinade over tempeh. Bake for 15 minutes. Take the tempeh out, toss it, and bake it for another 5 to 10 minutes or until it turns golden brown.
4. Heat oil in a skillet, add kale, and season with salt and pepper as the tempeh bakes. Cook for 5 minutes.
5. Toast the muffins. Spread smashed avocado on one half, layer kale, and 3-4 pieces of sliced tempeh bacon. Spread almond butter in the other half of the muffin. Combine the muffin halves and enjoy.

This makes 2 sandwiches (8)

Calories per sandwich: 519. 

Fats: 29 g. 

Carbs: 46 g. 

Protein: 22 g.

Lunch and Dinner Ideas

Lentil, Cauliflower & Sweet Potato Bowl

Ingredients

• 1 large sweet potato, skin left on, washed, and cut into medium chunks
• 1 cauliflower (cut into large florets, stalk diced)
• 1 tbsp garam masala
• 3 tbsp peanut oil
• 2 garlic cloves
• 200g puy lentils
• thumb-sized piece of ginger, grated
• 1 tsp Dijon mustard
• Juice of 1½ lime
• 2 carrots
• ¼ red cabbage
• ½ small pack of coriander

Instructions

1. Preheat the oven to 392°F. Spread the sweet potato and cauliflower in a large baking tray, drizzle the garam masala, half the oil, some seasoning, and garlic, and toss everything together. Put the tray in the oven and leave to roast for 30 to 35 minutes.
2. In a saucepan add 400ml of cold water and the lentils. Bring to a boil, then simmer for 20 to 25 mins until the lentils are cooked. Once cooked, drain the water.
3. Take out the roasted garlic, mash it with a fork, and transfer it to a large bowl. Add the remaining oil, ginger, mustard, a pinch of sugar, and one-third of the lime juice to the bowl with the garlic. Whisk to combine.
4. Pour the lentils into the garlic mix bowl, stir to combine, and taste for seasoning.
5. In another bowl, coarsely grate the carrots, shred the cabbage, and roughly chop the coriander. Squeeze over the remaining lime juice and season to taste.
6. In a bowl, serve some of the lentil mixture, a quarter of the carrot slaw, and a quarter of the sweet potato and cauliflower mix. Enjoy

This recipe makes 4 servings (9).

Calories per serving: 350. 

Fats: 11 g. 

Carbs: 41 g. 

Protein: 15 g.

Quinoa Chickpea Salad with Pepper Hummus

Ingredients

• 2 tbsp red pepper flavor hummus
• 1 tbsp lemon juice
• 1 tbsp chopped roasted red pepper
• 2 cups mixed salad greens
• ½ cup cooked quinoa
• ½ cup rinsed chickpeas
• 1 tbsp unsalted sunflower seeds
• 1 tbsp chopped fresh parsley
• Pinch of salt and ground pepper

Instructions

1. Add the hummus, lemon juice, and red peppers to a small bowl, add a splash of water, and stir until combined.
2. Place the greens, quinoa, and chickpeas in a large bowl. Top with sunflower seeds, parsley, salt and pepper. Serve with the dressing.

Calories: 379. Fats: 11 g. Carbs: 59 g. Protein: 16 g (10).

Red Bean Chilli

Ingredients

• 2  cups finely chopped yellow onions
• 2 cups finely chopped red bell peppers
• 1 cup coarsely chopped fresh poblano chili peppers
• ½ cup millet
• 2 tbsp finely chopped and seeded fresh jalapeño
• 3 minced garlic cloves
• 4 cups low-sodium vegetable broth or water
• 3 (15-oz.) cans diced fire-roasted tomatoes, undrained
• 2 (15-oz.) cans red kidney beans, rinsed and drained
• 1 tbsp onion powder
• 1 tsp ground cumin
• 1 tsp dried oregano, crushed
• ½ tsp chili powder
• 2 tbsp paprika
• 2 tbsp lemon juice
• Sea salt, to taste

Instructions

1. In a Dutch oven cook the onions, bell peppers, chile peppers, millet, jalapeno, and garlic over medium-low 15 minutes, while stirring occasionally. If you notice the ingredients sticking to the bottom, add 1 to 2 tablespoons of water.
2. After 15 minutes add the broth/water, tomatoes, beans, onion powder, ground cumin, oregano, chili powder, and paprika. Cover the pot, reduce the heat, and bring it to a boil.
3. Once boiled, reduce the heat to a simmer and let the food cook for 30 minutes while covered for 30 minutes. You will know the food is ready once the millet is tender.
4. Stir in lemon juice and season with salt. Serve hot with whole-grain tortillas or brown rice.

This makes 10 servings (11).

Calories for 1 serving: 351. 

Fats: 1.5 g. 

Carbs: 66 g. 

Protein: 23 g.

What Are The Healthiest Plant-Based Meals?

The healthiest plant-based diet meals are those made with nutritious ingredients and are low in added sugar, saturated fats, and salts. Uncover the surprising benefits of whole foods in our past article.

These meals include: 

• Whole grains
• Plenty of fruits and vegetables
• Plant-based protein sources like beans, lentils, tofu

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What Are The Negatives Of A Plant-Based Diet?

Despite the benefits of such eating plans, research shows that without proper planning, a plant-based diet can have adverse side effects.

Some things to look out for include: 

• Protein Deficiency

Though many plant-based foods are rich in protein, the digestibility tends to be lower than that of animal proteins. This factor can make it more challenging to get enough protein, especially for athletes. 

Some studies suggest vegans generally consume the least amount of protein of any group of dieters. If vegans do not plan their protein, then over time, it could lead to a deficiency (12, 4).

Consuming a variety of different plant-based protein sources and making sure to include protein at each meal can help make sure you’re getting enough, even on a vegan diet.

• Vitamin Deficiencies

Because vegans exclude vitamin B12-rich foods such as meat, poultry, and eggs, the problem of low vitamin B12 intake is significant in this community. This vitamin is essential to DNA synthesis; a deficiency can lead to anemia and neurologic and hematologic problems. 

Scientists also have been able to link breast cancer to a deficiency of this vitamin.

B12 deficiency can also increase your risk of cervical and gastrointestinal tract malignancies (12, 4).

• Other Mineral And Micronutrient Deficiencies

Plant-based dieters are not only at risk of Vitamin B12 deficiency. Research has also shown that plant-based dieters are at a higher risk of these vitamin deficiencies as well:

• Selenium
• Zinc
• Niacin
• Vitamin B2
• Vitamin B6
• Vitamin D
• Calcium

A lack of enough vitamin D and calcium has led to findings that vegans have a lower bone density than meat eaters and thus may be generally more at risk of fractures.

To support their bones and avoid other problems caused by deficiencies of different minerals and nutrients, persons following these diets are encouraged to look for fortified foods and speak to their healthcare providers about the potential need for supplements (12, 4).

• Mental Health

One systematic review found that persons who avoid meat may be more likely to suffer from depression and anxiety disorders (13).

Researchers have found persons following such eating plans suffer from orthorexia nervosa. They often obsess over food, are very anxious, and will punish themselves if they go over their self-imposed food limitations. 

Women who follow vegetarian or vegan diets might be more at risk of this than men (12). This does not mean that becoming a vegan or vegetarian is going to automatically increase your risk of developing orthorexia.

However, if you have a history of disordered eating, most healthcare providers would not recommend these restrictive diets and emphasize general food group balance instead (14).

• Adverse Effects For Pregnant Mothers And Fetuses

Pregnant women on a vegan diet plan are usually at a higher risk of vitamin deficiencies, which can lead to poor fetal outcomes. A lack of B12 specifically could lead to neural tube defects, low birth weight, and preterm delivery. These women can also have lower gestational weight gain, which could affect pregnancy and fetal outcomes (12). 

A pregnant or breastfeeding woman following a vegan diet should work closely with a prenatal care team to ensure adequate nutrients and appropriate weight management.

• A Higher Risk Of Hemorrhagic Stroke

One study looked at the rates of stroke between meat eaters, pescatarians, and vegetarians in the UK, and found a statistically significant increase in hemorrhagic and total stroke in vegetarians compared to meat eaters.

The researchers stated that vegetarians had “three more cases of total stroke per 1,000 population over 10 years (4, 15).” 

Low vitamin B12 levels increase homocysteine levels, leading to an increased risk of stroke (16). 

Why Am I So Hungry On A Plant-Based Diet?

You may need to eat more. 

The benefit of plant-based diets is that they allow you to eat more vegetables and fruit. However, while veggies and fruit are high in nutrients, they are very low in calories.

A large serving of either has low calories, which can’t provide you with enough energy alone. 

• Supplement your diet with high-fiber whole grains: Brown rice, farro, and quinoa.
• Protein also helps you feel fuller longer: Eat legumes, lentils, and soy-based products.
• Seeds and nuts provide protein, fiber, and healthy fat for additional energy.

Why Am I So Tired On A Plant Based Diet?

• You Are Not Eating Enough Calories

Use a calorie counter to ensure you get enough calories for your height, weight, lifestyle, and daily physical activity.

• You Are Suffering From A Nutrient Deficiency

Plant-based diets can lead to some nutrient deficiencies, especially if you eliminate all animal foods and don’t take extra care in planning. 

One review published in Nutrients revealed that a deficiency of B vitamins (aka B1, B2, B3, B5, B6, B8, B9, and B12), as well as vitamin C, iron, magnesium, and zinc can lead to both mental and physical fatigue (17).

Frequently Asked Questions

• How to get rid of vegan face?

The vegan face is an issue where those on this diet plan for a while notice that their skin and face are starting to look sallow, gaunt, and washed out. 

Their hair may also start falling out. Experts say this problem is due to a protein deficiency, so find a way to increase your protein intake through natural foods or supplements and talk to your healthcare provider (18).

• How do vegans get B12?

Through supplements, fortified plant-based milks, fortified cereals, and nutritional yeasts.

• Is veganism actually healthy?

Like any other diet, veganism has its benefits and downsides. 

Speak to a doctor or registered dietitian to avoid nutrient deficiencies.

• Is hummus plant-based?

Yes, it is. Hummus is made from chickpeas blended with tahini (a paste made from sesame seeds), olive oil, lemon juice, and garlic.

The Bottom Line

After reading this article, we hope you feel more clear and informed about plant-based diet meals.

Remember, despite all the benefits, this diet involves proper planning. Speak to your doctor to learn how to have the best experience.