Lesson 3: Creating Balanced and Nutritious Meals

Quick and Easy Meal Ideas

Here are some quick and easy meal ideas that are balanced and nutritious:

Breakfast:

• Overnight Oats: Combine rolled oats, chia seeds, plant-based milk, and your favorite fruits in a jar. Refrigerate overnight and enjoy in the morning.

• Smoothie Bowl: Blend frozen fruits, spinach, and plant-based milk. Pour into a bowl and top with granola, nuts, and seeds.

• Berry-Almond Smoothie Bowl: Blend frozen berries, almond milk, and a scoop of plant-based protein powder. Top with sliced almonds and fresh berries.

Lunch:

• Buddha Bowl: Layer cooked quinoa, roasted vegetables, chickpeas, and avocado in a bowl. Drizzle with tahini dressing.

• Veggie Wrap: Fill a whole-grain tortilla with hummus, mixed greens, shredded carrots, and bell peppers. Roll up and enjoy.

• Marinated Tofu Salad: Combine marinated tofu, mixed greens, cherry tomatoes, cucumber, and a light vinaigrette.

Dinner:

• Stir-Fry: Sauté tofu, broccoli, bell peppers, and snap peas in sesame oil. Serve over brown rice and sprinkle with sesame seeds.

• Stuffed Sweet Potatoes: Bake sweet potatoes and fill with black beans, corn, salsa, and avocado.

• Quinoa Chili with Sweet Potatoes: Cook quinoa with sweet potatoes, black beans, tomatoes, and spices for a hearty chili.

Snacks:

• Hummus and Veggie Sticks: Serve hummus with sliced carrots, cucumbers, and bell peppers.

• Energy Balls: Mix oats, nut butter, chia seeds, and a sweetener like honey or maple syrup. Roll into balls and refrigerate.

• Mixed Nuts and Dried Fruit: Combine a variety of nuts and dried fruits for a quick and nutritious snack.