Plant-Based One Pan Meal Recipe Book
Plant-based, nutritious, flavorful, easy one pan meals designed to help make life less busy.
Our Plant-Based One Pan Recipe book makes meal preparation and cleanup a breeze. Since all the ingredients cook together, you end up with flavorful meals that often taste even better as leftovers. The meals included in this program provide your protein, vegetables, and starch in one dish and are packed with nutrients to support bone health, the immune system, inflammation, and a healthy gut.
This recipe book was created with four key considerations:
Bone Building Nutrients
Calcium and magnesium are essential to building healthy bones. This meal plan uses calcium-rich ingredients like coconut yogurt, fortified milk beverages, almond butter, and tofu to help you achieve a calcium intake of over 1,000 mg per day. Over 500 mg of magnesium is incorporated daily from food sources like chia seeds, almonds, pumpkin seeds, spinach, and banana. Protein is an essential nutrient for bone health and makes up to 20% of the daily calories in this plan.
The mineral zinc is critical for immune function and is found in pumpkin seeds, oats, and chickpeas. Vitamin A is an essential fat-soluble antioxidant that reduces oxidative stress in cells and is useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like sweet potato, peppers, and broccoli. Vitamin C supports the immune system and is found in strawberries, Brussels sprouts, tomatoes, and cauliflower.
Polyphenols may help to control oxidative stress and the inflammatory response. This plan includes polyphenols found in strawberries, walnuts, almonds, spinach, tofu, and tempeh. The polyphenol curcumin in turmeric is incorporated in the meal plan for its role as an anti-inflammatory agent. Curcumin is effective in treating chronic conditions like rheumatoid arthritis, inflammatory bowel disease, and Alzheimer's disease.
Fiber modulates the gut microbiome to create a healthy intestinal environment. The plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, oats, lentils, legumes, nuts, and seeds. This meal plan combines probiotics and prebiotics like yogurt with fruit to bring good bacteria into the gut and support digestive health.
From my kitchen to yours,
Stefanie Juon, ND