Carbs are a big nutrient category and tend to be where many people get most of their calories. Because carbohydrates make up such a healthy and large part of a plant-based lifestyle, here are some quick ideas here for meal planning.
Breakfast
Porridge: Scottish or steel-cut oats soaked in water overnight and cooked in the morning on gentle heat for 5 to 10 minutes; add rice milk and some maple syrup and cinnamon (and soaked dried fruits)
Fresh, seasonal fruit with homemade granola and coconut yogurt or cashew cream
Whole-grain sprouted bread or rice crackers with nut butter
Whole-grain pancakes with fresh fruit and cashew cream
Lunch or dinner
Spelt or rye bread or wrap with hummus, beans, raw or grilled veggies, avocado, and tempeh or tofu
Brown rice with lentils or beans and steamed veggies
Grain salads and pilafs (quinoa, wild rice, barley) with vinaigrette
Baked yam or winter squash with green leafy salad, steamed veggies, and beans or tempeh
Minimal-appetite meals
Soaked oats or porridge with honey or coconut nectar
Plain brown rice with olive oil and steamed veggies
Quinoa with olive oil, flax oil, or tahini