Planning Plant-Based Meals with Complex Carbohydrates

By Marni Wasserman

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