Healthytarian Minutes with holistic teacher Evita Ochel. This episode shares 5 meal templates that you can use as your breakfast, lunch or dinner meals for an unlimited potential of quick, easy, diverse and healthy meals.

Learn how to eat an optimal diet for your health and weight with the Eat Real Food: Whole-Food, Plant-Based Eating online video program.

Video transcript:

To improve your eating habits and make homemade meal preparation easier, faster and more attainable in your daily routine, work with meal templates when planning a meal or making a menu.

Here are 5 meal templates that you can use as your breakfast, lunch or dinner, per your preferences. Each of these meals focuses on nutrient-dense, wholesome foods and is quick and easy to prepare, ranging from 5 to 30 minutes.

  1. Whole-meal smoothies: based on whole, plant food ingredients like fruits, vegetables, leafy greens, and nuts or seeds, or their butters and milks.

  2. Whole-meal salads: based on whole, plant food ingredients this meal idea uses vegetables, leafy greens, beans, nuts or seeds, and ample herbs and spices.

  3. Wraps or sandwiches: this meal idea becomes healthful when based on whole grain options; and nut, seed or bean spreads; and fruits, vegetables, beans, or mushrooms; and other fresh, whole foods.

  4. Soups, curries or chili: based on whole, plant food ingredients like various vegetables, beans and whole grains.

  5. Veggie-rich combos: based on an abundance of steamed vegetables with your choice of sides based on whole grain options, beans or mushrooms and other whole plant foods.

Simply rotate through similar groups of ingredients regularly to keep a variety and diversity of flavors, colors, textures and nutrients in your diet.

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