Eating foods that grow from the ground can make you feel really good. I have found that when I eat more plants, I have more get-up-and-go. It is like giving your body the best kind of fuel. This way of eating can help you have energy for playing, running, and even help you stay at a healthy weight. It is not about missing out on yummy foods. It is about finding new yummy foods that are great for you.
Why Plants Are So Good For You
Think about all the colors you can find in fruits and vegetables. Bright red strawberries, deep green spinach, orange carrots, and purple blueberries. Each color often means there are different good things inside that help your body. These good things are called vitamins and minerals. They help your eyes see well, your bones grow strong, and your skin stay healthy.
Plants also have something called fiber. Fiber is like a little scrub brush for your insides. It helps food move through your body smoothly. This can make your tummy feel comfortable. Fiber also helps you feel full after you eat. When you feel full, you might not want to eat too many snacks that are not so good for you. This is helpful if you are trying to keep your body at a weight that feels good for you.
Eating Plants for Energy and Strength
Have you ever felt tired and like you just do not want to move? Sometimes, the food we eat can make us feel that way. But plant foods can give you a different kind of energy. It is a steady energy that lasts. Think of whole grains like oatmeal or brown rice. They are like logs that burn slowly in a fireplace, giving off heat for a long time. Sugary snacks are more like paper that burns up fast and then is gone.
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If you like to run, jump, or play sports, plant foods can help you do your best. They give your muscles the power they need. You might wonder about protein. Protein is important for building strong muscles. Many people think protein only comes from meat. But there are so many plants that have protein. Beans, lentils, nuts, seeds, and even some vegetables have protein. Eating a mix of these plant foods every day can give your body all the protein it needs to be strong and active.
Your Body on Plants: Feeling Lighter
Sometimes, eating heavy foods can make us feel slow and sleepy. Plant foods are often lighter. This does not mean they do not fill you up. They do. But they can help you feel energetic instead of weighed down. Many people I work with find that when they eat more plants, they just feel lighter on their feet.
This way of eating can also be really helpful for managing your weight. Because plant foods are full of fiber and water, they help you feel satisfied with fewer calories. Calories are like little units of energy in food. If we eat too many calories and do not use them up by being active, our bodies store them, and we might gain weight. Eating lots of fruits, vegetables, whole grains, and beans can help you eat the right amount for your body.
Special Plant Food Tips for Girls and Women
Girls and women have some special things to think about when it_comes to food. Our bodies need certain things to stay healthy and strong, especially as we grow and change.
One important thing is iron. Iron helps carry oxygen all around your body in your blood. If you do not have enough iron, you can feel very tired and weak. Good plant sources of iron include beans, lentils, spinach, and tofu. Eating foods with Vitamin C, like oranges or bell peppers, at the same meal can help your body use the iron from plants better. It is like Vitamin C is a helper that unlocks the iron.
Calcium is another big one. Calcium helps build strong bones and teeth. This is super important when you are young and your bones are growing. It is also important as you get older to keep your bones strong. You can get calcium from fortified plant milks, like almond milk or soy milk that have calcium added. Tofu that is made with calcium, and leafy green vegetables like kale, are also good sources.
Sometimes, eating a plant-based diet means you need to pay a little extra attention to make sure you are getting everything your body needs. One of these is Vitamin B12. This vitamin is very important for your nerves and blood cells. It is mostly found in animal foods, so it is a bit tricky to get from plants alone. Many plant-based eaters get Vitamin B12 from fortified foods. These are foods that have Vitamin B12 added to them, like some breakfast cereals, plant milks, or nutritional yeast. Some people also choose to take a small B12 supplement. It is like making sure your toy has the right batteries to work properly.
Plant-Powered Breakfasts to Start Your Day Right
Breakfast is a great time to fill up on plant goodness. A good breakfast can help you focus at school or work and give you energy for the morning.
Recipe 1: Super Simple Oatmeal
Oatmeal is like a warm hug in a bowl. It gives you steady energy.
- What you need:
- 1/2 cup rolled oats (not the instant kind, if you can)
- 1 cup water or plant milk (like almond, soy, or oat milk)
- A pinch of cinnamon (if you like)
- Your favorite toppings: berries, sliced banana, a few nuts, or a sprinkle of seeds.
- How to make it:
- Put the oats and water or plant milk in a small pot.
- Heat it on the stove over medium heat. Stir it sometimes so it does not stick.
- Let it bubble gently for about 5-7 minutes, or until it is soft and creamy.
- Pour it into a bowl. Add cinnamon if you want.
- Add your favorite toppings. Berries are great because they have lots of vitamins. Nuts and seeds add a nice crunch and healthy fats.
This breakfast is full of fiber to keep you full and focused. The berries add sweetness and vitamins.
Recipe 2: Rainbow Tofu Scramble
If you like scrambled eggs, you might like this tofu scramble. Tofu is made from soybeans and it is a great source of protein.
- What you need:
- 1/2 block of firm or extra-firm tofu, pressed (You can press it by wrapping it in a clean towel and putting something heavy on top for about 15 minutes to squeeze out extra water)
- 1 teaspoon olive oil or other cooking oil
- A sprinkle of turmeric (this gives it a yellow color, like eggs)
- A pinch of black salt (kala namak), if you have it (it has an eggy taste, but regular salt is fine too)
- Your favorite chopped veggies: spinach, bell peppers, onions, mushrooms (about 1/2 cup total)
- A slice of whole-wheat toast or a small tortilla
- How to make it:
- Crumble the pressed tofu into a bowl with your fingers. It should look like scrambled eggs.
- Add the turmeric and salt to the tofu and mix it gently.
- Heat the oil in a pan over medium heat.
- Add your chopped veggies and cook them for a few minutes until they are a little soft.
- Add the crumbled tofu to the pan with the veggies.
- Cook for about 5-7 minutes, stirring it around, until the tofu is heated through.
- Serve it on toast or in a tortilla.
This scramble gives you protein to help build your muscles and keep you feeling satisfied. The veggies add lots of color and nutrients.
Lunches That Keep You Going
Lunch is important to refuel your body and brain for the afternoon. Plant-based lunches can be quick, easy, and super tasty.
Recipe 1: Hearty Lentil Soup
Lentil soup is warming and filling. Lentils are tiny powerhouses of protein and fiber.
- What you need:
- 1/2 cup brown or green lentils, rinsed
- 2 cups vegetable broth
- 1/2 carrot, chopped
- 1/2 celery stalk, chopped
- 1/4 onion, chopped
- 1 clove garlic, minced (optional)
- A pinch of dried herbs like thyme or oregano (optional)
- Salt and pepper to taste
- How to make it:
- Put the rinsed lentils, vegetable broth, chopped carrot, celery, onion, and garlic (if using) into a pot.
- Bring it to a boil, then lower the heat, cover the pot, and let it simmer for about 20-25 minutes. Simmer means to cook gently with just little bubbles.
- Check if the lentils are soft. If not, cook a little longer.
- Stir in the herbs (if using), salt, and pepper.
- You can eat it as is, or if you like it smoother, an adult can help you carefully blend some of it with an immersion blender or a regular blender (let it cool a bit first).
This soup is packed with protein to keep your energy up and fiber to help your digestion. It is a great way to get lots of vegetables too.
Recipe 2: Colorful Quinoa Bowl
Quinoa (say KEEN-wah) is a special grain that is a complete protein. That means it has all the building blocks your body needs.
- What you need:
- 1/2 cup cooked quinoa (you can cook it like rice, usually 1 part quinoa to 2 parts water, simmer until water is absorbed)
- 1 cup mixed colorful veggies: chopped cucumber, cherry tomatoes cut in half, shredded carrots, baby spinach, or any cooked veggies you like (like leftover roasted sweet potato or broccoli)
- 1/4 cup chickpeas or black beans, rinsed
- Dressing: 1 tablespoon olive oil, 1 teaspoon lemon juice or vinegar, a pinch of salt and pepper. Just shake it up in a small jar.
- How to make it:
- Put the cooked quinoa in a bowl.
- Add all your colorful veggies and the beans on top.
- Pour the dressing over everything.
- Mix it all together gently.
This bowl is like a party of nutrients. The quinoa gives you protein and energy. The veggies give you vitamins and minerals. The beans add extra protein and fiber. It is a great lunch to help you power through your afternoon activities.
Delicious Dinners the Whole Family Can Enjoy
Dinner is a time to relax and enjoy a good meal. Plant-based dinners can be satisfying and full of flavor.
Recipe 1: Easy Bean Burgers
Who does not love a good burger? These bean burgers are healthy and tasty.
- What you need:
- 1 can (15 ounces) black beans or kidney beans, rinsed and drained well
- 1/2 cup breadcrumbs (whole wheat if possible)
- 1/4 cup finely chopped onion
- 1 teaspoon chili powder (or less if you do not like spicy)
- 1/2 teaspoon cumin
- A little oil for cooking
- Burger buns and your favorite toppings (lettuce, tomato, onion, pickles, ketchup, mustard)
- How to make it:
- In a bowl, mash the beans with a fork or potato masher until they are mostly mashed but still a little chunky.
- Add the breadcrumbs, chopped onion, chili powder, and cumin to the mashed beans. Mix everything together well with your hands or a spoon.
- Divide the mixture into 2 or 3 equal parts and shape them into patties, like burger shapes.
- Heat a little oil in a pan over medium heat.
- Cook the patties for about 4-5 minutes on each side, until they are browned and heated through.
- Serve them on burger buns with your favorite toppings.
These burgers are a fantastic source of protein and fiber from the beans. They are much lower in unhealthy fats than many meat burgers.
Recipe 2: Quick Veggie Stir-fry with Tofu or Tempeh
A stir-fry is a fast way to cook lots of vegetables. You can add tofu or tempeh for extra protein. Tempeh is made from soybeans too, but it is firmer and has a nutty taste.
- What you need:
- 1 tablespoon soy sauce (low sodium if you can)
- 1 teaspoon maple syrup or a tiny bit of sugar (optional, for a little sweetness)
- 1/2 teaspoon ginger powder or a tiny piece of fresh ginger, grated
- 1 cup chopped firm tofu or tempeh (cut into small cubes or strips)
- 2 cups mixed stir-fry vegetables (broccoli florets, sliced carrots, bell pepper strips, snap peas, mushrooms)
- 1 teaspoon sesame oil or other cooking oil
- Cooked brown rice or noodles to serve with it
- How to make it:
- In a small bowl, mix the soy sauce, maple syrup (if using), and ginger. This is your sauce.
- If you are using tofu or tempeh, you can let it sit in about half of this sauce for 10 minutes if you have time. This helps it soak up flavor.
- Heat the oil in a large pan or wok over medium-high heat.
- If using tofu or tempeh, add it to the hot pan and cook for a few minutes until it is lightly browned. Then take it out and set it aside.
- Add your harder vegetables to the pan first, like broccoli and carrots. Stir and cook for a few minutes.
- Add the softer vegetables, like bell peppers and snap peas. Stir and cook for another few minutes until the veggies are tender but still a bit crisp.
- Add the cooked tofu or tempeh back to the pan. Pour the rest of the sauce over everything.
- Stir it all together for a minute or two until everything is coated and hot.
- Serve over brown rice or noodles.
This stir-fry is a rainbow of vegetables, giving you lots of different vitamins. The tofu or tempeh adds good protein. Brown rice adds fiber for long-lasting energy.
Smart Plant Snacks for Busy Days
Snacks are important to keep your energy levels steady between meals. They can also stop you from getting too hungry and then eating too much at your next meal.
Snack Idea 1: Apple Slices and Nut Butter
This is a classic for a reason. It is simple, quick, and so good.
- What you need:
- 1 apple
- 1-2 tablespoons of your favorite nut butter (peanut butter, almond butter, cashew butter). Look for ones with no added sugar or oil if you can.
- How to make it:
- Wash the apple.
- An adult can help you slice the apple.
- Spread the nut butter on the apple slices, or just dip the slices into the nut butter.
Apples give you fiber and vitamins. Nut butter gives you protein and healthy fats that help you feel full and satisfied. This snack is great for an energy boost in the afternoon.
Snack Idea 2: Crunchy Roasted Chickpeas
If you like crunchy, salty snacks, these are a great healthy choice.
- What you need:
- 1 can (15 ounces) chickpeas, rinsed and drained very well
- 1 teaspoon olive oil
- A sprinkle of your favorite spices (like paprika, garlic powder, or a little salt)
- How to make it:
- Preheat your oven to 400 degrees F (200 degrees C). An adult should help with the oven.
- Dry the rinsed chickpeas really well with a paper towel. The drier they are, the crunchier they will get.
- In a bowl, toss the dry chickpeas with the olive oil and spices until they are all coated.
- Spread the chickpeas in a single layer on a baking sheet.
- Bake for 20-30 minutes, shaking the pan once or twice, until they are golden and crunchy. Let them cool a bit before eating, as they will get crunchier as they cool.
Chickpeas are full of protein and fiber. Roasting them makes them a fun, crunchy snack that is much healthier than chips.
Fueling Your Workouts with Plants
If you are active, what you eat before and after you exercise can make a big difference in how you feel and how your body recovers.
Before You Move: Plant Power-Up
About 1-2 hours before you exercise, it is good to eat a snack or small meal that is easy to digest and gives you carbohydrates for energy. Carbohydrates are your body’s main fuel for activity.
- Good ideas:
- A banana: Easy to digest and gives quick energy.
- A few dates: These are sweet and full of natural sugars for energy.
- A small bowl of oatmeal: Gives longer-lasting energy if you have a bit more time.
- A slice of whole-wheat toast with a thin layer of jam.
You want to avoid eating too much fat or fiber right before exercising, as it can sometimes make your tummy feel uncomfortable during your workout.
After You Move: Plant-Based Recovery
After you finish exercising, your muscles are ready to refuel and repair. Eating something with protein and carbohydrates within about an hour can help a lot.
- Good ideas:
- A smoothie with plant-based protein powder, fruit, and plant milk.
- A small bowl of lentil soup.
- Tofu scramble with a slice of toast.
- Chocolate plant milk can be a good recovery drink too. It has carbs and protein.
- A handful of nuts and a piece of fruit.
This post-workout meal or snack helps your muscles get stronger and helps you feel ready for your next activity.
Making Plant-Based Eating Easy and Fun
Switching to more plant-based meals does not have to be hard. Here are a few tips:
- Start small: You do not have to change everything at once. Try having one plant-based meal a day, or try making one of your favorite recipes plant-based. For example, if you love spaghetti, try it with a sauce made from lentils and mushrooms instead of meat.
- Explore new foods: There are so many amazing plant foods out there. Try a new fruit or vegetable each week. Look for new recipes online or in cookbooks.
- Plan ahead: It can be helpful to think about your meals for a few days. This way, you can make sure you have all the ingredients you need. Cooking some things in bigger batches, like quinoa or beans, can save you time during the week.
- Make it tasty: Use herbs, spices, and sauces to make your plant-based meals delicious. Lemon juice, vinegar, soy sauce, nutritional yeast, garlic, onions, and all kinds of spices can add lots of flavor.
- Do not worry about being perfect: Everyone’s journey is different. The goal is to eat more whole plant foods. If you have a meal that is not plant-based, that is okay. Just get back to enjoying plant foods at your next meal.
A Note on Important Nutrients
As I mentioned earlier, when you eat mostly or all plants, there are a few nutrients to keep an eye on. We talked about Vitamin B12, iron, and calcium. Omega-3 fatty acids are another one. These are healthy fats that are good for your brain and heart. You can find them in flaxseeds (grind them up to help your body use them), chia seeds, and walnuts. Adding a tablespoon of ground flaxseed or chia seeds to your oatmeal or smoothie is an easy way to get them.
Vitamin D is also important for strong bones and a healthy immune system. Our bodies can make Vitamin D when our skin is exposed to sunlight. But depending on where you live and the time of year, you might not get enough sun. Some plant milks and cereals are fortified with Vitamin D. Some people may need a supplement, especially in the winter.
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It is always a good idea to eat a wide variety of different plant foods. This helps you get all the different nutrients your body needs to thrive. If you have questions about your diet or specific nutrients, talking to a doctor or a registered dietitian can be very helpful.
Listening to Your Body
One of the most important things about any way of eating is to listen to your own body. How do you feel after you eat certain foods? Do you have good energy? Does your tummy feel comfortable?
Our bodies are all a little different. What works perfectly for one person might need a little adjusting for someone else. Pay attention to how you feel. Eating should make you feel good, strong, and happy. Plant-based eating offers so many wonderful foods and ways to nourish yourself. Enjoy exploring all the delicious possibilities and finding what makes you feel your best. Your body has an amazing ability to tell you what it needs if you learn to listen.
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Final Thoughts
Exploring the world of plant-based eating can be a really exciting journey. I have seen so many people, especially women, discover new levels of energy and well-being by adding more plants to their plates. It is not just about what you remove from your diet, but more about all the wonderful, colorful, and nutritious foods you add. Remember that every small step you take towards eating more whole, plant-based foods is a step towards a healthier and more vibrant you. Keep experimenting with new recipes, listen to what your body enjoys, and have fun with it. The power of plants is there for you to unlock.
