Develop and improve services. Use limited data to select content. List of Partners vendors. Meal Plans. Try our delicious vegan meal plans, designed by EatingWell's registered dietitians and food experts to help you follow a healthy vegan diet.

Explore Meal Plans Meal Planning Dinner Plans Clean Eating Meal Plans Dairy-Free Meal Plans Meal Plans for Diabetes Blood Pressure Meal Plans High-Fiber Meal Plans Gluten-Free Meal Plans Healthy-Aging Meal Plans Healthy Kids Meal Plans Heart-Healthy Meal Plans Low-Carb Meal Plans Low Cholesterol Meal Plans Mediterranean Diet Meal Plans Pregnancy Meal Plans Low Sodium Meal Plans Vegetarian Meal Plans Weight-Loss Meal Plans ThePrep.

Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.

These choices will be signaled to our partners and will not affect browsing data. When you structure your dinner around a grain, a green, and a bean, the options are endless. Think burritos and tacos, soups, pastas, and curries, and try to always work in onions or garlic.

Here are just a few of the foods you can get in this meal:. To get just these three nutrients in a single source, I use a product called Complement, which I helped to create.

You can learn more about Complement here. A simple morning smoothie or bowl of oatmeal can knock out a number of the seven daily foods all at once. Get creative and load them up with berries, greens, nuts and flaxseed, turmeric, and even things like whole green tea leaves and beans silken tofu is my preferred bean in a smoothie.

These three recipes demonstrate just a few of the ways you can create a simple breakfast while hitting on several of the essential daily foods. Smoothies Smoothies are one of the most reliable ways to get berries into your diet. And since you can use frozen berries in a smoothie, you can save a little money, even when buying organic.

My favorites are strawberries, blackberries, and blueberries, so mix or rotate through those or any other berries or even other fruits you like to build variety into your diet and keep your smoothie from getting boring. For lunch, I love to throw together a giant salad, loaded with greens, beans, cruciferous veggies, seeds, and grains.

A teaspoon of hot sauce per quarter cup of dressing is a good place to start, but this will vary depending on the brand of hot sauce you use.

A grain, a green, and a bean. A GGB dinner could be pasta, rice and bean bowls, tacos, soups or stews, and so much more.

And this is the perfect way to knock out any remaining foods from the list, like:. Brown or green lentils would probably work best to replicate the texture of the tempeh. This grain, green, and bean recipe comes from my first book, No Meat Athlete , and in addition to the big three GGB, also incorporates onions and garlic and two other super-healthy foods: tomatoes and fresh herbs.

But any bean works here; I like white ones for their color against the greens. The vegan meat substitute is entirely optional but is a good example of allowing an occasional indulgence to keep food interesting.

If you choose not to use it, you might experiment with a small amount of miso, stirred in at the end of the simmering time, to add umami richness and saltiness. Not condiments like ketchup, so much, but simple add-ons that enhance the meal with new flavors and textures. It keeps for a few weeks in the fridge, but never gets the chance to last that long in our house!

We use it on salads, like the cheese on pizza, and on top of just about any other Italian dish. This brilliantly simple recipe is close to the one in the book, but with a little bit less salt.

Add more if you wish. Supplements Workout Nutrition Vegan Athlete Diet Vegan Meal Plan High Protein Vegan Foods Iron for Vegans Weight Loss Plant Based Diet Start Here. Blog  Blog Running Workouts Gain Weight Build Muscle Nutrition Fitness Motivation.