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Plant-Based

Your #MeatlessMonday Meal Plan

You can do anything for a day – even go vegan! Bring a little newness to your routine and experiment with eating purely plant-based plates for an invigorating 24 hours.

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Clean Eating readers are all about balance when it comes to eating, which is why it’s no surprise that more than half of you consider yourselves plant-focused flexitarians. Lately, your requests for more plant-based recipes have been flooding in, so we’re answering with this new column full of meatless meal inspiration that allows you to throw a vegetarian or vegan day into your weekly mix.

So why eat more plants? Well, for one, you’ll save money. Eating more vegetables, grains and fruits – even just once or twice a week – could wind up saving a thousand dollars or more per year. Another plant perk is that your dinner plate will be full of color. Disease-fighting phytochemicals give fruits and veggies their rich, varied hues. Carotenoids and anthocyanins are two of the main phytochemical classes. All rich yellow and orange fruits and vegetables – carrots, oranges, sweet potatoes, mangoes, pumpkins, butternut squash – owe their color to carotenoids. Although leafy green vegetables contain the carotenoid lutein, they get their green pigment from chlorophyll. Red, blue and purple fruits and vegetables – such as plums and berries – get their color from anthocyanins.

Cooking by color is a wonderful way to ensure you’re eating a variety of naturally occurring substances that boost immunity and protect against a range of illnesses. Enjoy this daily dose of vibrant, cost-effective meals and we’ll see you next month for more.

Meal Plan

Breakfast: Make-Ahead Oatmeal Bake with Blueberries & Almonds

This easy, plant-based breakfast will last up to four days refrigerated, so you can get out the door fast on busy mornings.

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Photo by Ellen Charlotte Marie

Lunch: Spiced Tempeh Tacos with Creamy Cashew Sauce

Meaty fried tempeh fills in for chicken in this vegan alternative to traditional street tacos.

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Photo by Ellen Charlotte Marie

Dinner: Gluten-Free Cauliflower Pizza Crust

Don’t do wheat? A wide variety of toppings can be added atop this gluten-free, veggie crust for endless options.

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Photo by Ellen Charlotte Marie