The following is an excerpt from Beyond Cancer: The Powerful Effect of Plant-Based Eating 

(September 2017, Wellness Ink Publishing) by Sally Lipsky, PhD.

I judge a recipe by its length; if it’s long, I’m not using it. In other words, I place a high value on ease and convenience. So, I was grateful to learn plant-centered meals can be prepared easily. 

This QUICK taster of idea’s provides guidance on how to make simple yet tasty plant-based meals.

As you learn more you will become more confident MOST PEOPLE ONLY NEED 4 TO 8 DIFFERENT MEALS AT ANY ONE TIME!

Steps for Plant-Based Dishes

Creating a plant-based dish is like constructing a building—start with a solid foundation.

The foundation consists of :

1 – vegetables and fruits;

2 – complex carbohydrates;

3 – healthy plant fats.

Healthy fats and complex carbohydrates provide much-needed fuel, energy, and fibre

(choose mostly non-starchy vegetables as your carbohydrates).

Next you can add to your foundation.

Choose spices, sauces, and condiments to give your dish the desired flavour.

Remember always select a wide variety of food especially:

non-starchy vegetables and/or fruits.


Complex Carbohydrates:

  • starchy vegetables (e.g. potatoes, corn, squash);
  • legumes (e.g. chickpeas, beans, lentils);
  • whole grains (e.g. rice, quinoa, couscous).

Breakfast Examples:

  1. Oatmeal + berries + cinnamon.
  2. Sautéed hash brown potatoes with garlic, onions, peppers + fresh fruit (fry in water or healthy fats).
  3. Whole grain bread + hummus + sliced tomatoes.
  4. Toasted whole-grain bread + peanut butter + sliced apples.
  5. Shredded wheat or weetbix cereal + nondairy milk + fresh fruit.
  6. Oatmeal + banana + spinach + frozen berries + flax seeds blended into a smoothie.

Lunch and Dinner Examples:

  1. Corn tortilla + smashed pinto beans + guacamole + shredded greens.
  2. Whole Grain bread or toast + Portobello mushroom burger + mustard + pickles.
  3. Butternut squash bisque + peas + curry powder.
  4. Baked potato topped with beans + corn + salsa.
  5. Whole-grain pasta or zucchini noodles + marinara sauce + cannellini beans + fresh herbs + olives.
  6. Rice noodles + peas + cherry tomatoes + Thai seasoning.
  7. Brown rice topped with bean chilli + tomatoes + chopped lettuce.
  8. Pizza shell + tomato sauce + sweet peppers, onions, mushrooms, avocado + sprinkled nutritional yeast.

Each of these dishes can be a stand-alone meal or eat it with soup, salad or fruit.

Check out our recipe page for some of your favourite meals PTHQ.