Have you ever wondered about what plant-based doctors eat on a daily basis?
For those who are non-vegetarian, few examples of breakfast meals are pancakes, cereals, toast, eggs, sausages, and even slices of bacon; for lunch and dinner, it could be a high-protein or carbohydrate-rich diet, all of which sounds mouth-watering but are in fact, unhealthy.
If you want to make a shift in your diet but have no idea how or what to include and change, here are some food examples a couple of doctors with a plant-based lifestyle eat in a day.
Dr. Neal Barnard, M.D., F.A.C.C
Growing up in North Dakota with roast beef, baked potatoes, and corn as his state’s famous dish, his idea of lunch would be from a different cuisine.
Mexican cuisine. A burrito made with beans and jalapeno peppers.
Italian pasta with tomato sauce, oyster mushrooms, and artichoke hearts.
James Loomis, M.D., M.B.A.
He eats fruits and vegetables that are available depending on the season.
A bowl of whole-grain steel-cut oatmeal with slivered almonds, fresh blueberries, and flaxseeds.
With oatmeal having four or five grams of fiber, add almonds, and it will have another four or five grams; add berries for polyphenols and its antioxidant properties.
You can get protein and healthy omega 3s from almonds.
Cook some grain like quinoa or brown rice then add a legume or lentils.
Hana Kahleova, M.D., PH.D.
Oatmeal with fruit and a few nuts.
Robert Ostfeld, M.D., M.SC.
A big bowl or two of oatmeal or a green smoothie and not a juice, to retain the fiber.
Oatmeal and fruit but she has vegetables in the morning or makes sure she has some in all her meals. For those who are disturbed at the thought of eating cooked vegetables or salad for breakfast, a green smoothie is an excellent alternative.
The bigger the salad, the better. You can add fruits, legumes, chickpeas, kidney beans or a cut-up sweet potato and even rice on the side to make it more satisfying. Because she loves eating potatoes, she fries them using an air fryer to avoid oil.
Soup, stew, cooked in an instapot for quick and easy cooking.
Martica Heaner, PH.D.
Oatmeal because it’s an excellent whole-grain food to start your day. Replace sugar with dates to sweeten your meal.
For lunch or dinner:
If you’re cooking pasta, you can add some vegetables in it like broccoli. If you’re making a salad dressing, make it without oil, so it’s a whole food plant-based salad dressing. Add kale in the blender along with mustard, vinegar, spices, to season the dressing.
Mariana Mendible, M.D., F.A.C.S.
Oatmeal with chia seeds, almonds, or pecans.
Susan Levin, M.S., R.D., C.S.S.D
Oatmeal with fruits, cinnamon, and hemp seeds for added crunch and texture.
A burrito with beans, corn, rice, lettuce, and tomatoes.
Alan Goldhamer, D.C.
Oatmeal with fruit and an ounce of ground flaxseeds.
Two large bowls of salad, steamed vegetables, and a serving of some complex carbohydrate such as potatoes, rice, or beans. But if you still feel hungry after that, eat another bowl of salad.
Cauldwell Esselstyn, M.D.
Soup and open-faced sandwiches with tomato, cucumber and a little layer of hummus and a lot of greens in it.
Lisa Karlan, FFL Instructor
Oatmeal because it is high in soluble fiber and in her words, it works almost like a Pacman going through your blood vessels, grabbing on to cholesterol and bad fat.
For lunch and dinner:
Make your salad, a main course salad. Not only it will be vegetables and greens, add berries and nuts. You could also add beans and lentils.
Studies have shown that people who eat beans three times a day live longer.
Few examples of beans are tofu, lentils, hummus made from garbanzo beans, and edamame, which is a soybean.
Cyrus Khambatta, PH.D.
Because he predominantly eats a raw vegan diet, below are his food choices.
Nothing but fruits. Bananas, papayas, mangoes, or dates.
Large green leafy vegetable salad. Okra, tomatoes, cucumbers, corn, and add a lot of spices. Sometimes, he cooks up a sweet potato, or frozen peas and puts that on top of a salad.
Two bananas, one medium papaya, one medium mango, and four or five apricots.
Pamela Popper, PH.D., N.D.
A big smoothie with vegetables, frozen fruits, flax seeds, and Houston bananas and two pieces of Ezekiel bread toast and a fat-free hummus.
For lunch and dinner:
Salad, black bean chili, or a couple of sweet potatoes or vegetables and rice.
Michael Greger, M.D.
Legumes, beans, chickpeas, lentils, what matters is they are in your daily meals.
Michael Klaper, M.D.
Quinoa with a layer of kale, a whole menagerie of steamed vegetables, and home-made tahini dressing his wife makes that he pours in his food.
And there you have it! I hope all these ideas will help you start your plant-based journey on the right track.