Written By Hannah O’Shei, PNW Intern, Spring 2021
Welcome to the final blog post in our three part series on plant-based meals! In today’s blog post we will be discussing the importance of dinner & snacks. If you haven't yet, check out the Breakfast and Lunch blog posts too! They are both full of additional meal time tips and nutrition information to help you thrive on a plant-based diet, just like this post.
Not only is dinner a great opportunity to fit in any nutrients or food groups you may not have gotten to during most of the day (I see you vegetables) but it’s also a perfect time to connect with your family, friends, or even yourself. It’s the time to relax and nourish yourself after a long day. Personally, dinner is my favorite meal of the day because I get to share it with my family and make something extra special. I often plan out dinners ahead of time during the beginning of the week to make my life easier. I also plan dinner around the foods that I already have in the house to help save some money. But what if dinner is a challenge for you because of your busy schedule? Trust me, I have been there.
Meal Timing
Do any of these scenarios sound familiar to you? You become “hangry” when dinner time comes around because you’ve waited too long to eat and instead of making something nourishing you opt for the quickest thing you can find. Or, maybe you find yourself bingeing in the evening hours and eating past the point of fullness. If either of these sound familiar to you, know that you are not alone!
Eating a balanced meal or snack every few hours is going to be preferable and will help decrease the scenarios mentioned above. Spreading your meals and snacks out throughout the day can help decrease binging and eating past fullness, increase energy levels and mood, and also help to stabilize blood sugar. Eating every 3-4 hours is recommended.
Three reasons why the timing of meals is important:
Energy & Satisfaction- Food is called fuel for a reason. When food is digested and metabolized in our body it creates energy - the energy our cells need to function and we need to survive. Eating on a consistent schedule throughout the day is so important for this reason. Eating also helps us feel satisfied! For example, eating foods that contain carbohydrates release serotonin in the brain which is linked to feelings of well-being and happiness.
Decrease binge eating - Making sure to eat a snack or meal every few hours can greatly decrease your urge to binge eat. When you are intentionally planning out your meal and snack times you are far less likely to get to the point of feeling out of control around food and reaching for foods that are high in fat, sugar, and salt.
Stabilize blood sugar levels - Eating balanced meals and snacks is essential for maintaining normal blood sugar levels. We don’t want our blood sugar elevated for too long or lowered for too long. Eating balanced meals on a semi-consistent schedule is essential for managing blood sugar.
So, what does meal timing look like exactly? Check out the sample meal schedule below that includes breakfast, lunch, dinner, a snack, and dessert. Your meal schedule may look different then this depending on your lifestyle and preferences. The purpose of this is to help you visualize what a meal schedule might look like. As always, do what works for you!
Sample Meal Schedule:
8am: Breakfast (Ex: overnight oats (oats, soy milk, chia seeds, peanut butter, and berries) )
12pm: Lunch (Ex: tofu and veggie hummus wraps)
3:30 pm: Snack: (Ex: raspberries, walnuts & dark chocolate snack plate)
7pm: Dinner: (Ex: veggie burger with a side of roasted sweet potatoes and side salad)
8:30pm: Dessert (Ex: chocolate banana “shake” (frozen bananas, soy milk, hemp hearts, and cocoa powder) )
What’s For Dinner?
No matter what your day to day looks like, here are some great and delicious recipes for plant-based dinners. If you’re running short on time, go for the shorter cooking time options and if you have extra time, or meal prep in advance, check out the longer timed options.
Quick <15 minutes dinner ideas
Soba Noodle Stir Fry: Prepare soba noodles according to package directions (they take about 3-4 min.) while the noodles are cooking add your favorite veggies (thinly sliced) to a pan with a little olive oil. When the noodles and veggies are done combine together with a spicy peanut sauce. Check out this recipe for more details - Soba Noodle Stir Fry
Bean Tacos: Grab some corn tortillas, beans, veggies, avocado, salsa - whatever else you like and you got yourself a filling and delicious meal in no time at all! This recipe for chickpea tacos sounds amazing - Chipotle Chickpea Tacos
Pasta w/ Sauce: Pasta takes about 10-15 minutes to cook. While it’s cooking all you need to do is whip up your favorite sauce and you’re ready to go. Check out this delicious pasta dish - Creamy Vegan Pumpkin Garlic Pasta
Coconut Curry: A coconut milk based curry can come together easily and makes for a cozy and delicious meal. For protein I suggest using chickpeas, tofu, or red lentils and serving over white rice, brown rice, or quinoa. Here is a great recipe for quick Chickpea Curry that is sure to satisfy.
Dinner ideas that take 15-35 minutes
Veggie Tofu Fried Rice: If you have leftover white rice this is a must! All you need is rice, frozen and/or fresh veggies, tofu, ginger, garlic, soy sauce, and some sriracha if you like the heat. I also like to add frozen pineapple to my fried rice for that salty + sweet combo. Here is a veggie fried rice that comes together in about 20 minutes Vegan Fried Rice
Buddha Bowl: To create a delicious buddha bowl all you need is a grain, protein, some vegetables, and a delicious sauce. One of my favorite combinations is brown rice, tofu, roasted sweet potatoes, red peppers, kale, and tahini lemon sauce. All of this can easily come together in about 30 minutes. Here are some ideas to get you started:
Sweet Potato Chickpea Buddha Bowl
Mac & Cheese: A delicious vegan mac and cheese made with butternut squash or pumpkin can come together in about 30 minutes. Pair mac & cheese with veggies like broccoli or a side salad to create the perfect meal. Check out this easy recipe for Butternut Squash Mac & Cheese w/ Broccoli
Veggie Burgers: Homemade veggie burgers are packed with fiber and protein. Most veggie burgers can be made in around 30 minutes and can be paired with some roasted veggies, homemade french fries, or salad. Check out this easy recipe for 5 Ingredient Veggie Burgers
Hearty Veggie Bean Soup: Soup is another great choice for dinner. You can pack it with loads of veggies and beans and serve it with a salad and some crusty bread. Yum! Check out these amazing vegan soup recipes for inspiration:
Snacks
You may not believe it but snacks are an important part of a balanced diet! I’ve heard so many people say that they need to limit snacking in order to control their food intake or stay healthy but the truth is having snacks in between meals actually helps us feel fuller and more satisfied which can actually decrease the chance of over eating. Furthermore, just like all of our meals, snacks are a useful tool to increase our nutrient intake such as through fruits, vegetables, and healthy proteins.
What makes a good snack?
The best snack will be a combination of carbs, protein, and fat. For example, eating an apple by itself is not going to be very filling but if you pair that apple (carb) with peanut butter (protein + fat) you have created a balanced snack that will give you both energy and satisfaction.
Simple Snack Ideas:
Non-dairy yogurt + Chia seeds + Raspberries
Whole wheat toast + Peanut butter + Banana slices
Hummus + Baby carrots + Red pepper slices + Pita bread
Simple Green Smoothie with 1 cup soy milk + 1 frozen bananas + 1⁄2 cup fresh or frozen pineapple + 1 cup spinach + 2 tbsp hemp hearts. Add all ingredients to a blender and blend until smooth.
Bottom Line
Both dinner and snack time should not be overlooked if you want to feel your best and thrive on a plant-based diet. Whatever area you are struggling with it’s always best to start with small sustainable changes that work with your lifestyle. This might look like planning what times you are going to eat meals and snacks and trying to stick to it on most days, packing snacks to bring to work, or planning out dinners for the week and stocking your freezer and fridge with quick and healthy meal ideas.
