7 Cheap Easy And Healthy Meals To Fall Back On.

In no particular order...

1. SOAKED OATS

Soak some Oats or Muesli in Soy Drink for a couple of hours. Oats are very filling and nutritious. For one thing, they lower bad cholesterol.

2. CANNED GOODNESS

Eat canned beans and other canned plants for an easy meal. You can eat them cold. Maybe add some Oil, Salt*, Pepper.

3. MICROWAVE WOK

Some people are paranoid about the magic of the microwave. But Chef Mike is actually one of the healthiest ways to cook your plants. The trick is to use low watt and long time settings. About 15min-20min on 350W.

You can buy wok vegetable mixes or cut cheap vegetables yourself. Put them in a glass Pyrex bowl, no need to add water. Add some Canned Beans for protein. Add Oil, Salt*, Pepper.

With enough water, you can cook Rice with Chef Mike.

4. FRUIT & NUTS

As a quick snack that doesn't need any prep of fridge, you can eat Fruit and Nuts. Nuts are high in Protein and Healthy Fats. Eat only a handful of Nuts per day and some Nuts can be unhealthy if eaten too much. Brasil Nuts (Paranoten) for instance contain too much Selenium.

5. ARUGULA AS SNACK

Arugula is a Dark Leafy Green that has a spicy kick to it. It has the advantage of being low oxalate. Dark Leafy Greens are good for your cardiovascular system.

I eat this sometimes when I watch TV instead of potato chips. You would need to eat 20kg (40lbs) of Arugula to reach your daily calories, or 0.6kg of potato chips.

6. POWER SLUDGE (BEAN SOUP)

Make a Soup out of Dry Legumes and A Vegetable that is 5min of work for 3-5 meals.

Click Here for my recipe.

7. PLANT BASED YOGURT WITH FRUIT

Add some Fruit to Plant Yogurt

* Potassium Salt (KCl) is a healthy replacement for Table Salt (NaCl). To some people it tastes horrible, but to me it just tastes like salt. It has no bad effect on your blood pressure.

For professional advice on eating mostly Plants, try veganhealth.org.

Here is an ULTRA short guide to eating Plants:

Eating mostly plants is the most impactful choice you can make for the living planet, animals, your body, and your soul.

If humankind went Plant Based, we would free up 75% of farmland, which in turn represents 50% of habitable land. If we eat less fish, the oceans will rebound.

Multiple scientific studies prove that plant protein is as good at building muscle as animal protein. According to The Academy Of Nutrition And Dietetics, a well planned Plant Based diet can be healthy at any age. 

If you eat mostly plants, you need to plan carefully and supplement:

You need to eat plenty of:

Legumes (Beans, Chickpeas, Greenpeas, Lentils, Soy Products | dried raw legumes need to be soaked in plenty of water for minimun 12 hours, then cooked for a minimum of 60 minutes), 

Whole Grains (Whole Grain Bread, Whole Grain Pasta, Sweet Potatoes, Oats, Rice...)

Vegetables, Dark Leafy Greens (Kale, Spinach, Arugula...), Mushrooms, Fruits, Nuts and Seeds, Herbs and Spices.

You MUST take a Multivitamin that includes Vitamin B12, Vitamin D, Vitamin A, Calcium, Zinc, Selenium, Iodine… Also take an algea sourced Omega 3 DHA and EPA supplement.

Do not exceed the daily recommendations of supplements!

If you are not used to eating lots of fiber, introduce whole plants into your diet slowly, to give your gut bacteria time to adjust.

Be aware that you may need to avoid certain plants that you are allergic or intolerant to.

Only use stainless steel or glass cookware. Aluminium, copper or non-stick pots and pans leech toxic chemicals into your food. Use stainless steel or wooden utensils. Plastic is toxic.

Good luck!

🧡🖖🌱💧