Plant-based eating focuses on choosing primarily a variety of nutrient-rich, plant-derived foods such as vegetables, fruit, whole grains, legumes, nuts and seeds, with smaller amounts of dairy products, fish, poultry and meat. The good news is that plant-based eating has been associated with reduced risk of chronic disease, including type 2 diabetes and cardiovascular disease, as well as contributing more vitamins, minerals and fiber to one’s overall diet.1,2,3

Four Meatless Recipes You’ve Been Looking For

So now that you know this, you’re probably ready to create some delicious plant-based dishes. Don’t know where to start? Rest assured, with these recipes, you’ll be able to give your family flavorful, plant-based dishes that are as filling as they are nutritious.

1. Butternut Squash and Brussel Sprouts Rice: This dish is a complete – and quite colorful – meal option that everyone will love. The butternut squash and Brussel sprouts make this a nutritious meal, while the onion and balsamic give it a light sweet touch.

2. Chimichurri Portobello Rice: With portobello mushrooms standing in for meat, this dish is sure to please your loved ones. And with the chimichurri, everyone will enjoy a touch of fresh parsley in every bite.

3. Southwestern Black Beans, Brown Rice and Quinoa: Think of this dish as the rice and beans your family loves, taken to another level of yum! The bell peppers provide a sweet crunch, while the quinoa adds a hearty touch of nutrition in every bite. Enjoy!

4. Lemon Asparagus Pasta & Cauliflower: With this dish, you can count on these three things: 1) you will love every crunchy bite thanks to the cauliflower and toasted nuts. 2) the pasta and white beans make this a hearty dish. 3) the ricotta cheese gives it a creamy touch that nobody can resist.


1. Harland J, Garton L. An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin. 2016;41(4):32338.

2. Association AD. Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association 2009;109, 1266-12823.

3. Satija A, Bhupathiraju SN, Rimm EB, Spiegelman D, Chiuve SE, Borgi L, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. PLoS Med. 2016;13(6):e1002039.