Been blessed with the response to plant-based food ideas so I thought I'd post an example of a "Full day of eating" to get an idea of the simple structure I follow for a meal.
BREAKFAST: Oats and chia are an absolute staple. It's the base of the dish and can be made so many ways. I typically have some sort of seed/fruit/nut muesli to put on top. I try to hit grains, nuts, seeds and fruit as a first meal. B vitamins are crucial in up taking and digesting macronutrients. This is why people who follow a whole-foods plant-based diet find some "extra energy". It's not always about the calories in foods, it's about what our body does with them that's important. This meal I used an orange along with the nuts, seeds and dried fruit mix.
LUNCH: Baked potato stacked with mexican black beans, corn, avo, shredded cabbage and carrot, topped with coriander. Get creative with vegetables! Instead of having the "carb source" as refined carbs, try to seekng grains (e.g. brown rice, freekeh, barley) or vegetables as a base to salty dishes.
DINNER: Simple coconut curry with chickpeas, sweet potato, red lentils. Black rice and salad on the side. Again, nothing complex about this dish. Curry and rice with salad. It's fun to experiment with different grains. Black rice is super cheap (when bought from an Asian grocer). Main sources of protein for the day (for those concerned): Oats, chia, nuts, seeds, black beans, lentils, chick peas, black rice.
Main sources of fiber: Nuts, seeds, grains, vegetables. - 48 minutes ago