Rhatigan - More Plants On Your Plate: Over 75 Fast and Easy Plant-Forward Recipes & Meal Prep Tips

Hi! My name is Bailey, and I am so happy youve decided to incorporate more plants into your diet and purchased my cookbook to guide you.

This cookbook isnt geared specifically toward vegans or vegetarians. Ive designed the recipes for people who want to eat less meat and add more plant foods to their meals. I follow only one mantra in my diet: How can I get more plants into this meal? Consequently, I offer a lot of fully plant-based meals and treats in this book, and some recipes have substitution options so that you can keep them fully plant-based if you wish. I also share some great meat-based recipes that include loads of veggies as well.

my story

My journey with plant-forward eating and meal prepping started about ten years ago. I was never a big meat eater, but I needed to keep meat in my diet due to low iron and vitamin B deficiencies. Those were issues I just couldnt correct by eating only plants, no matter how many supplements I tried. So I started to eat lean meat with my plant-based meals one to three times a week.

Some time later, I stumbled onto meal prepping. Matt, my soon-to-be-husband, started a job in the oil field; for two weeks nonstop, he was away in the middle of nowhere for work. Being health-conscious individuals, we knew he couldnt just load up on frozen meals and eat garbage. So we started prepping his meals the Sunday before he left for his work stint.

Our meal prep started out quite a mess. I think anyone whos just learning to meal prep can feel lost and overwhelmed like we did. The cheap plastic containers we used in the beginning were full of harmful chemicals, Im sure, and for the first few weeks we relied heavily on spaghetti and lasagna. While Matt was away, I started experimenting with veggies and other plant foods, and I realized how amazing meals could taste if I added a few seasonings and varied my cooking methods. I remember adding coconut aminos to Brussels sprouts, broccoli, and mushrooms and being blown away by the flavors. Those first plant-forward meals were an achievement, but Im happy to say that my recipes have come a long way since then.

Our meal prep Sundays took a major glow-up over time as we gained knowledge of what works and what doesnt and built our confidence. We purchased a big set of glass storage containers. We slowly started to figure out the quantities we needed for grocery shopping (so we could both have prepped meals while Matt was away) to avoid wasting food. We nailed down the routine, and we both enjoyed great meals throughout the week.

Matts meals were the same as mine but were heavier on the meat. I added more veggies and plants to my portions both to stretch the meals further, saving us money, and because I find plant-heavy meals more appealing. It was the best of both worlds, and it continues to be to this day! Matt loves his meat, I love my veggies, and I try to marry the two in every meal throughout the week so we are both happy and getting the nutrients we need.

why I wrote this book

I created this cookbook to help people who want to eat more plants for the health benefits but dont want to drastically change their habits or eat boring food all week long. I also wanted to show people that meal prep doesnt have to be intimidating. Its not just for those who are looking to drop pounds quickly and compete in a bikini contest. Its not just for gym-goers who follow a very strict diet to maintain their physique. Meal prep is also for those of us who have busy schedules and dont want to succumb to takeout or salty packaged food every night, and for those who want to save money by shopping smart and cooking at home. Meal prep can be easy with the right setup and mindset, and I am confident this cookbook will help you see that little changes can impact your health and your wallet in a big way.

If you arent looking to meal prep but just want to start eating more nutritious plant-forward meals, thats cool, too! This cookbook is a great place to start. Most of my recipes make two meals for two people or one meal for a family of four. Ive even included treats and date night meals for you and your partner to enjoy on the weekends. Many of these dishes are best eaten fresh or take a little extra time to prepare, so theyre perfect for when you want to stay in and treat yourself to a nice dinner.

my take on plant-forward

Plant-forward is a style of cooking and eating that emphasizes plant foods but is not strictly limited to them. As I mentioned earlier, this book isnt only for vegans or vegetarians. You can still eat whatever you like; youll simply be incorporating more plants into your meals as you eat a little less meat and dairy.

As a plant-forward eater, I still enjoy meat and dairy every week. Instead of having those foods at every meal, though, I may go three days of the week without cows milk products or meat, and I eat smaller amounts than I used to on the other days. I feel my best eating this way, and you may notice that you also feel great with plant-forward eating! But hey, if you love meat, I suggest options for including meat in almost every recipe that doesnt already call for it.

If you want to be or already are a vegetarian, high-five! Thats amazing. Most of my recipes have options for you. And if your diet is 100 percent plant-based (vegan), I have your back, too. When a recipe includes animal products, I suggest substitutions or other alterations to make the dish work within your diet.

tips for getting started with plant-forward eating

If youre feeling unsure about how to get more plants on your plate, here are some things to consider.