Starting June 27 for lunch, the Courtyard Cafe will offer plant-based meals each Monday. Each meal will incorporate enough protein, healthy fats, and fiber to provide a satisfying meal. The aim is for 15-20 grams of protein per meal, and include a good source of fat, such as oils, nuts, seeds, or avocado. Some meals will also include roasted mushrooms, tomatoes, soy sauce, or miso paste by roasting or caramelizing vegetables to provide flavor. Other meals will have a splash of vinegar, squeeze of citrus, or a handful of chopped fresh herbs.
In general, including a variety of different grains, legumes, and vegetables throughout the day helps you eat a variety of different nutrients. In addition, choosing whole grains (such as whole wheat bread, brown rice, quinoa, and oats) and starchy vegetables (such as potatoes, sweet potatoes, corn, or winter squash) will help you feel more satisfied than if you fill up on refined grains.
