Healthy Eating Tips

The 3-Step Method: How To Prepare 40,320 Plant-Based Meals In 5 Minutes Or Less

Countertop food prep - quinoa and broccoli

Contributed by Matt Jager of Don’t Lose The CowPhoto by Hannah Kaminsky. When I first went plant-based, I spent an embarrassing amount of time, energy, and money preparing meals. Because I was transitioning from a standard diet, every meal had to be hearty, filling, and delicious in order for me to feel satisfied.

I would pore over recipe books, put together a shopping list, and head off to store to search out the ingredients, many of which Iíd never heard of before.

Back home, it was at least another hour of washing and prepping veggies and then carefully working my way through the recipe to ensure that I hadn’t made a mistake.

When I finally sat down for my meal, more often than not I was exhausted!

And the worst part? Sometimes the meal turned out great, but usually the result was disappointing. More than a few times it wasnít even edible!

Fast forward five years, and I spend a minimal amount of time and energy figuring out what and how Iím going to eat.

I eat healthy, am super satisfied, and get the right amount of variety. The best part? I prepare most of my meals in five minutes or less.

How do I do it?

I use a simple framework that I call the 3-Step Method to put together a rich variety of plant-based meals.

The premise is simple: Pre-prep or buy basic ingredients, and then create different dishes by combining these ingredients in different ways. And once you get the idea it is infinitely adaptable

Fill in the options with approved ingredients from your chosen dietary program and you are good to go, whether itís gluten free, high raw, no oil, potato strong or anything else.

Make this work for you, babe!

3-step method for preparing healthy plant-based meals

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  • Reply
    Lynn Somerstein
    October 3, 2014 at 7:30 am

    Delicious and succinct ideas. That’s why I’ve been a fan for so long.

    • Reply
      October 3, 2014 at 12:24 pm

      Thank you, Lynn! Credit where due on this one … it was contributed by Matt Jager.

  • Reply
    Matt Jager
    October 4, 2014 at 2:47 am

    Thanks Lynn, so glad you liked the concept!

  • Reply
    March 18, 2016 at 2:34 am

    Bravo!! Eating healthy doesn’t have to be so complicated! Great infographic too!!

  • Reply
    October 19, 2017 at 12:53 pm

    Putting this list in my bullet journal. Thank you SO much for taking the time to make this. I know with a family of 5 — this is going to be EXTREMELY helpful.

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