Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less

Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less

by Mia Syn
Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less

Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less

by Mia Syn


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Are you ready to transition to a plant-forward way of eating-effortlessly? In this book, registered dietitian Mia Syn shows you a realistic and sustainable way to reboot your health, lose weight, and feel your best without having to cut out all animal-based foods. Inside, you'll find: 100 easy-to-prepare recipes accompanied by full-color photos, all made using 10 ingredients or less, A 21-day meal plan to jump-start healthy eating, complete with shopping lists so you know exactly what to buy and when, A review of the science behind mostly plant-based eating, A guide to stocking a plant-forward kitchen with the right ingredients and tools, Helpful hints to get more veggies on your plate, whether you're eating at home or on the go, Customizable recipes to suit a variety of tastes, such as Overnight Breakfast 12 Ways, Salad Jar 6 Ways, Energy Bites 4 Ways, and Sheet Pan Meal 6 Ways, Recipes for classic comfort foods with a plant-forward twist, such as Zucchini Noodle Lasagna, Cauliflower Potato Shepherd's Pie, and Bean Blondies, With an evidence-based approach and appealing recipes for everyday meals and snacks, Mostly Plant-Based will show you just how easy it can be to put plant foods first and reap all of the health benefits!

Product Details

ISBN-13: 9781628604849
Publisher: Victory Belt Publishing
Publication date: 12/13/2022
Pages: 368
Sales rank: 1,111,212
Product dimensions: 8.00(w) x 9.90(h) x 1.10(d)

About the Author

Mia Syn, MS, RDN, is a nationally recognized nutrition expert, Health Advisory Board Member at Forbes and Verywell, and founder of Nutrition By Mia. She has a master of science in human nutrition from Columbia University, has been featured by dozens of major media outlets, including Cosmopolitan and SHAPE, and was named one of the top registered dietitians to follow on Instagram by Women’s Health Magazine. Catch Mia sharing evidence-based nutrition tips and simple healthy recipes on national and local TV news and lifestyle programs across the country each week, including QVC, EXTRA, and The Doctors, on Instagram @nutritionbymia, and on her website,

Table of Contents

Introduction 6

My story 9

About this book 10

Part I Why plants (and meat, too)?

Chapter 1 Defining mostly plant-based

How your health will improve 16

How mostly plant-based eating will change your life 18

Why all or nothing doesn't work 22

What a mostly plant-based plate looks like 23

Chapter 2 Count colors, not calories 30

If food is medicine, then plants are the most powerful ones 31

What plant foods don't have is just as important as what they do have 36

The foods that make up the mostly plant-based diet 38

Chapter 3 Treat meat like a condiment 48

Some animal food nutrients are more bioavailable 49

Nutrient face-off: plant vs. animal foods 50

How do I know if I'm low in these nutrients? 57

Where animal foods fall short nutritionally 58

Can I meet all my nutritional needs on an exclusively plant-based diet? 60

Think of animal foods as condiments rather than mainstays of your daily diet 61

Part II How to go mostly plant-based

Chapter 4 Stock your mostly plant-based kitchen 64

Shopping for vegetables and fruit 65

Shopping for grains 69

Shopping for legumes 72

Shopping for eggs 74

Shopping for meat, poultry, and seafood 76

Shopping for dairy and nondairy swaps 79

Shopping for pantry items 81

Simple plant-based swaps to boost your nutrition 86

Helpful tools and equipment 87

Chapter 5 21 Days to mostly plant-based 88

Week 1 Easing into a mostly plant-based lifestyle 90

Week 2 Finding your mostly plant-based balance 94

Week 3 Mostly plant-based for life 98

Part III 10-ingredient or less mostly plant-based recipes

Chapter 6 Basics 108

Chapter 7 Plants for breakfast 136

Chapter 8 Salads and soups 174

Chapter 9 Sides and snacks 208

Chapter 10 Meat on the side meals 244

Chapter 11 Desserts with benefits 318

Acknowledgments 344

Helpful resources 345

Endnotes 350

Nutrition info 352

Allergen index 355

General index 358

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