Plant-based meal building

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / NUTRITION / 16 Plant-based meal building Plan varied plant proteins and practical substitutions. 01 / Understand the starting point Choose protein-containing staples such as tofu, tempeh, beans, lentils or suitable fortified products. Combine them with grains, vegetables and flavors you enjoy. 02 / Make the useful distinction Check substitutions individually. A plant yogurt may contain much less protein than dairy yogurt, while fortified soy products can offer a different profile from coconut drinks. 03 / Put it into practice Plan variety over the day and week. A fully vegan diet needs deliberate attention to vitamin B12 and other nutrients; ask a registered dietitian about an appropriate plan. 04 / Review and adapt Use the planner to test the estimated daily totals after swapping ingredients. Build meals that are satisfying and affordable, not just foods selected to hit a single number. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / NUTRITION / 16 Put the guide to work. A worked example, then your own next step. A practical example Lunch: lentil and grain bowl. Dinner: tofu stir-fry with vegetables and rice. Snack: a suitable fortified yogurt alternative. Measure portions and compare labels before calculating totals. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / NUTRITION / 16 Your working record. Printable worksheet; use the companion CSV for an editable version. Meal Plant protein Supporting ingredients Label / portion check Shopping notes Evidence and original clinical reading https://pubmed.ncbi.nlm.nih.gov/28698222/ This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.