Welcome to Day 9 of the Balanced Plate Challenge! Yesterday you built a rainbow plate full of colour. Today, we’re shifting the spotlight to protein — but with a plant‑based twist.
💪 Why Plant‑Based Proteins?
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Heart‑friendly: Beans, lentils, tofu, and chickpeas are naturally low in saturated fat.
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Packed with fibre: Unlike meat, plant proteins often come with fibre that supports digestion.
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Sustainable: Choosing plant‑based options helps reduce your environmental footprint.
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Evidence‑based: Research shows diets rich in plant proteins can lower cholesterol and improve long‑term health.
🥗 Your Day 9 Task
At your next meal, swap your usual protein for a plant‑based option:
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Chickpeas in a curry 🍛
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Lentils in a soup 🥣
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Black beans in tacos 🌮
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Tofu stir‑fried with veggies 🥦
The goal isn’t to go fully vegetarian overnight — it’s to explore new flavours and see how plant proteins fit into your balanced plate.
😂 A Little Humour
If you’re worried tofu tastes like cardboard, remember: it’s basically a sponge for flavour. Treat it right with marinades and spices, and suddenly it’s the Beyoncé of proteins — versatile, powerful, and stealing the show.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did I feel satisfied with plant‑based protein?
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Was it easier or harder to prepare than meat?
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Would I add this option to my regular meals?