How to Build a Balanced Plant-Based Meal That Heals

You’re eating clean, plant-based meals, maybe even cooking more than ever, following this or that trend—so why do you still feel drained, foggy, or just off? You can still be undernourished—especially when your body is healing. For many women, especially after illness, major stress, or hormonal shifts like menopause, what used to “work” nutritionally just doesn’t anymore.

Your body’s needs have changed—and so should your meals.

The goal is to listen to your body’s wisdom, use your creativity, and draw on what you’ve learned about yourself. It’s about building balanced plant-based meals that support your own unique needs that provide:

• Nourishing healing

• Providing consistent energy

• Containing preventative elements

• Support strength

Plant-based foods are ideal because they meet all those requirements and are rich in protein, fiber, and micronutrients. This formula uses simple, evidence-based foundations that work long-term and can be incorporated into most any plan.

Start With Protein—And More Than You Think

Many women, especially in perimenopause, menopause, or post-illness, aren’t getting nearly enough protein—even on a “healthy” diet.

Women who are active and/ or healing want to aim for 1.8 to 2.2 grams per kilogram of body weight per day. That might sound like a lot, but it’s what I’ve found to be both evidence-based and personally transformative. Consuming enough protein is a key to building and preserving muscle, shifting body composition and having energy.

Even though I focus on whole foods and low to no- processed foods, I do use plant-based protein powders that are as clean and low processed as possible.

Here’s my simple go-to formula protein: Equal Amounts Legume + Starch, Moderate handful of Seeds and Small handful of Nuts. Even though I often include this combination per meal, you can vary the combination throughout the day for daily complete protein. I often like to put more of my complex carbohydrates earlier in the day and more legumes and seeds later in the day.

This combo creates a complete protein profile in a plant-based meal, with:

• Legumes (like lentils, black beans, chickpeas)

• Starches (like sweet potatoes, brown rice, quinoa)

• Seeds (hemp, pumpkin, chia, sunflower, sesame)—I use more seeds than nuts for nutrient density and macro nutrient ratios

• Nuts (like almonds, cashews, walnuts)

  
  

Add Healing Vegetables (Especially Brassicas)

Next, load up your plate with a variety of colorful vegetables—but especially cruciferous ones like:

• Broccoli

• Cauliflower

• Kale

• Cabbage - Red, Green, Napa

• Bell Peppers - Red & Orange

• Dark Leafy Greens

These powerhouse veggies support detoxification, hormone balance, and immune recovery. Aim for that rainbow. If vegetables are difficult to digest you many need to cook or steam them a little more.

💡 Pro tip: Pair with lemon juice and a healthy fat to boost absorption.

Include Fats, Especially Whole Foods

Healthy fats are essential for hormone support, nutrient absorption, and satiety.

Some of my favorites:

• Avocado

• Nuts and seeds

• Tahini & Almond butter

• Olives

• Coconut, avocado, sesame or olive oil in moderation

• Never cook with olive oil

Enhance With Healing Add-Ins

Little details make a huge difference:

• Garlic and onions (chop and let sit 10–15 min before cooking to activate healing compounds)

• Fermented foods like sauerkraut or kimchi (gut support), yogurts, or miso

• Fresh herbs, lemon, or vinegar for flavor and digestion

Simple Over Perfect

You don’t need 20 ingredients or fancy recipes.Focus on foods you enjoy and tolerate, and combine them with intention. Here’s one of my favorite go-to bowls:

Quinoa, roasted sweet potatoes, sautéed kale & mushrooms, red pepper or any other veggies, lentils, hemp seeds, avocado, sauerkraut, and tahini-lemon dressing. It’s balanced, deeply nourishing, full of vibrant flavors, and easy to batch cook so you have a quick, ready to-go meal.

Meals That Meet You Where You Are

Healing through food isn’t about following trends or rigid plans. It’s about reconnecting with your body’s needs and offering it what it truly craves a balanced plant-based meal thats high in complete protein, rainbows of color, healthy fats, and fuel for energy, and a diversity of micronutrients to support healing and aid prevention.

You deserve meals that support your energy, hormones, digestion, and peace of mind. If you want to see what this kind of meal looks like in action, check out: Healing Salad Video or Ultimate Superfood Salad

Want to see this in action?In this short video, I walk you through the 5 key tips I use in my own kitchen to turn simple meals into healing, protein-rich plates that actually support recovery, energy, and hormone health. Watch it now—and learn how to nourish your body from the inside out.

Want support building meals (and habits) that actually work for your healing body?

You don’t have to figure it all out alone. Schedule a free discovery call and let’s create a personalized, empowering plan—together.

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