Home Page
Become a Member, Join today!
Drop shadow

Whole Food Muscle Club Articles

Whole Food Muscle plant-based meals made easy

Whole Food Muscle Club Tips For Easy Plant Based Meals
Whole Food Muscle Club Tips For Easy Plant Based Meals

The easiest packed lunches are leftovers from the night before. And if you batch cook on weekends, everything is a breeze during the hectic work week. These tips will help you answer the question, “What’s for dinner?” and make lunch the next day at the same time, making eating what’s good for you less overwhelming.

Start with a starch – Whole-food starches are great brain fuel and the fiber will keep you feeling full for hours. Things like black bean pasta, quinoa, oatmeal, sweet potatoes and lentils can be cooked in large batches on weekends and eaten all week. Bonus – all starchy foods also have protein

Throw in some lentils – We are big fans of all things lentil. If it grows in a pod, it’s a lentil. All the beans and peas count. Pick one and use it. Aim to eat at least a cup a day. They are full of great nutrition and fiber.

Add veggies – Vegetables are amazing because they can be eaten raw or cooked and they are loaded with nutrition. Buy them already chopped to save time or make it a family affair and chop a week’s worth together. Frozen vegetables are also a great option if you are going to cook them.

Become a Member

Pick a flavor – Generally speaking people LOVE sauces. Unfortunately, most of the ones you can find commercially are made with oil (i.e. added fat). But you can easily make your own in just a few minutes. Some favorites are Asian, sweet mustard, faux-Caesar, carrot ginger, orange/peanut and flavored balsamic vinegars.

Put it together – Grab your starch and beans, toss on the veggies, add your flavor and enjoy. Most of these options can be eaten cold, room temperature or heated in a microwave. Don’t be skimpy on the portions! This stuff is good for you!

Want extra nutrition? Add seeds! Sesame seeds, ground flax seeds, ground chia seeds, pumpkin seeds, hemp hearts and sunflower seeds are all great options. You can never go wrong adding seeds to any meal.

Include fresh fruit for dessert and you have a filling and nutritious meal quickly.

Here’s how it might work:

  • Quinoa + peas, corn and broccoli + an Asian sauce with grapes (sesame seeds would be great with this). Eat on its own or put it over salad for a green boost.
  • Black bean pasta + roasted eggplant, squash, tomatoes and red onion + soy sauce or balsamic vinegar with watermelon (ground flax seeds on this one).
  • Baked sweet potato + tomato, red pepper, olives and basil + cucumber/avocado sauce with cherries (hemp hearts here).

Happy plant-based eating!

Would you like an easy button? Consider signing up for one-on-one coaching with Dr Robyn or Russ. Click here to email and schedule a free 15 minute discovery chat.


Dr Robyn is a former competitive volleyball player turned psychologist with continuing education in nutrition. Russ is a former competitive bodybuilder and trainer on the Mr. Olympia Tour. They are the co-founders of Whole Food Muscle and the authors of How to Feed a Human The Whole Food Muscle Way. To work with them one on one to improve your health and fitness or to have them speak at your event or organization email them at Health@RnRJourney.com.


Becoming a member gives you access to our online community where you get support from Dr Robyn, Russ and other members who are also on their journey to better health. All journeys are better when you have someone to share it with.

Become a Member, Join today!
Become a Member

Our New Book is Out!

How-To-Feed-A-Human-The-Whole-Food-Muscel-Way

Get your copy today! click here

"Hello
Russ and Dr Robyn,"

"You changed my life and my husband's. His cholesterol has been cut in half. We both have lost about 12 pounds and feel terrific. We don't miss meat, fish, eggs or yogurt or cheese. Thank you so much for all you are doing for the world. We too thought we were eating healthy but couldn't lose weight even though we exercised a lot. Until we changed what we ate. We are truly grateful. I loved your Christmas message about what to say to those comments people make when you say you eat Plant Based.

Thank you again."

Nancy and Mark Hetterly

See Us On Social Media

Visit Us On YouTube
Visit Us ON Facebook
Visit Us ON Facebook
© 2019 RnR Journey LLC
Disclaimer | DMCA | Privacy Policy | Terms of Use