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Get a free book of recipes carefully made by HKUST students!
Who said a plant-based diet is boring?
There are thousands of varieties of beans, legumes, grains, fruits and veggies to choose from! There is much more variety and flavor in a plant-based diet than a steady stream of chicken/beef/pork/fish with rice!
MOROCCAN PUMPKIN & CHICKPEA STEW
30% daily protein intake, 56% iron, 28% calcium /1 serving
Nourish bowl
36% daily protein intake,37% iron, 16% calcium/1 serving
Vegetable lasagna
48% daily protein intake, 84% daily iron intake/1 serving
Avocado with toast
Easy 5 minutes to make breakfast for students and workers - 20% of daily protein intake
Gazpacho Sauce Spaghetti
Simple vegan spaghetti ready to eat in 15 minutes - 24% of daily protein intake
Tofu fried rice
Simple, easy to make fried rice with low calories content
Beans burrito
23% daily protein intake/per serving
Shepherd's pie
43% daily protein intake/1 serving
Why eating healthy is important?
What is a healthy eating plate looks like?
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Essential nutrients......
1. Protein
Daily requirement:
50 gr
(0.8 gr./kg of body weight)
2. Iron
Daily requirement:
Men over 18 y.o.: 8.7 mg/day
Women 19 to 50: 14.8 mg/day
3. Calcium
Daily requirement:
1000-1500 mg/day
4. Zinc
Daily requirement:
Male: 18.5 mg/day
Female: 12 mg/day