Beginners’ Guide to Going Plant Based
So you want to go plant-based, you want to get healthier, lose weight, reduce your risk of lifestyle diseases but are unsure where to start.
The research is in and one sure way to accomplish all of the above is to switch to a whole food plant-based diet, as an added bonus you will be lowering your carbon footprint and doing your bit to protect the environment. The big question is, do you go cold turkey or take it one step at a time. The choice is up to you, but chances are making one or two small changes at a time is more sustainable in the long run.
I would suggest taking a look at your current eating habits. What do you usually have for breakfast, lunch, and dinner, snacks? How often do you have home-cooked meals, take out or dine out? It can be very overwhelming to change everything at once especially if you don’t currently consume a variety of fruits and vegetables. Read on and you’ll find some easy switches you can make to move towards a healthier you. Take some time to experiment and find some options you like and can start adding to your repertoire. Adding more fruits and vegetables is a great place to start. Focus on what you get to add to your diet rather than what you are avoiding.
Breakfast
- Coffee/tea, there is a wide variety of plant-based milk and creamer options to choose from. It may take a little trial and error to find which ones you prefer. Try vanilla flavor versus plain. Don’t give up if you don’t find one you like straight away. Personally, Costco’s Kirkland Brand Vanilla Soymilk is my choice for my morning latte.
- Cereal – read labels, you may not even need to switch it up
- Oats, learn to love them, hot, baked, overnight, breakfast cookies, protein oats, so many options.
- Eggs – again it may take some trial and error to find options you like, tofu scramble, Just Egg for omelets, chickpea flour egg substitutes, Tofu Mc Muffins.
- Pancakes and waffles are an easy switch, just google plant-based recipes. If you’re not ready to give up your favorite recipes, just switch to plant-based milk, or use a plant-based butter or spread.
- Sausages or bacon your go-to? Try some of the commercial alternatives, Fieldroast makes some good breakfast sausages, Morningstar has links and bacon that are vegetarian. Wholefoods 365 Brand also has some options. Obviously, these are more processed but one step at a time.
- Smoothies are an easy grab and go option, add your favorite protein powder and sneak in some greens to really boost the nutrition.
Lunch
- Salads are an easy option. Start with a bed of your favorite greens. Get creative by trying out different protein sources. Beans are easy. Seitan, baked tofu, tempeh, are all popular options. I like to air fry seitan, Fieldroast Sausages, or even chickpeas. Add a variety of veggies and top off with some nuts, seeds, or TVP (textured vegetable protein) for some crunch. Find a vinaigrette dressing that you like or experiment with and make your own.
- Sandwiches/wraps, there are plant-based options for deli slices, cheeses, and mayo. Roasted veggies or salad sandwiches are always a good choice. PB and banana or apple slices and almond butter make an easy pack-and-go for hiking, no refrigeration required.
- Many restaurants/grocery stores now offer Impossible Burgers, Beyond Burgers, Garden burgers, portobello burgers, or their own house-made veggie patties.
- Veggie pizza is delish, try it with non-dairy cheese or ditch the cheese altogether.
- Plant-based Soups and chili are often readily available, just check for added dairyand ditch the cheese.
Dinner
Try vegetarian versions of your favorite ethnic entrees
- Mexican – burritos, fajitas, tacos can easily be made plant-based, don’t forget to leave off the cheese and sour cream. Substitute avocado or guacamole.
- Italian – pasta, marinara, put the focus on fresh flavorful vegetables
- Asian – stir-fries with tofu, edamame, and again lots of fresh veggies, experiment with different types of rice, noodles, and sauces.
- Potatoes, potatoes, potatoes, mashed with roasted veggies, baked with veggie toppings or chili, roasted sweet potatoes with broccoli and tofu
- Buddha or Macro bowls offer endless possibilities. Start with a grain, potatoes, or yams, add a protein source and a variety of veggies to create a delicious nutritious entree. Top with your favorite dressing or sauce.
Snacks
- Fruit – apples, and oranges are easy to take on the go
- Cut up pineapple and melon keep well in the fridge
- Veggies and hummus
- Dried fruit, nuts, and seeds, just watch your portions
- Smoothies
Obviously, this is just a shortlist of suggestions. Take your time, start with some easy switches. Be aware that it may take your body some time to adjust as you increase your intake of beans, grains, fruits, and vegetables and hence more fiber. Be patient. If beans and cruciferous vegetables give you gas, try the supplement Beano. Forgive yourself if you fall short of your goals and start fresh the next day.
Stay tuned for my favorite recipes, meal prep ideas, kitchen shortcuts, and the appliances that simplify my life.
