Are you curious about adding more plant-based foods to your diet? Are you overwhelmed by the thought of actually taking the plunge into that lifestyle? Don’t know where to start?
Well….you’ve come to the right place! I felt all those things too and I want to help you wade through all the information to discover easy, affordable ways to add more plant-based foods to your diet.
If you’ve started looking into the idea of a plant-based diet or lifestyle, then you have probably noticed that there is a TON of information out there. It can be overwhelming!
HOW DO YOU MAKE SENSE OF IT ALL?
Let’s start at the very beginning . . . (I hear a song coming on)
START-OFF SLOWLY
• One good way to get your feet wet is to start by eating one or two plant-based meals per week. Chances are you could be eating some plant-based meals already and haven’t really given it much thought.
• “Meatless Monday” is a popular idea right now where you replace your usual meat, potatoes and veggies on Monday evening with a plant-based dinner.
• Start adding planted-based foods one at a time.
• Set small goals each week – like trying a new vegetable you’ve never had before.
• Gradually fill more of your plate with veggies and grains and less meat. Eventually, you might find your entire plate is filled with only plant-based foods! 😊
QUICK MEATLESS MEAL IDEAS
• 100% whole wheat (or gluten free) spaghetti with oil-free marinara. Add lots of chopped veggies and serve with salad and a thick slice of bread.
• Chili is a really easy meal to make plant-based. In place of hamburger, just add some canned (rinsed) beans and/or lentils. I love corn in my chili too! Serve on top of a baked potato.
• Vegetable stir-fry using your favorite vegetables (fresh or frozen), rice and tofu.
• Burritos – quick, easy and tasty! Grab a flour tortilla, spread with canned, fat-free refried beans, top with cooked rice (instant rice super easy!) and salsa. Pop into the microwave for a minute and poof, there’s dinner!
• A giant (and I mean giant!) salad with a variety of colors. Dark green lettuce, kale, cabbage, broccoli, cauliflower, zucchini, beets, carrots, cucumber, bell peppers, peas, corn, garbanzo (or other) beans, raw sunflower or pumpkin seeds. Add some oil-free salad dressing on top and dig in!
• Bowl meals are great – just add a grain, some veggies, some beans or hummus, maybe some dressing.
• Make a big pot of soup using veggie broth, frozen or fresh vegetables, beans and grains and lots of herbs and spices. Just start dumping stuff in!
• Try substituting beans or tofu for meat in some of your favorite recipes.
• Check out some of my recipe ideas. I’m adding more recipes all the time.
HELPFUL HINTS
• Buy fresh produce when it’s in season. A plant-based diet is very colorful!
• Canned beans and frozen vegetables are great when you’re in a hurry or don’t have fresh. Just choose no-salt options.
• Frozen fruit is delicious. Make sure the only ingredient is the fruit (no sugar or sweeteners).
• Keep your cupboards and refrigerator filled with plant-based foods like beans, whole grain pasta, instant and regular rice, veggies, nuts, whole grains.
• Work toward adding a green leafy vegetable to each meal during the day (yes, even breakfast!)
KEEP THIS IN MIND!
• Eat a wide variety of unprocessed foods (grains, beans, vegetables and fruits) to be sure you have a balanced diet and are getting all the nutrients you need.
• Remember, it’s possible to follow a “plant-based diet” that is mostly junk food. Try to limit less healthy plant-based choices; pasta, white rice, fruit juices, processed ‘vegan’ substitutes, fried foods (chips, fries) and sugary soft drinks.
• You will never have to measure or weigh foods whole plant-based foods. You can eat what you want and how much you want as long as you are consuming foods in their most natural form. You will be feeding your body all the vitamins and nutrients it needs.
• Don’t let yourself get overwhelmed! It’s okay to go slow and learn as you go.
Subscribe to my weekly blog to get information, recipes, helpful hints and more!
WHAT IS PLANT-BASED? List of foods that are and are not plant-based.
WHY GO PLANT-BASED? Check out some of the benefits here!
Disclaimer
The information on this website is based on knowledge gained from my extensive research of a plant-based diet. I am not a medical professional or a licensed dietitian. I love this way of eating and want to share good information. Food can be a powerful medicine; however, you should not make any drastic changes in your diet or exercise program without consulting your personal physician. Never stop taking medication without discussing it with your doctor.
