Thinking of trying a Plant-Based diet meal plan, but not sure where to start? This beginners guide walks you through everything you need to know to lose weight and achieve your healthy eating goals.
This post may contain affiliate links that help keep this content free. [Full Disclosure]
Forget orange, plant-based diets are the new black!
Recently I stumbled on to a few articles about the many health benefits offered by the whole food plant-based diet, and I could not drag myself away.
Nutritionists, bloggers, and gurus all appear to be on the same page when it comes to this healthy eating weight loss plan: Plant-based diets are trending, and all signs point to great health.
If youve been thinking of starting a plant-based diet, but youre not sure where to begin, grab a cup of coffee, a glass of pinot, or your favorite smoothie, and get ready to find out everything you need to know about getting started!
This beginners guide covers all the bases.
Today youll find out why everyone and their mom is talking about the plant-based diet.
Well review the benefits, how to meal plan to save some cash, what to eat and buy at the grocery store, what foods to avoid like the plague, what foods to get in your belly right now, and, finally, 30 plant-based diet recipes for breakfast, lunch, and dinner.
Whole food, plant-based diets are heart healthy, environment-friendly, type-2 diabetes-fighting lifestyle eating plans that celebrate food and nourish your body. On a plant-based diet, youll focus on eating whole or non-processed foods and plants like vegetables, fruits, whole grains, legumes, seeds, and nuts.
Psst:Its not the same as vegan. I could go on & on about this, but I dont want to confuse you, because it is VERY CONFUSING!
Youll see & hear people refer to the plant-based diet as vegan a lot. But they arent the same.
Vegans dont eat any animal products: no meat, no dairy, no eggs, no honey-because it originated from a conscious being. Sounds healthy until you think about what a vegan can eat.
Technically, a vegan can eat Oreos & French Fries all day since they did not come from or use any animal product.
Now, this isnt the case on a plant-based diet.
A plant-based diet is similar to vegan in that they both avoid animal products, but a plant-based diet takes it a step further and excludes all processed foods and fast foods-even the ones that are technically considered vegan.
So no Oreos & Fries for you.
Why is any of this important? You need to know about the differences in these diets because when you are searching for cookbooks or recipes, this 411 will put you ahead of the game. And, you need to know what you can & cannot eat! (More on that later)
Plant-based diets that are full of whole grains, legumes, and seeds support gut health by increasing the healthy bacteria in our GI tract.
Both The American Diabetes Association and The American Academy of Dietetics recommend the plant-based diet for patients with diabetes.
Heart disease is the #1 cause of death in women (& men) in the United States. Plant-based diets reduce your risk of heart disease by lowering blood pressure, improving cholesterol, and helping with weight loss.
Recent research shows us plant-based diets may help with slowing the progression of some cancers due to the antioxidant content of whole plant foods like fruits and vegetables.
With no calories or macros to count or portions to measure, many find plant-based diets easier to manage compared to other weight loss programs.
Another contributing factor to weight loss on a plant-based diet is the fiber-rich fruits and vegetables which keep you feeling full and less hungry causing you to eat less.
Last but not least, the elimination of processed foods and sugar also help lead to a lower number on the scale.
Ask any nutrition expert what the number 1 tip is to lose weight, and he or she will tell you to meal plan! Meal planning is the best way to stick to every diet no matter what type it is! Here are a few of the many benefits of meal planning on a plant-based diet.
Save Time & Money: Having a plan will eliminate last minute drive through dinners and meals and the dreaded Whats for dinner conversation! Those last minute runs to the store are costing you more than you think! Planning means choosing plant-based recipes with fruits & veggies that are in season & less expensive.
Helps You Make Good Choices: Keeping the fridge & pantry stocked with healthy fruits and veggies will eliminate those midnight madness snacks. You know, when you raid your kids Halloween candy stash or opt to drive through Taco Bell because, hey, were busy people!
Makes Grocery Shopping Easy: When youve got a recipe line-up, you can whip in and out of the store like a boss because youve got a plan! You make ONE trip to the store for everything. No more last minute trips!
Unless you want to get burned out or meal prep is your passion. In that case, go for it! Otherwise, set a timer for two hours & when it dings you are DONE! Thats enough time to prep veggies, legumes, cook grains, and pick out recipes if needed. Enjoy your weekend! Dont do too much at once. Youll be amazed at what you can accomplish in two focused hours!
Cook up a big batch of whole grains like brown rice, quinoa, or barley to go with your weekly meals on Saturday or Sunday.
Soak & cook chickpeas and beans on your preferred meal prep day. Then portion them out for salads, buddha bowls, and chilis. This process will not take up your entire day, but it will save you tons of time later in the week!
Set aside 45 minutes or so and select your recipes for the week. Save them on your phone by taking a screenshot or save them on a Pinterest board or go old-school and print them out! Just keep them someplace safe! This guide gives you 30 days of recipes for breakfast, lunch, and dinner, so you have time to develop a system that works for you going forward!
Shop the sales in the Sunday newspaper. (Yes, this is still a thing!) Select your weekly recipes according to what you can buy for less!
Check to see what grocery stores in your area double coupons. You can save a TON this way & no; you dont have to be an extreme coupon to do it!
Save big online shopping by using apps like Ebates & ibotta. (These are my favorite shopping apps because they allow me to earn cash back rebates at stores like Target, Wal-Mart, CVS, Sams, & Whole Foods.)
Check out Thrive Market!
They are on a mission to make the best healthy foods & products affordable & accessible to everyone Their prices are up to 50% off everyday. Seriously, you need to get in on this online shopping action if you havent already.
Find recipes you can double or you know will allow for leftovers you can eat for lunch. You know, Monday nights chili turns into Tuesdays Taco type of thing! Ive included several multi-purpose plant-based recipes below in case youre interested. See chili, soups, and [vegan] burgers.
Start with simple recipes and build your way up. Its easy to get overwhelmed with a gorgeous Pinterest 15-step recipe and wear yourself out. Start with easy recipes!
Ok. So, you need a little more to go on than just no processed foods and eat healthy grains & go shop at Thrive before you make your list to stock your pantry for the first time, right?
Heres a fantastic plant-based starter list of the most nutrient dense vegetables, fruits, grains, legumes, nuts, and seeds.
Remember-you dont have to buy all of these!
To keep costs down, buy fruits and veggies that are in season and buy in bulk when you can! Ready to do this? Thought so:)
Refined Grains: White Rice, White Pasta, White BreadProcessed Food: Candy, Cake, Pastries, ChipsFast FoodMeatFishPorkPoultrySeafoodDairyEggs
Wondering where on earth youll get your protein? (FYI: The recommended amount is 46 grams per day:)
The key is selecting the right plant-based foods so you can make sure you get the proper amount. Here are a few of the best sources of plant-based protein.
A couple of these may be new to you (Natto???), so I included a very brief description to the side:)
Ready to find out if the whole food, plant-based lifestyle is right for you? Here are some of the most delicious, protein-filled plant-based recipes for beginners for breakfast, lunch, and dinner!
We covered a lot of ground today, so lets take a moment to recap the highlights.
A Plant-Based Diet Meal Plan offers tons of health benefits from reducing your risk of heart disease to diabetes management to gut health and weight reduction.
Focus on crowding-out the foods you need to avoid on a plant-based diet with healthy, whole foods.
Meal planning and preparing your meals in advance will make transitioning and sticking to a plant-based diet easier to sustain long term.
Buying vegetables and fruits when they are in-season and shopping sales online, in local newspapers, store fliers, and at Thrive Market will allow you to eat a healthy, plant-based diet on any budget.
Remember, small steps towards healthy eating habits add up to big rewards in the long run!
Do you have enough information to decide if a plant-based diet is right for you?
Or are you still on the fence?
Either way, please let me know by leaving a comment below!
If you enjoyed this post, Id be very grateful if youd help it spread by emailing it to a friend, or sharing it on Pinterest, Twitter or Facebook.
Integrative Nutrition Health Coach
Heather Burnett is that mom who wont do her kids homework, that friend you call at midnight, and that wife who doesnt feel guilty when her husband cooks. Shes a health coach who knows how it feels to lose 100 pounds, which inspires her 100% B.S. free approach to wellness. When shes not helping women become badasses, Heather enjoys reading and adding to her massive collection of yoga pants.
Read more from the original source:
Plant Based Diet Meal Plan For Beginners: 90 Plant Based ...
