Milly Gaines
A plant-based diet is one that focuses on eating foods derived from plants, such as fruits, vegetables, whole grains, nuts, and seeds. It doesn't necessarily mean giving up meat or animal products entirely but involves concentrating more on plant-based foods.
There are many benefits to a plant-based diet, including improved heart health, better weight management, and a reduced risk of chronic diseases. It can also be more environmentally sustainable and beneficial for weight loss.
Transitioning to a plant-based diet can be challenging, but there are some steps you can take to make it easier. Start by reducing your meat consumption and gradually eliminating it from your diet. Include more plant-based proteins like beans, tofu, and tempeh in your meals. Plan your meals and stock up on plant-based staples like whole grains, frozen fruits and vegetables, and plant-based milk.
Remember that you don't have to be perfect, and it's okay to take things at your own pace.
| Characteristics | Values |
|---|---|
| Meal frequency | Start with one plant-based meal a day |
| Meal type | Breakfast: oatmeal with berries and nuts, tofu scramble with sliced avocado, overnight oats, tofu scramble with sliced avocado, oatmeal with berries and nuts, oatmeal with almond milk |
| Lunch: vegetarian rice bowl, tofu and vegetable salad, mushroom pizza on flatbread, creamy carrot and cauliflower soup, taco salad, vegan power bowl, leftover spaghetti squash bake, healthy veg fried rice | |
| Dinner: sheet pan tofu with vegetables, veggie burger with roasted broccoli, plant-based tacos, vegetable lasagna, pesto parmesan spaghetti squash bake, lentil burger with a side salad, cauliflower "steak" with white bean dip and roasted sweet potato fries, whole-wheat pasta with mushrooms and roasted tomatoes, avocado and tofu toast, vegan mushroom enchiladas | |
| Snacks: apple and peanut butter, hummus with pita chips and sliced vegetables, roasted chickpeas, chocolate almond butter protein balls, Greek yogurt parfait crunch with sweet grapes, carrots and celery sticks with hummus, dairy-free yoghurt with berries and granola, handful of almonds and a cup of grapes | |
| Diet type | Vegan, vegetarian, flexitarian |
| Food to eat | Fruits, vegetables, whole grains, nuts, seeds, legumes, beans, plant-based milk, plant-based protein, oils |
| Food to avoid | Meat, poultry, animal products, dairy, eggs, refined grains, sweets, sweetened beverages |
| Supplements | B12, D3, omega-3 fatty acids, iodine, iron, vitamin K2 |
| Other tips | Clean out your kitchen, plan your meals, go grocery shopping, avoid ultra-processed meat substitutes, focus on high-quality plant proteins, unsaturated fats |
What You'll Learn
Start with one plant-based meal a day
Starting with one plant-based meal a day is a great way to transition to a plant-based diet. This approach allows you to gradually adjust to the new diet and makes the process feel less overwhelming. Here are some tips to help you incorporate more plant-based meals into your daily routine:
Start with Breakfast
Breakfast is a great meal to start with as it sets the tone for the day. Try swapping out your usual breakfast with a plant-based option like oatmeal with berries and nuts, a tofu scramble with avocado, or a healthy breakfast smoothie. You can also experiment with plant-based alternatives like using plant-based milk in your coffee or tea, or trying vegan butter on your toast.
Meatless Mondays
Adopting the Meatless Monday habit is a great way to ease into a plant-based diet. By going meatless one day a week, you can make a positive impact on your health and the environment. This approach also helps you build momentum for the rest of the week.
Choose One Meal Per Day
If starting with breakfast seems daunting, you can choose any meal of the day to make plant-based. Lunch and dinner are also great options, and you can find countless recipes for plant-based lunches and dinners that are both delicious and nutritious. For example, a vegetable stir-fry with tofu or a veggie burger with a side salad are tasty and satisfying options.
Plan Your Meals
Meal planning is crucial when transitioning to a plant-based diet. Take some time each week to plan out your meals and create a shopping list. This will ensure that you always have the necessary ingredients on hand and make it easier to stick to your plant-based goals. There are also many plant-based meal delivery services that can help take the guesswork out of meal planning.
Experiment with Recipes
One of the best parts of adopting a plant-based diet is the opportunity to experiment with new ingredients and recipes. Explore different plant-based proteins like tofu, tempeh, beans, and lentils, and don't be afraid to step out of your comfort zone. You may be surprised by how delicious and satisfying plant-based meals can be.
Remember, transitioning to a plant-based diet is a journey, and it's okay to start small. By starting with one plant-based meal a day, you'll be able to gradually increase your intake of plant-based foods and develop a healthier and more sustainable diet.
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Cut out dairy first
Dairy is one of the first things you should cut out when transitioning to a plant-based diet. It can be challenging, but it's a crucial step towards embracing a plant-based lifestyle. Here are some tips to help you cut out dairy:
Understand the Benefits of Cutting Out Dairy
Knowing the benefits of your actions can be a great motivator. Cutting out dairy can bring numerous health and environmental advantages. Dairy is a common cause of gastrointestinal issues, and eliminating it can alleviate constipation, diarrhoea, abdominal pain, and even eczema. Additionally, around 60% of the world's population is lactose intolerant. By removing dairy, you'll also reduce your risk of heart disease, diabetes, and certain cancers.
Find Dairy Alternatives
The good news is that there are plenty of dairy-free alternatives available today. You can easily replace cow's milk with plant-based options like soy, almond, or oat milk. For yogurt, try making your own cashew or almond yogurt, or opt for store-bought alternatives. While cheese can be tricky due to its melting properties, there are vegan cheese options available, and you'll eventually adjust to a life without it. You can also use ingredients like soft tofu, cashews, and coconut milk to create your own cheese sauces and creamy alternatives.
Be Mindful of Hidden Dairy
Dairy can be sneaky and find its way into your meals in unexpected places. Be vigilant and read labels carefully. Dairy can be present in baked goods, sauces, and even some plant-based products. Common dairy ingredients to look out for include milk, butter, cheese, cream, and whey.
Experiment with New Recipes
Explore new recipes that are naturally dairy-free and embrace the adventure of trying new flavours and cuisines. Diversify your diet with an array of beautiful, colourful, and versatile plant-based foods. Experiment with different types of vegetables, legumes, whole grains, fruits, seeds, nuts, and mushrooms. Try making your own veggie burgers, roasted chickpea snacks, tofu scrambles, or cauliflower steaks.
Be Patient and Persistent
Transitioning away from dairy may take time, and that's okay. Be patient with yourself and stay persistent. If you slip up, don't be too hard on yourself. Remember, every step towards a plant-based diet is a step towards improving your health and the planet's health.
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Follow the Daily Dozen
Dr. Michael Greger's Daily Dozen is a checklist of 12 things to incorporate into your daily routine to enjoy optimal health. It is not a meal plan or diet but is meant to be used as a checklist to inspire you to include some of the healthiest foods in your everyday routine. The checklist includes:
- Beans, Tofu, or Tempeh (1.5 cups cooked)
- Berries (1/2 cup fresh or frozen)
- Other Fruits (3 medium fruits or three cups chopped)
- Cruciferous Veggies (1/2 cup)
- Other Veggies (1 cup non-leafy veggies)
- Ground Flaxseeds (1 tablespoon)
- Nuts & Seeds (1/4 cup)
- Whole Grains (3 servings)
- Spices & Herbs (1/4 Teaspoon Turmeric)
- Beverages (5 12oz glasses)
- Exercise (40 minutes)
You can download The Daily Dozen App to see the full list and get a virtual checklist that you can use every day.
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Adopt the Meatless Monday habit
Meatless Monday is a global movement encouraging people to avoid eating meat on Mondays for their health and the health of the planet. The idea is simple: reduce meat consumption by 15%. As the movement is about to complete two decades, this has become a weekly habit for people around the world. Many schools, universities, restaurants, and organizations are going meatless on Mondays.
Going meatless on Mondays can bring many benefits to your health and the environment. Research indicates that reducing meat consumption lowers the risk of numerous diseases, including certain types of cancer, heart disease, Type 2 diabetes, and high blood pressure.
The livestock sector contributes heavily to greenhouse gas emissions and consumes more resources than most plant-based foods. Lowering meat consumption can have a positive impact on carbon footprints. According to data, people are more open to adopting healthy behaviours at the start of the week. Monday, being the first day of the week, allows for resetting the tone for the rest of the week and helps people get back on track after the weekend. Studies also indicate that people who start a healthy habit at the beginning of the week are more likely to stick to it.
How to Adopt the Meatless Monday Habit
- Meal planning: Plan your meals in advance to ensure you always have something plant-based available to prepare.
- Grocery shopping: Stock up on plant-based staples such as fruits, vegetables, whole grains, plant-based protein, oils, and plant-based milk.
- Cooking at home: Try a time-saving mini meal prep by cooking a little extra each time you're in the kitchen. For example, if you're roasting vegetables, make enough for tomorrow's meal too.
- Meat alternatives: If you're craving meat, try meat alternatives such as jackfruit, sweet potato, or plant-based meat substitutes.
- Join a community: Don't go at it alone! There are plenty of resources and communities to support you in your transition to a plant-based diet.
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Visit a farmed animal sanctuary
Visiting a farmed animal sanctuary is a great way to strengthen your commitment to a plant-based diet. It can be a powerful and moving experience that helps you connect with the animals and understand their personalities, much like you would with a cat or a dog. This can make you less likely to want to eat them.
Farm animal sanctuaries were created to save animals from the violence and harmful conditions of factory farms. They provide a "forever home" for the animals, keeping them safe for the rest of their lives. Many sanctuaries are open to the public for visits and advocate for animal rights and veganism.
One such sanctuary is Farm Sanctuary, with locations in New York and California. They welcome 10,000 visitors per year and house over 900 animals, including pigs, cows, chickens, turkeys, and other farm animals. A research study found that their tours led to significant changes in people's intentions to reduce their consumption of animal products. People were more likely to report wanting to cut down on meat and animal products after the tour than before it.
During a sanctuary tour, you will likely learn about the cruel treatment of animals on factory farms. This can be shocking and upsetting, but it is crucial information. However, seeing the animals happy and peaceful in their sanctuary home can be a rejuvenating experience.
Interacting directly with the animals is often the most memorable and exciting part of a sanctuary visit. It can help you make a connection between the items in a grocery store and the living, feeling animals used to produce them. You may be surprised by the intelligence and curiosity of the animals and how they enjoy socialising with people.
A sanctuary visit can be a positive and incremental step towards a plant-based diet. It can guide and motivate you to make changes in a gentle and considerate way. You will learn about factory farming and the benefits of a plant-based lifestyle without feeling judged or pressured.
So, if you are thinking of transitioning to a plant-based diet, consider visiting a farmed animal sanctuary. It will be a meaningful experience that strengthens your commitment to helping animals and inspires you to make dietary changes.
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Frequently asked questions
A plant-based diet is one that focuses on getting most of your nutrition from plants. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, and beans. A plant-based diet does not necessarily mean you have to be vegetarian or vegan, as you can still occasionally consume meat, poultry, dairy, and seafood if desired.
A plant-based diet has numerous health benefits, including lower risks of chronic diseases such as heart disease, diabetes, cancer, and high blood pressure. It can also help with weight management and provide more energy. Additionally, a plant-based diet is better for the environment, reducing your carbon footprint and preserving natural resources.
Start by incorporating one plant-based meal per day and gradually increase the number of plant-based meals over time. Find plant-based alternatives for the foods you already love, such as meat substitutes or dairy-free options. You can also adopt the Meatless Monday habit, where you go meatless every Monday.
Good plant protein sources include beans, nuts, seeds, quinoa, soy milk, spinach, tempeh, and tofu.
One potential negative is the need for supplementation. Depending on your specific diet, you may need to supplement with vitamins B12, D, and zinc, as well as omega-3 fatty acids. Additionally, some people may find it challenging to give up meat and dairy completely, so it's important to find plant-based alternatives that you enjoy.
