Milly Gaines
Making the switch to a plant-based diet can seem daunting, but it doesn't have to be. There are several ways to ease into a plant-based diet, and it's important to remember that everyone's journey will look different. Here are some tips to help you get started:
- Start with one plant-based meal a day. This doesn't have to be the same meal every time; switch it up and experiment with different plant-based meals to find what works for you.
- Adopt the Meatless Monday habit. Join the global campaign to reduce meat consumption by skipping meat on Mondays. This is a great way to expand your meal variety and try new things.
- Find replacements for the foods you already love. For example, swap out the meat in your favourite meal with a plant-based alternative. There are many plant-based meat alternatives that are similar in texture and taste to their animal-based counterparts.
- Don't stress about getting enough protein. There's a misconception that meat is the only good source of protein, but beans, nuts, wheat, chia seeds, and other plant-based products are also excellent sources of protein.
- Take it one step at a time. Trying to cut out meat and dairy all at once can be challenging. Focus first on swapping out meat, and once you're comfortable with that, you can start to cut down on dairy.
- Don't be too hard on yourself. Remember that you're making this change for yourself, so don't worry if you have a cheat meal or slip-up. Just get back on track with your plant-based diet afterward.
- Stock up on frozen, ready-to-eat plant-based options to combat spontaneous hunger. That way, you'll be less likely to reach for your old diet when hunger strikes.
- Plan and prepare. Stock up on healthy plant-based foods like vegetables, fruits, whole grains, and legumes. Plan your meals in advance, and precook what you can to make it easier to stick to your plant-based diet during the week.
- Educate yourself. Learn about the health benefits of a plant-based diet and explore plant-based recipes to get inspired. The more you know, the easier it will be to stay motivated and on track.
| Characteristics | Values |
|---|---|
| Start with one plant-based meal a day | Start with one plant-based meal per day. It doesn't have to be the same meal every time. |
| Adopt the Meatless Monday habit | Meatless Monday is a global campaign where people try to reduce their meat consumption by not eating any meat on a Monday. |
| Find replacements for the foods you already love | Swap out your favourite meal's meat with a plant-based alternative. |
| Stop worrying about protein | There is plenty of protein in plants and plant-based products. Good plant protein sources include beans, nuts, wheat, and chia seeds. |
| Start with meat substitutes and then dairy | Trying to drop meat and dairy at the same time can be difficult. Focus first on swapping out the meat, and then once you've got a handle on that, you can drop dairy. |
| Don't stress if you mess up | Remember that you're switching to a plant-based diet for yourself. If you have some meat or dairy, it's okay to go back to your plant-based diet afterward. |
| Stock up on frozen ready-to-eat foods to combat spontaneous hunger | Stock up on plant-based alternatives that are ready to eat to prepare for spontaneous hunger. |
| Start with one plant-based meal or one day | Go meatless one day a week. |
| Make breakfast more about whole grains | Make breakfast more about whole grains, like whole-grain toast or oatmeal, than animal products, like eggs, milk, and bacon. |
| Eat plant-based until dinner | Eat plant-based until dinner. |
| Add greens to your daily meals | Add greens like spinach or kale to your daily meals. |
| Swap out meat in a recipe for a plant-based option | Swap out meat in a recipe for a plant-based option like black beans or tofu. |
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 ease into a plant-based diet. This approach allows you to experiment with different plant-based meals and find what works for you. You can switch it up every day, trying out various plant-based options for breakfast, lunch, or dinner.
- Breakfast: Start your day with a plant-based breakfast. For example, you could have oatmeal with walnuts, cinnamon, and fruit, or a smoothie bowl with frozen fruits and plant-based milk.
- Lunch: If you usually have a heavy lunch, try swapping it out for a plant-based option. A salad with quinoa, roasted vegetables, and beans is a tasty and filling option.
- Dinner: Opt for a vegetarian dinner once or twice a week. Build your meals around beans, whole grains, and vegetables. For example, you could make a vegetable stir-fry with tofu and brown rice, or a bean burrito bowl with salsa and avocado.
- Snacks: Include plant-based snacks in your daily routine. Hummus with vegetable sticks, fruit with nut butter, or a handful of nuts and seeds are nutritious and satisfying options.
- Meal planning: Plan your plant-based meals in advance to make your transition easier. This way, you can ensure you have the necessary ingredients and reduce the temptation to order takeout.
- Variety: Try different plant-based foods to find what you enjoy. Experiment with various grains like quinoa, buckwheat, and amaranth, and legumes like chickpeas, lentils, and black beans.
Remember, you don't have to be perfect, and it's okay to make mistakes. Focus on adding more plant-based meals to your diet, and you'll gradually find it easier to adopt a plant-based lifestyle.
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Adopt the Meatless Monday habit
Meatless Monday is a flexible weekly practice that can help you ease into a plant-based diet. The basic rule is to avoid meat for one day a week. This simple step can help you become more familiar with plant-based foods and kick-start a healthy eating habit.
Stock Up on Plant-Based Foods
Fill your kitchen with plant-based staples such as vegetables, fruits, whole grains, legumes, nuts, and seeds. Having these foods on hand will make it easier to prepare meals and snacks for Meatless Monday.
Plan Your Meals
Planning your meals in advance will make sticking to your Meatless Monday goal easier. Prepare some ingredients ahead of time, such as legumes, roasted vegetables, and whole grains. You can also make some vegan sauces or dressings that can be used in multiple dishes.
Get Creative with Recipes
Experiment with plant-based recipes to make your Meatless Monday enjoyable and delicious. Try meat alternatives like tofu, tempeh, or plant-based burgers. Explore global cuisines that emphasize plant-based dishes, such as Indian, Thai, Mediterranean, Chinese, or Japanese.
Focus on Whole Foods
Emphasize whole, unprocessed, or minimally processed foods on your Meatless Monday. Choose natural ingredients and avoid highly processed imitation meats and cheeses. Opt for whole grains, fruits, vegetables, legumes, nuts, and seeds.
Make Delicious Swaps
Enhance the flavour of your meals with healthy swaps. For example, use avocado instead of cheese, roast or bake your vegetables, and be generous with condiments like pesto, salsa, hummus, or tapenade.
Stay Inspired
Stay motivated by following plant-based accounts on social media, such as @MeatlessMonday. You can also sign up for a newsletter or download apps specifically for meatless eating, such as Happy Cow, Fork Over Knives, Vanilla Bean, and Food Monster.
Remember, Meatless Monday is about exploring plant-based options and discovering new flavours and recipes. It's a great way to gradually transition to a plant-based diet while improving your health and reducing your environmental impact.
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Find replacements for the foods you already love
Finding replacements for the foods you love can be challenging, but it's a great way to ease into a plant-based diet. Here are some tips to help you make the transition:
Dairy Alternatives
A good place to start is by swapping out dairy products for plant-based alternatives. For example, instead of cow's milk, try plant-based milk like oat, almond, or soy milk. These alternatives are usually fortified with calcium and other vitamins, so you don't miss out on any essential nutrients.
You can also replace dairy yogurt with yogurt made from organic soy or coconut. If you're a cheese lover, try using nutritional yeast and cashews to make creamy sauces for your pasta or as a ricotta substitute. There are also store-bought vegan cheese alternatives, but these are best used sparingly as they tend to be highly processed.
Meat Alternatives
When it comes to meat, there are several plant-based options to choose from. Tofu and tempeh are excellent sources of protein and can be used in a variety of dishes. For example, you can cube extra-firm tofu for a stir-fry or marinate and slice tempeh for sandwiches or wraps.
Beans, lentils, and pulses are also great meat alternatives and can help you feel fuller for longer. Try swapping out the ground beef in your tacos for sautéed tempeh or black beans. You can also replace meat in recipes with plant-based options like tofu, seitan, or jackfruit, which has a similar texture to shredded meat.
Egg Alternatives
Eggs are a bit trickier to replace, but there are some options available. For baking, you can use a flax egg, which is made by mixing flax seeds with water. For scrambled eggs, tofu scramble is a popular alternative and can be seasoned to your liking.
Processed Foods
If you're a fan of processed foods, there are plant-based options available, but it's important to read the labels. Many vegan meats, cheeses, and other processed foods can be highly processed and high in sodium. Try to opt for whole food, plant-based alternatives as much as possible, and only use these processed options occasionally.
Cooking at Home
Transitioning to a plant-based diet is also a great opportunity to cook more at home. Fast food and restaurant meals often contain high levels of salt, oils, and added sugars. By cooking at home, you have more control over the ingredients and can experiment with new recipes and flavors.
Finding New Favorites
Finally, don't be afraid to explore new foods and recipes. There are countless plant-based options to choose from, and you may discover new favorites along the way. Try experimenting with different grains like quinoa, farro, or buckwheat. Explore new legumes like chickpeas, lentils, or black beans. The key is to be adventurous and open-minded as you make the transition to a plant-based diet.
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Don't stress about getting enough protein
Protein is essential for the body as it helps to create enzymes that are vital for hormones, immune system cells, and antibodies. It is also required for growth and to build and maintain muscle and other body tissues.
You can get enough protein in your diet whether it is entirely plant-based or if you include moderate portions of poultry, fish, eggs, and dairy products. The Recommended Dietary Allowance (RDA) for protein varies by age. For adults, the RDA is 0.8 grams/kg of body weight (about 0.36 grams of protein per pound of body weight). That means that for an adult who weighs 130 pounds, the RDA is 47 grams of protein per day, and for someone who weighs 170 pounds, the RDA is 62 grams per day.
There are plenty of plant-based foods that are rich in protein, including:
- Soy foods such as tofu and edamame
- Legumes, including beans of any kind, plus lentils, pulses, etc.
- Whole grains like quinoa, bulgur, brown rice, millet, amaranth, and oats
- Nuts
- Seeds, including pumpkin, hemp, and nutritional yeast
You can also create complete proteins by eating a variety of grains, legumes, nuts, seeds, and vegetables. For example, grains are slightly low in the amino acid lysine, but dry beans and lentils are high in lysine. If you eat a variety of plant foods, there's no need to worry about getting all the required amino acids.
If you are an athlete, you may require more protein to support muscle growth and repair. However, this does not necessarily mean you need to consume animal protein or protein supplements. Whole plant foods such as beans, lentils, nuts, and seeds provide ample protein without any cholesterol.
When transitioning to a plant-based diet, it is normal to worry about getting enough of certain nutrients, like protein. However, as long as you are consuming enough calories, it is easy to get enough protein on a plant-based diet.
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Stock up on frozen ready-to-eat foods to combat spontaneous hunger
Spontaneous hunger can be a challenge when transitioning to a plant-based diet, but stocking up on frozen ready-to-eat foods can be a convenient solution. Here are some tips to help you combat spontaneous hunger with frozen meals:
Explore Various Frozen Meal Options
There are numerous plant-based frozen meal options available in the market today. These include services like Purple Carrot, which offers freshly prepared meals, and Veestro, which provides fully prepared vegan meals that only need to be heated. You can also opt for meal kits from services like Daily Harvest, which delivers frozen vegan smoothies, flatbreads, snacks, soups, grain bowls, and more.
Choose Nutritious and Delicious Options
When stocking up on frozen meals, opt for those that are not only convenient but also nutritious and delicious. Look for meals with minimal processing and whole foods like vegetables, fruits, whole grains, nuts, and seeds. Check the ingredient lists and nutrition labels to ensure the meals align with your dietary needs and preferences.
Stock Up on a Variety of Meals
To ensure you don't get bored with your frozen meal options, stock your freezer with a variety of meals. This can include different types of cuisines, such as Italian, Indian, Thai, or Mexican, ensuring you have a diverse range of flavors and ingredients.
Consider Your Budget
Frozen meal options can vary in price, so consider your budget when stocking up. Some services, like Daily Harvest, offer family-style meals that are more affordable per serving. Others, like Veestro, offer a wide range of meal options at different price points. Compare prices and choose the options that fit within your budget.
Don't Forget About Pantry Staples
In addition to frozen meals, remember to stock your pantry with plant-based staples. This can include items like whole grains (brown rice, quinoa, etc.), legumes (chickpeas, lentils, black beans, etc.), nuts, seeds, and plant-based milk. Having these staples on hand will make it easier to prepare quick meals and ensure you have a well-rounded diet.
Plan Your Meals
Meal planning can be beneficial when incorporating frozen meals into your plant-based diet. Choose a day to plan your meals for the week and then stock your freezer accordingly. This will help ensure you have a variety of options and don't get bored with the same meals. It also allows you to be mindful of your nutritional needs and budget.
In conclusion, stocking up on frozen ready-to-eat meals can be a convenient and tasty way to combat spontaneous hunger while transitioning to or maintaining a plant-based diet. With a variety of options available, you can explore different cuisines and find meals that fit your nutritional needs and budget. Remember also to stock your pantry with plant-based staples and plan your meals to make the most of your frozen options!
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Frequently asked questions
Start by having one plant-based meal a day. You can experiment with different meals to find what works for you. You can also try adopting the Meatless Monday habit, where you don't eat meat on Mondays. This will help you expand your meal variety and try new things.
Fruits, vegetables, tubers, whole grains, and legumes are all great options for a plant-based diet. You can also eat nuts, seeds, avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milks in moderation.
You can try making a smoothie with fruit, greens powder, cinnamon, and chia seeds. You can also make a rice bowl with baked tofu, cashews, and soy sauce, or a pasta dish with olive oil, garlic powder, frozen veggies, and plant-based meat.
