Beginning A Plant-Based Diet: A 7-Day Guide

A plant-based diet is a great way to improve your health and help the environment. Research has shown that eating more plant-based foods and fewer animal products can improve heart health, reduce the risk of cancer and diabetes, and lower carbon emissions.

Plant-based diets can include vegan, vegetarian, flexitarian, Mediterranean, and diets that simply limit meat intake. The key is to focus on whole, natural foods like fruits, vegetables, whole grains, beans, legumes, nuts, and seeds, while minimising animal products and processed foods.

If you're thinking of starting a 7-day plant-based diet, it's important to ensure you're getting the right nutrients. Here are some tips to help you get started:

- Focus on plant-based protein sources such as lentils, beans, seeds, nuts, tofu, tempeh, and soy curls.

- Include starchy vegetables like sweet potatoes, potatoes, pumpkin, and butternut squash.

- Choose healthy fats like olive oil, avocado, and unsweetened coconut.

- Get your calcium from dark leafy greens or calcium-fortified dairy alternatives.

- Consider taking a vitamin B12 supplement, as this vitamin is not as readily available in plant-based foods.

Remember, you don't have to eliminate animal products entirely. You can still include them in smaller portions or as a complement to your plant-based meals.

Understanding the basics: Know the key ingredients and variations of a plant-based diet

A plant-based diet is an umbrella term for several eating patterns that limit animal-based foods and focus on plant foods. This includes vegetarian, vegan, pescatarian, and flexitarian diets. The key difference between these diets is the extent to which animal products are included or excluded.

A vegan diet, for example, excludes all animal products, including meat, poultry, fish, dairy, eggs, and honey. On the other hand, a flexitarian diet is mostly plant-based but allows for occasional animal-based foods.

Regardless of the variation you choose, a plant-based diet emphasizes whole, minimally processed foods and prioritizes plants. This includes:

• Fruits and vegetables: Broccoli, spinach, kale, bell peppers, apples, berries, etc.
• Whole grains: Quinoa, brown rice, oats, whole wheat, farro, barley, etc.
• Legumes: Beans, lentils, chickpeas, peas, pulses, etc.
• Nuts and seeds: Almonds, cashews, macadamia nuts, sunflower seeds, pumpkin seeds, etc.
• Healthy fats: Olive oil, avocados, nuts and nut butters, unsweetened coconut, etc.

In addition, a plant-based diet may include starchy carbohydrates like sweet potatoes, potatoes, and quinoa, as well as plant-based milk alternatives such as soy, almond, or coconut milk.

When creating a balanced plant-based meal, aim to include protein, starch, fruits or vegetables, healthy fats, and calcium-rich foods. For example, a meal could consist of tofu or beans for protein, quinoa or brown rice for starch, broccoli or bell peppers for vegetables, avocado or olive oil for healthy fats, and dark leafy greens or calcium-fortified plant milk for calcium.

It is important to note that while a plant-based diet can be flexible, certain nutrients may be lacking, especially in diets that frequently include highly processed foods. For example, omega-3 fatty acids and vitamin B12 are found in lower quantities in plant foods. As such, it is recommended to include vitamin B12 supplements in your diet or sprinkle some nutritional yeast on your meals, as it is a good source of B12.

Additionally, when shopping for a plant-based diet, focus on minimally processed protein sources like beans, lentils, nuts, and whole grains, and limit heavily processed vegetarian proteins like imitation meats or vegan fast food.

Getting your nutrients: Ensure you're getting enough protein, vitamins, and minerals

A well-balanced plant-based diet provides all the macronutrients (carbohydrates, proteins, and fats) you need, as long as you eat enough calories. It is also possible to get all the essential vitamins and minerals without consuming meat or dairy.

The whole food, plant-based (WFPB) diet is associated with increased intakes of vitamins C, K, and E, plus folate. It is not necessary to rely on supplements, as studies have shown that they can increase health risks rather than prevent them.

To ensure you are getting enough nutrients, eat a wide variety of plant foods. By eating a rainbow of colours and including both cooked and raw vegetables in your diet, you will consume an abundance of nutrients.

Vitamins

There are 13 vitamins that are essential for humans. The good news is that plants provide almost all of these vitamins! The exceptions are vitamin B12 and vitamin D.

Vitamin B12 is the only nutrient not available directly from plants. It is synthesized by microorganisms found in the gastrointestinal tract of animals. It is critical for the functioning of the nervous system. A vitamin B12 supplement should be taken by those following a plant-based diet.

Vitamin D, also known as the "sunshine vitamin", is produced in the skin when exposed to ultraviolet sun radiation. It can also be found in ultraviolet-B radiated mushrooms, which produce vitamin D2.

Minerals

Unlike vitamins, minerals are inorganic elements, but they are just as important. Essential minerals are those that the body cannot make and must be consumed for survival.

• Iodine: This trace element is necessary for the production of thyroid hormones, which regulate multiple body functions. Dietary sources include sea vegetables and iodized salt.
• Calcium: This is the most abundant macromineral in the human body, with 99% stored in bones and teeth. Excellent plant-based sources of calcium include leafy green vegetables (such as kale, cabbage, and bok choy), calcium-set tofu, beans, tahini, tempeh, almonds, and sweet potatoes.
• Iron: Iron is a major component of haemoglobin, a protein in red blood cells that carries oxygen throughout the body. It is also found in myoglobin, which transports oxygen to muscle tissues. Legumes, nuts, seeds, leafy greens, and whole grains are great plant-based sources of iron.
• Zinc: This essential mineral is critical for normal growth and development, immune function, wound healing, protein synthesis, cognitive function, and other vital processes. Legumes, nuts, seeds, and whole grains are good sources of zinc in a plant-based diet.

Protein

A common concern about plant-based diets is whether they provide enough protein. However, there are various plant sources of protein, and some may be better than others.

• Seitan: A popular protein source for vegetarians and vegans, seitan closely resembles the look and texture of meat when cooked. It contains about 25 grams of protein per 3.5 ounces (100 grams).
• Tofu, tempeh, and edamame: These foods originate from soybeans, which are considered a whole source of protein. They provide 12-20 grams of protein per 3.5 ounces (100 grams) serving.
• Lentils: Lentils are a great source of protein and fibre, providing over half of your recommended daily fibre intake in a single cooked cup (198 grams). They also contain folate, manganese, iron, and antioxidants.
• Beans: Kidney, black, pinto, and most other types of beans contain high amounts of protein, with about 15 grams per cooked cup (170 grams). They are also excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium, and manganese.
• Nutritional yeast: Half an ounce (16 grams) of nutritional yeast provides 8 grams of complete plant protein and 3 grams of fibre. It is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12.
• Quinoa: Quinoa is a high-protein whole grain that provides about 8 grams of protein per cooked cup (185 grams). It is also a good source of complex carbs, fibre, iron, manganese, phosphorus, and magnesium.
• Hemp seeds: Hemp seeds contain 9 grams of protein per 3-tablespoon (30 grams) serving. They are also rich in magnesium, iron, calcium, zinc, and selenium.
• Green peas: Green peas contain nearly 9 grams of protein per cooked cup (160 grams). They also cover more than 25% of your daily fibre, thiamine, folate, manganese, and vitamins C and K needs.
• Spirulina: A 2-tablespoon (14 grams) serving of this blue-green algae provides 8 grams of complete protein, along with 22% of your daily iron requirements and 95% of your copper needs.
• Nuts, nut butter, and other seeds: One ounce (28 grams) of nuts or seeds contains 5-7 grams of protein, depending on the variety. They are also great sources of fibre, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and B vitamins.
• Ezekiel bread and other sprouted grain breads: Two slices of Ezekiel bread contain approximately 8 grams of protein. Sprouting grains and legumes increases the number of healthy nutrients they contain and makes them more bioavailable.
• Soy milk: Soy milk contains 6 grams of protein per cup (244 grams). It is also usually fortified with vitamins and minerals, including calcium, vitamin D, and vitamin B12.
• Oats and oatmeal: Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of

Meal planning: Create a weekly meal plan with a good balance of plant-based foods

Meal planning is a great way to ensure you stick to your plant-based diet. Here is a suggested weekly meal plan with a good balance of plant-based foods.

Monday

• Breakfast: Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
• Lunch: A spinach salad with chickpeas, cucumbers, tomatoes, and walnuts, served with a whole-grain roll.
• Dinner: Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice.
• Dessert: Vegan chocolate chip cookies.

Tuesday

• Breakfast: Soy-based yogurt with granola and blueberries.
• Lunch: Two slices of whole-wheat toast with avocado, eggs, and a side salad.
• Dinner: Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes.
• Dessert: Vegan apple crisp.

Wednesday

• Breakfast: Overnight oats with chia seeds and maple syrup.
• Lunch: Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette.
• Dinner: Cauliflower, pea, and tofu curry served with brown rice and a side salad.
• Dessert: Vegan cheesecake.

Thursday

• Breakfast: Two slices of whole-wheat toast with almond butter.
• Lunch: Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, served with an apple.
• Dinner: Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad.
• Dessert: Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut.

Friday

• Breakfast: Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach.
• Lunch: Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil.
• Dinner: Whole-wheat pasta with cannellini beans and peas, served with a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar.
• Dessert: Banana "ice cream" with nut butter and fresh fruit.

Saturday

• Breakfast: Smoothie with kale, avocado, banana, soy milk, and dates.
• Lunch: Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms.
• Dinner: Zucchini and black bean enchiladas served with salsa.
• Dessert: Fresh strawberries and coconut milk yogurt.

Sunday

• Breakfast: Chia seed pudding with banana slices and dried coconut flakes.
• Lunch: Greek salad with mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side.
• Dinner: Loaded sweet potato with black beans, meatless "beef" crumbles, cilantro, Greek yogurt, and spinach salad.
• Dessert: Avocado chocolate mousse.

Shopping list: Make a list of plant-based foods to buy, including fruits, vegetables, legumes, nuts, seeds, etc

A plant-based diet is a great way to boost your health and increase your consumption of fruits and vegetables. Here is a detailed shopping list to help you get started on a 7-day plant-based diet:

Fruits

Citrus fruits like oranges, lemons, limes, and grapefruit are packed with vitamin C and make a great addition to your morning routine. Berries, peaches, pears, bananas, and pineapple are also excellent choices for a sweet and nutritious snack.

Vegetables

Dark, leafy greens like spinach, kale, and collards are packed with nutrients and can be easily incorporated into salads, smoothies, or cooked dishes. Broccoli, carrots, cauliflower, and asparagus are also versatile and tasty options.

Starchy Vegetables

Starchy vegetables like sweet potatoes, potatoes, pumpkin, and butternut squash provide complex carbohydrates and can be roasted, mashed, or baked.

Whole Grains

Whole grains such as rolled oats, brown rice, quinoa, millet, and brown rice pasta will give you sustained energy and are a great base for meals.

Healthy Fats

Healthy fats are an important part of a balanced diet. Include olive oil, avocados, and unsweetened coconut in your shopping list.

Legumes

Legumes are an excellent source of plant-based protein and include chickpeas, peas, black beans, and lentils. They are versatile and can be used in salads, curries, or as a side dish.

Seeds, Nuts and Nut Butters

Seeds and nuts provide healthy fats and protein. Go for options like cashews, almonds, pepitas (pumpkin seeds), macadamia nuts, sunflower seeds, and natural nut butters like almond butter.

Plant-Based Milks

Unsweetened plant-based milks such as almond milk, coconut milk, soy milk, and cashew milk are great alternatives to dairy and can be used in cereals, coffee, or for cooking.

Herbs and Seasonings

Enhance the flavour of your meals with herbs and seasonings like rosemary, basil, coriander, turmeric, cayenne pepper, and salt.

Condiments

Condiments like nutritional yeast, hummus, liquid aminos, and lemon juice can add a boost of flavour to your dishes. Nutritional yeast is also a great source of vitamin B12, which is important for those following a plant-based diet.

Plant-Based Proteins

Include some plant-based proteins like soy curls, tempeh, and tofu in your shopping list. You can also look for plant-based protein powders with no artificial ingredients to add to your smoothies or baked goods.

Tips and tricks: Find recipes you enjoy, get a box of fresh produce delivered, and gradually ease into this new diet

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. Here are some tips and tricks to help you get started on a 7-day plant-based diet:

Find Recipes You Enjoy

The first step to sticking to a plant-based diet is to find recipes that you genuinely enjoy eating. A plant-based diet can include a variety of delicious and nutritious foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds. Experiment with different ingredients and recipes to find the ones that you look forward to eating. For example, you can try making a chocolate-banana protein smoothie, roasted veggie and tofu brown rice bowl, or quinoa-black bean salad. There are plenty of resources and meal plans available online that can provide you with ideas and inspiration for tasty plant-based meals.

Get a Box of Fresh Produce Delivered

One way to ensure you have easy access to fresh, high-quality produce is to sign up for a produce delivery service. Companies like Farm Fresh To You offer customizable boxes of organic fruits and vegetables delivered straight to your doorstep. You can choose the size and type of produce box that works for you and even add other farm products like eggs, dairy, honey, and jams. This convenient option can save you time on grocery shopping and help you maintain your plant-based diet by always having healthy options on hand.

Gradually Ease Into the Diet

Transitioning to a plant-based diet doesn't have to happen overnight. In fact, it may be more sustainable and enjoyable if you gradually ease into it. Start by incorporating one plant-based meal or day per week, such as "Meatless Monday," and slowly increase the frequency as you become more comfortable. This approach gives you time to experiment with new recipes, learn about plant-based nutrition, and make lasting lifestyle changes. Remember, it's okay to go at your own pace and make adjustments that work for you.

Plan and Prepare Your Meals

Meal planning and preparation are key to staying on track with your plant-based diet. Set aside time each week to plan your meals, create a grocery list, and stock up on healthy plant-based options. Prepare and cook larger batches of your favourite meals so that you have leftovers for busy days. This will help you stay organised and make healthier choices, rather than reaching for convenience foods or takeout.

Stay Flexible and Listen to Your Body

Remember that a plant-based diet can be flexible and tailored to your individual needs and preferences. You don't have to restrict yourself completely or follow a strict set of rules. Listen to your body and pay attention to how different foods make you feel. If you're concerned about getting enough nutrients, consider consulting a dietitian or nutritionist who can provide guidance and help you create a well-balanced plant-based meal plan.

Frequently asked questions