Plant-Based Diet: Getting Started With A Meal Plan

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It involves eating mostly plants and plant-based products, while minimising animal products and processed foods.

The key ingredients of a plant-based diet are minimally processed vegetables, fruits, grains, nuts, seeds, herbs and spices. This diet can be tailored to your specific dietary needs and preferences, and you can choose to include small amounts of eggs, poultry, seafood, meat, or dairy.

There are several benefits to a plant-based diet, including improved heart health, reduced risk of Type 2 diabetes, and lower environmental impact. It can also be an effective tool for weight management, as plant-based foods tend to be lower in calories and higher in fibre, which helps you feel full and supports a healthy gut microbiome.

To get started with a plant-based diet, try filling half your plate with non-starchy vegetables and fresh fruits, and the rest with lean proteins, complex carbohydrates, and healthy fats. You can still eat cheese, red meat, and sweets, but it's best to limit these and choose high-quality options.

Some plant-based meal ideas include tofu scramble with spinach, a large salad with quinoa and beans, sweet potato and black bean tacos, and zucchini noodles with chickpeas and shrimp.

Remember, it's important to consult a healthcare professional or registered dietitian if you have any underlying health conditions or concerns about nutritional deficiencies before making any significant dietary changes.

Understanding the key ingredients

However, there are some non-negotiable inclusions and exclusions. A plant-based diet will always include minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. It will also usually exclude refined foods, like added sugars, white flour, and processed oils.

From there, the variations begin. A vegan diet, for example, only includes plant foods and nothing that comes from an animal. A vegetarian diet includes plant foods, as well as dairy, eggs, or both. A flexitarian diet is mostly vegetarian, with the occasional addition of meat or fish.

The Mediterranean diet or DASH diet also falls under the plant-based umbrella, as they limit red meat and allow for some white meat, fish, dairy, and eggs.

The whole-food, plant-based diet (WFPB) is another variation. This diet is based on the following principles:

• Whole foods: Natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
• Plant-based: Food that comes from plants and is free of animal ingredients such as meat, milk, eggs, or honey.

The WFPB diet has some overlap with a vegan diet but differs in that it avoids highly processed imitation meats and cheeses.

When it comes to the key ingredients of a plant-based diet, it is also important to understand the health benefits. Research shows that a plant-based diet can be a good diet for weight loss and disease prevention. It is also good for the planet, given that farming animals for food is known to be a big contributor to greenhouse gas emissions.

How to get enough protein

Protein is an essential part of a healthy diet, and it can be easy to worry about whether you are getting enough when switching to a plant-based diet. However, it is entirely possible to get all the protein you need from plant-based sources.

The Recommended Dietary Allowance (RDA) for protein varies by age. For adults, the RDA is 0.8 grams per kg of body weight, or about 0.36 grams of protein per pound. For example, an adult weighing 130 pounds will need 47 grams of protein per day, while someone weighing 170 pounds will need 62 grams.

Athletes or very active people may need more protein, with a recommended intake of 1.4-2.0 grams of protein per kg of body weight. Older adults may also benefit from a higher protein intake of 1.0-1.2 grams of protein per kg of body weight to maintain muscle and bone health.

Plant-Based Protein Sources

There are plenty of plant-based foods that contain high amounts of protein. For example, one cup of cooked lentils contains 18 grams of protein, while one cup of cooked beans contains about 15 grams. Nuts are another great source of protein and healthy fats, with a handful of raw nuts making a perfect snack. Nut butters are also a tasty addition to smoothies, apple slices, and toast.

Whole grains like brown rice, oats, quinoa, and amaranth also contain protein. Quinoa is a particularly good choice, providing about 8 grams of protein per cup. Ancient grains like millet, amaranth, kamut, and teff are also worth adding to your diet.

Soy products like tofu and edamame are complete proteins, meaning they contain all nine essential amino acids, and are another excellent source of plant-based protein.

Complementary Protein Pairings

You can also combine different plant-based protein sources to create complementary pairings that provide all the essential amino acids. For example, pairing legumes with whole grains, nuts, or seeds will create a complete protein. Some examples of complementary pairings include:

• Beans and rice
• Almond butter and oatmeal
• Hummus and whole wheat bread
• Soy milk with whole grain cereal

Tips for Getting Enough Protein

• Plan your meals in advance to ensure you are getting enough protein.
• Include more soy-based products or vegan meat alternatives in your meals.
• Try to combine multiple protein sources at each meal and snack.
• Use plant-based protein powders, protein bars, and other supplements.
• Add nutritional yeast, hemp or pumpkin seeds, and protein-enriched non-dairy milk and yoghurt to meals and snacks.

The health benefits

Weight Management

Research shows that people who follow a plant-based diet tend to have a lower body fat percentage and a smaller waist circumference. Whole plant-based foods are low in calories, meaning you can eat a high volume of food without exceeding your calorie needs. This makes it easy to lose weight and keep it off without counting calories.

Disease Prevention

Plant-based diets can prevent, halt, and in some cases, reverse chronic diseases. The scientific evidence is especially overwhelming when it comes to heart disease and diabetes, but research has also linked plant-based diets to improved liver function, healthier kidneys, and lower rates of arthritis.

Cancer Prevention

A plant-based diet can reduce your risk of cancer. Plants have essential nutrients that you cannot get from other foods, and these vitamins, minerals, and antioxidants help keep your cells healthy and your body in balance so that your immune system can function at its best. Plant-based diets are also high in fibre, which is present in all unprocessed plant foods and is great for good bowel management.

Environmental Impact

A plant-based diet places much less stress on the environment. Raising animals for food is an incredibly inefficient use of resources, and vegan and plant-based, whole-food diets are associated with fewer climate-altering greenhouse gas emissions.

How to transition to a plant-based diet

Understand the Basics

The core principle of a plant-based diet is to consume mostly plants and minimise animal products and processed foods. This typically includes vegetables, fruits, whole grains, legumes, nuts, and seeds. Animal products like meat, dairy, and eggs are either limited or excluded.

Start Gradually

Transitioning to a plant-based diet doesn't have to be abrupt. You can start by having one plant-based day per week or going meatless during the day and gradually increasing the number of plant-based meals.

Focus on Whole Foods

Prioritise whole, unrefined, or minimally processed foods. Fill half your plate with non-starchy vegetables and fruits, and the rest with lean proteins, complex carbohydrates, and healthy fats.

Get Creative in the Kitchen

Experiment with plant-based recipes and give your favourite dishes a plant-based twist. Try meat alternatives like tofu, legumes, or plant-based meats.

Plan and Prepare

Meal planning and preparation are essential for success. Stock up on plant-based staples, cook in batches, and always have plant-based snacks on hand to satisfy your cravings.

Ensure Nutritional Needs are Met

Consult a healthcare professional or a registered dietitian to ensure your nutritional needs are met, especially if you have underlying health conditions. Certain vitamins and minerals may need to be supplemented.

Foods to eat and avoid

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. The key ingredients of such a diet include minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices.

Foods to Eat

The following foods should make up the majority of your plant-based diet:

• Vegetables: Peppers, corn, lettuce, spinach, kale, peas, collards, broccoli, cauliflower, carrots, asparagus, etc.
• Fruits: Apples, bananas, grapes, strawberries, citrus fruits, berries, peaches, pineapple, etc.
• Tubers/Starchy Vegetables: Potatoes, sweet potatoes, yams, butternut squash, etc.
• Whole Grains: Quinoa, brown rice, whole wheat, oats, popcorn, brown rice pasta, barley, farro, etc.
• Legumes: Beans, lentils, pulses, chickpeas, peas, peanuts, etc.
• Healthy Fats: Avocados, olive oil, unsweetened coconut, etc.
• Seeds and Nuts: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, walnuts, etc.
• Plant-Based Milks: Coconut milk, almond milk, cashew milk, etc.
• Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
• Herbs and Spices: Basil, rosemary, turmeric, curry, black pepper, salt, etc.

Foods to Avoid or Minimise

The following foods should be avoided or minimised on a plant-based diet:

• Fast Food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added Sugars and Sweets: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined Grains: White rice, white pasta, white bread, bagels, etc.
• Packaged and Convenience Foods: Chips, crackers, cereal bars, frozen dinners, etc.
• Processed Vegan-Friendly Foods: Plant-based meats, faux cheeses, vegan butters, etc.
• Processed Animal Products: Bacon, lunch meats, sausage, beef jerky, etc.

Animal Products

It is important to note that a plant-based diet does not necessarily mean a vegan or vegetarian diet. While some people may choose to exclude all animal products, others may include small amounts of eggs, poultry, seafood, meat, or dairy. If you choose to include animal products, opt for quality products and use them as a complement to your plant-based meal rather than the main focus.

Frequently asked questions