Plant-Based Diet: Eating Plan For Beginners

A plant-based diet is a way of eating that focuses on foods derived from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy, but rather that you are choosing more of your foods from plant sources. There are many interpretations of plant-based diets, including vegan, vegetarian, Mediterranean, and flexitarian diets, or simply limiting meat intake. Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health and are often higher in fibre and phytonutrients.

What foods are included in a plant-based diet?

A plant-based diet can include a variety of fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It is not necessarily vegetarian or vegan, but rather focuses on choosing more of your foods from plant sources.

The key ingredients of a plant-based diet are minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. The diet can be adapted to suit your needs and preferences, and you can choose to include dairy, eggs, meat, and fish, or not.

• Vegetables: spinach, kale, Swiss chard, collards, peppers, corn, lettuce, peas, artichokes, asparagus, broccoli, and more.
• Fruits: apples, bananas, grapes, strawberries, citrus fruits, peaches, watermelon, and more.
• Tubers: starchy root vegetables like potatoes, sweet potatoes, yams, and cassava.
• Whole grains: quinoa, brown rice, whole wheat, oats, oatmeal, farro, barley, whole-grain bread, whole-wheat pasta, and more.
• Legumes: beans, lentils, chickpeas, and pulses.
• Nuts and seeds: almonds, walnuts, flax seeds, chia seeds, nut butters, and more.
• Plant-based proteins: tofu, tempeh, edamame, and plant-based meats and cheeses.
• Dairy: yoghurt, cheese, and eggs (if you choose to include these).
• Healthy fats: avocado, olives, olive oil, and nuts.

A plant-based diet can be adapted to suit your taste preferences, and there are many creative ways to include more plant-based foods in your meals.

What are the health benefits of a plant-based diet?

A plant-based diet is a flexible approach to eating that prioritises food from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, and beans. It doesn't mean you have to be a vegan or vegetarian and never eat meat or dairy. Instead, it encourages you to choose more of your foods from plant sources.

Health Benefits

Plant-based diets offer a wide range of health benefits:

• Weight management: Plants tend to have fewer calories than animal products, making it easier to maintain a healthy weight. Research shows that people who follow a plant-based diet tend to have lower body fat percentages and smaller waist circumferences.
• Reduced inflammation: Many fruits, vegetables, and nuts are rich in anti-inflammatory compounds like antioxidants and polyphenols, which help the body heal faster and reduce inflammation.
• Improved gut health: Plant-based diets are high in fibre, which improves gut health and helps the body absorb nutrients more effectively. Fibre can also lower cholesterol and stabilise blood sugar levels.
• Lower risk of disease: Plant-based diets have been linked to a reduced risk of heart disease, stroke, high blood pressure, diabetes, certain types of cancer, and some mental health illnesses.
• Nutritional benefits: Plant-based diets provide all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fibre and phytonutrients, which have numerous health benefits.
• Quick-cooking and no-cook options: The plant-based diet includes many quick and easy protein sources, such as dried and canned beans, lentils, nuts, seeds, and whole grains.
• Environmental benefits: Plant-based diets are generally considered more environmentally sustainable than diets high in animal proteins.

Getting Started with a Plant-Based Diet

• Start by making 50% of your meals plant-based and gradually increase from there.
• Eat one more fruit and vegetable every day.
• Substitute beans for meat once a week.
• Choose good fats like olive oil, olives, nuts, nut butters, seeds, and avocados.
• Include whole grains for breakfast, such as oatmeal, quinoa, buckwheat, or barley, along with some nuts or seeds and fresh fruit.
• Build meals around a salad bowl with combinations of leafy greens, vegetables, whole grains, beans, nuts, and seeds.
• Be cautious of processed plant-based meat products, which can be high in sodium and saturated fats. Choose products with less than 400 mg of sodium and 5 grams of saturated fat per serving.
• Stay hydrated by drinking water or infused water with cut fruit, mint, or cucumber.

Remember, a plant-based diet is flexible, and you can make adjustments to suit your individual health goals, lifestyle, and preferences.

How do you get enough protein on a plant-based diet?

A plant-based diet focuses on eating foods that are primarily derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy. Instead, it involves choosing more of your foods from plant sources.

Protein is essential for everyone, as it is used 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.

There are a variety of ways to ensure you are getting enough protein on a plant-based diet:

• Soy foods such as tofu, edamame, and soy milk are complete proteins, meaning they contain all nine essential amino acids.
• Grains, legumes, nuts, seeds, and vegetables can be combined to create complete proteins. For example, grains are slightly low in the amino acid lysine, but dry beans and lentils are high in lysine.
• Beans, lentils, dry peas, and chickpeas are among the most affordable, nutrient-dense, and versatile proteins and can be easily incorporated into your diet.
• Soy-based meat substitutes, such as tofu, tempeh, and edamame, are also good sources of protein. However, they are often highly processed and should be consumed in moderation.
• Whole grains like quinoa, oatmeal, brown rice, and whole-wheat pasta are higher in protein and fiber.
• Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are good sources of protein and can be easily added to meals or snacks.
• Nutritional yeast, also known as "nooch," is a deactivated form of yeast that provides all nine essential amino acids and has a cheesy, nutty flavor.
• Plant-based protein powders can be a good option for athletes or anyone recovering from an illness or injury, as they provide easily assimilated protein. Look for blends that include multiple sources, such as peas, seeds, and rice, for a more well-rounded option.

It is important to note that plant-based proteins are typically lower in quality and can be more difficult to digest than animal proteins. Therefore, it is recommended that plant-based athletes aim for the higher end of protein intake, about 1.7-2.0g/kg of body weight per day. Additionally, complementary pairings of different plant-based protein sources can help meet daily protein targets, as they provide all nine essential amino acids when combined.

How do you start a plant-based diet?

A plant-based diet is a lifestyle change, not just a diet. It is a healthy way of eating that can meet all your nutrient needs. It is not a vegetarian or vegan diet, but rather a diet where most of your nutrient intake comes from plant-based food sources.

• Understand the key ingredients: The key ingredients of a plant-based diet are minimally processed vegetables, fruits, grains, nuts, seeds, herbs and spices. The diet can include plant foods plus dairy, eggs, or both. Variations include vegan, vegetarian, and flexitarian diets.
• Stock up on vegetables, fruits, beans, nuts, and seeds: Vegetables should be the foundation of your diet, with plenty of high-fiber and high-nutrient options. Frozen fruit is a great option to ensure you enjoy it before it spoils. Beans can help you feel full, and nuts and seeds provide healthy fats, fiber, vitamins, and minerals.
• Get your protein from plant sources: You can get enough protein on a plant-based diet by consuming a variety of whole grains, beans, legumes, vegetables, and soy products. Examples include quinoa, lentils, chickpeas, artichokes, asparagus, broccoli, spinach, tofu, and tempeh.
• Choose minimally processed foods: Opt for whole grains instead of refined grains, whole fruits instead of fruit juices, and unrefined vegetable oils like olive or sunflower oil. Limit highly processed items like frozen meals, snack foods, and sugar-sweetened beverages.
• Get creative with recipes: Explore cookbooks and online resources for plant-based recipes that put plants first. Try making vegetarian chilli, veggie burgers, or stir-fries with vegetables as the star attraction.
• Ease into the diet gradually: If you're new to plant-based eating, try a gradual approach. Go meatless one day a week, make breakfast more about whole grains than animal products, or eat plant-based until dinner.
• Get supporters to join you: Invite your family or friends to join you in your quest for more plant-based meals. It's more fun to do it together, and you can also find support in a registered dietitian or healthcare professional.
• Plan your meals: Vegan and vegetarian diets can cut out natural sources of some essential vitamins and minerals, so it's important to plan your meals to ensure you're getting what you need. Include sources of calcium and vitamin D, and consider taking supplements if needed.

What are some plant-based meal ideas?

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It is also better for the environment.

Breakfast

• Rolled oats with walnuts, banana, and a sprinkle of cinnamon
• A whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, cheese, and a splash of hot sauce or salsa
• Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries
• Greek yogurt with granola and blueberries
• Chia seed pudding with banana slices and dried coconut flakes
• Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach
• Smoothie with kale, avocado, banana, soy milk, and dates
• Cinnamon-roll overnight oats

Lunch

• Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra virgin olive oil, and balsamic vinegar. Served with a whole-wheat pita on the side and fresh melon for dessert
• Whole-wheat pasta salad with chickpeas, cherry tomatoes, cucumbers, carrots, walnuts, red onion, olive oil, and balsamic vinegar
• Chopped salad with Sriracha tofu and peanut dressing
• Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts, served with a whole-grain roll
• Veggie & hummus sandwich
• Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette
• Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese

Dinner

• Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad
• Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar
• Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives
• Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice
• Quinoa-black bean salad
• Sheet-pan balsamic-parmesan roasted chickpeas and vegetables
• Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts

Snacks

• Roasted edamame
• Trail mix made with raw nuts, sunflower seeds, and dried fruit
• Veggie sticks and hummus
• Baked kale chips with hummus
• Roasted chickpeas
• Baby carrots and hummus
• Frozen grapes and a handful of almonds

Dessert

• Strawberry lemon oat squares
• Chocolate avocado truffles
• Vegan chocolate chip cookies
• Citrus olive oil cake
• Banana "ice cream" with nut butter
• Avocado chocolate mousse
• Vegan brownies

Frequently asked questions