Are you wondering how to start a Plant-Based Diet for the first time? Have you been flirting with eating solely plants but unsure if you want to take the plunge? You may be wondering what you will eat. Will I get enough protein, or do I have to eat salads every meal? Trust me, I have been there, thought of some of the same questions, and had similar concerns and fears. The plant-based diet is pretty simple, and with some education, planning, and guidance, you’ll discover a relatively easy and fun way to eat a healthier diet.
The Plant-based diet is a great way to jumpstart your health and weight loss journey. There is an endless supply of plant-based recipes available. If you are used to counting calories or restricting yourself to small portions, get ready to put that behind you on a plant-based diet. Welcome to a world where the food is calorie-dense. Therefore, Eat until you are satisfied and enjoy your food.
Now, let’s dive in and discuss all the deets to get you started on an exciting path to enjoying and thriving on a plant-based diet!
What Is A Plant-Based Diet? Does it differ from a Vegan Diet?
A plant-based diet focuses mainly on plant foods, meaning fruits, veggies, nuts, seeds, legumes, and grains.
While some people choose to include tiny amounts or occasional animal products, the diet’s primary emphasis is minimally processed whole plant foods. In my ten years of being on a plant-based diet, I omitted all animal products and bi-products except for my second and third trimesters of pregnancy.
I consumed a few specific animal products until my son turned 3 months old and then chose not to eat them again. Whether or not you consume some animal products on occasion for holidays or minimally, everyone’s journey is different and totally up to preference.
Plant-based does not mean only plants, or that one is vegan, where no animal products are consumed at all, according to this Harvard Health Publishing article.
For many on a plant-based diet, animal-derived products are eliminated or avoided altogether.
The main focus of the plant-based diet is usually health and nutrition. On the other hand, a vegan diet is generally motivated by environmental and ethical concerns. Some vegans even consume mock meats and cheeses. Many start and continue on a plant-based diet to health and/or minimize health issues. The Vegan diet does not allow for as much flexibility as a plant-based diet. It all boils down to personal preferences, goals, and values.
Examples of a plant-based diet include:
Health Benefits
When consuming a plant-based diet, several changes can occur in the body. These changes are often positive and may include:
Weight Management: Many people experience weight loss or more stable weight when they switch to a plant-based diet. Plant-based diets are lower in calories and saturated fats, resulting in easier weight maintenance.
When I started my plant-based diet, I lost 40 lbs in less than six months and was shocked because I did not exercise. The excess fat literally fell off, and my cellulite disappeared! I was super toned, like I had been in the gym for weeks.
Improved Digestion: A diet rich in fiber from eating fruits, vegetables, whole grains, and legumes can improve digestion. In addition, It may help alleviate issues like constipation and promote regular bowel movements.
When I focus on whole-plant foods, my digestion goes from poor to optimal on a plant-based diet. And I always know when I’ve gone too far with cheat foods, aka processed plant foods when my digestion slows down.
Lower Cholesterol: Plant-based diets are often associated with reduced cholesterol levels. Therefore, lowered cholesterol levels are associated with improved cardiovascular health.
Moreover, better blood pressure: Lower sodium intake and the presence of heart-healthy nutrients in plant-based foods have a history of regulating blood pressure and reducing the risk of hypertension.
Enhanced Energy Levels: Many people report increased energy levels after transitioning to a plant-based diet. This may be due to improved digestion, better nutrient absorption, and lower intake of processed foods.
My energy levels went through the roof when I transitioned to a plant-based diet, and my sleep improved. The fantastic changes were due to the better digestion and removal of processed foods.
Additional Health Benefits…
Reduced Inflammation: Plant-based diets are typically anti-inflammatory. In particular, lowering inflammation can help ease chronic inflammation connected to many health conditions.
Stronger Immune System: Vitamins, minerals, and antioxidants are plentiful on a Plant-based diet and can boost your immune system and make it more resilient against illnesses.
Improved Gut Health: A plant-based diet can promote a diverse and healthy gut microbiome due to the high fiber content and beneficial compounds found in plant foods.
Better Skin Health: The antioxidants in fruits and vegetables and increased hydration can lead to healthier and clearer skin.
My acne improved so much when I transitioned to a plant-based diet. My skin cleared up, and the acne disappeared!
Reduced Risk of Chronic Diseases: Plant-based diets lower the risk of chronic diseases. Examples of Chronic diseases include heart disease, cancers, and type 2 diabetes.
Your Best Friend For Staying Lean
Eating many different whole plant foods on a plant-based diet can help one get more vitamins and nutrients.
A plant-based diet has many incredible benefits. However, weight management is the most popular reason for adopting this diet nowadays. Fads have failed the test of time, and more and more people are seeing how a plant-based diet is a natural way to lose weight and feel great!
A plant-based diet focused on whole plant foods is second to none when it is used to shed pounds and maintain one’s ideal size.
Did you know a proper whole food plant-based diet can be your best friend if you struggle to stay or get lean?
How does it work?
Two words…Calorie Density!
When one eats foods closest to their natural state, they experience calorie density.
That means no empty calories, which also means no unwanted weight gain.
Highly processed foods and dairy products have little fiber and high-calorie counts due to manufacturing processes and the need in some cases to prioritize taste, shelf life and texture.
Foods high in fiber help to feel full longer promoting a healthy gut microbiome as a result.
A plant-based diet focusing heavily on whole plant foods is low in calories and fiber. Counting calories is unnecessary, and one can eat until satisfied. Eating calorie-dense foods helps you not be hungry on a plant-based diet.
So now let’s take a look at the no-no list, lol.
Foods to Avoid on a Plant-based Diet
Highly Processed foods
Refined sugars and flour
Soda/pop
Oils and butter
All dairy products
Deli meats
Chicken
Beef
Eggs
Seafood
Thinking back to when I started eating more plants almost 11 years ago, it felt tough to say goodbye to some favorite foods. At first, it seemed like a big change, but as time passed, I found tasty alternatives. It wasn’t the end of the world; it was the start of a delicious adventure!
Cheese, pepperoni pizza and fried chicken was a challenge to let go off at the beginning of my plant -based journey., and fried chicken were a challenge to let go of at the beginning of my plant-based I also had to have a soda with lunch and dinner. I later discovered that consuming some of these foods was the root cause of my health problems, but I still loved them.
Starting my plant journey, I only noticed what I was losing., But, I didn’t realize how much I was gaining too!
So you might feel the same and wonder what exactly can I eat?…
Important Foods on A Plant-Based Diet
I would love to walk you through the grocery store as that is a more enjoyable experience, but sharing what I buy and eat here will have to suffice…
All Fruits (apples, bananas, berries, citrus fruits, etc).
All Veggies (broccoli, cauliflower, carrots, potatoes, sweet potatoes, spinach, lettuce, kale, bok choy, etc.)
Whole Grains (oats, pasta, brown rice, quinoa, and more)
Legumes (lentils, chickpeas, kidney beans, etc.)
Nuts (walnuts, almonds)
Seeds (chia seed, pumpkin seeds, flaxseeds)
Tofu
Tempeh
Seitan
Herbs and spices
Plant milk (coconut, oat, and almond milk)
Hummus
Salsa
Avocados
Olives
Condiments (animal free)
Maple and date syrup
Sorbets
Steps to Start a Plant-based Diet
Step 1: Renew your mindset
How you think about food determines whether your transition is simple or challenging! An open mind goes a long way in trying new foods, recipes, and habits. Adopt a positive attitude toward this recent diet change, which has fantastic benefits. By ditching the mindset of “I’m missing out,” your transition becomes more manageable than you think. Instead, it can be beneficial to consider all of the benefits of this new way of eating. “I will feel great eating this way,”; “I will have more energy,” and “My overall health will improve”. Think good thoughts!
Step 2: Know your “why”
The key to success on any diet is a strong foundation. Knowing why you want to be on a plant-based diet will provide clarity and inspiration. Whether for weight loss, disease prevention, gut health, or to live longer, keep your “WHY” in front of you. If and when tough times challenge you and uncertainty kicks in, your WHY will keep you grounded. Having a why can help you feel passionate and have a purpose regarding your goals.
As a result, people who do not have a why experience more distractions, less motivation, and unsatisfactory results.
Step 3: Replace. Don’t just remove
Experiment with a variety of whole foods and a few alternatives. Specifically, add plant-based foods throughout the day to expand your palette. Adding in plant-based foods can be easier said than done. The key to this step is to think about it. The focus here is to add food and not worry about removing items.
Increase Your Success Rate
Step 4: Plan Ahead
“If you fail to plan, you plan to fail”- Benjamin Franklin.
Planning on this diet will save you tons of frustration and headaches, friends. Planning takes A little time upfront but will help you tremendously throughout the day. You can even go as far as meal planning for the week, which sets you up for success and saves time and money. Planning removes the stress of deciding what to eat at the last minute.
When away from home, take plant-based snacks with you so you are not tempted to slip into old eating habits. As a newbie, there will be a learning curve when figuring out what to eat on a plant-based diet. However, planning events with friends and family can be pretty straightforward. Utilize apps like Happy Cow to identify restaurants with plant-friendly food options.
Step 5: Stock up
When it comes to planning ahead, getting ready with plant-based meals and snacks is a breeze. Fill your pantry with grains, legumes, nuts, seeds, root veggies, and canned goods. Also, put frozen veggies in your freezer and fruits and veggies in your fridge.
P.S. We included a grocery list at the end of this post to help you out.
Bonus Steps
Step 6: Experiment with different recipes
Two words….
Have Fun!
Starting a plant-based diet is not a prison sentence, chore, or punishment and should not be treated as such. Starting a plant-based diet is a new, exciting chapter in life to expand your palate, all while improving your health.
On a plant-based diet, you will discover new spices, sauces, flavors, and meals that make the transition enjoyable.
Step 7: Start slow
You have probably heard of “Meatless Monday” as it’s a popular day to go meatless for meals. Going plant-based cold turkey is not for everyone, and this journey is a personal choice. Decide which method will work in the long run for you and start there. There is no wrong way to start your plant-based diet.
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Here are a few things I did to start my plant-based diet and make things smooth:
- Embrace the wide variety of plant-based ingredients available to you. Explore fruits, veggies, and whole grains like quinoa, brown rice, and oats. Try legumes like beans, lentils, and chickpeas. Test out nuts and seeds. And lastly, remember to check out plant-based protein sources like tofu, tempeh, and seitan.
- Learn different cooking techniques to prepare plant-based foods. Let’s have fun cooking plant-based foods! Start by sautéing veggies for tasty flavors. Then, roast them for a yummy texture. Grill for a smoky twist, steam to keep the goodness, and stir-fry for a quick and tasty meal. Each way makes your plant-based dishes special!
- Experiment with plant-based substitutes for traditional animal products. For example, try almond milk or soy yogurt instead of dairy products. Feel free to be adventurous and make your own “cheeses” or explore plant-based meat alternatives, like veggie burgers, plant-based sausages, and meatless ground “beef.”
Although I didn’t lean on mocks too much at the beginning of my journey (mainly because there was only a handful out at the time, lol), I did incorporate quite a few of them as they gained popularity over the past few years. But today, I consume more whole foods for a healthier lifestyle.
Herbs and Spices
- Herbs and spices will become your best friends with plant-based cooking. They add depth and flavor to your dishes. Consider using herbs such as basil, cilantro, and thyme and spices like turmeric, cumin, and paprika to enhance your meals. For an eggy flavor, check out black salt, also called kala Namak.
You’d be surprised by the delicious flavors you can get without eating animal products and still enjoy your favorite comfort foods.
- Explore countless resources for plant-based recipes. Firstly, trendy food blogs offer inspiration. Additionally, dive into plant-based cookbooks, websites, and cooking apps. These materials provide abundant guidance and inspiration for preparing delicious plant-based dishes.
- Keep your meals exciting and diverse. Don’t stick to the same recipes all the time. Explore different cuisines, such as Mediterranean, Asian, Mexican, or Indian, to find new tastes and textures.
- Explore plant-based snacks and desserts that satisfy your cravings. For example, you can make energy bars, smoothie bowls, or date-based sweets as healthier alternatives to processed snacks and sugary desserts. These healthier alternatives beat processed snacks and sugary desserts, making your taste buds and body happy.
- Connect with other people who follow a plant-based diet. Share recipes, ideas, and experiences with them. In addition, join online forums, social media groups, or local plant-based meetups to help find inspiration and support.
- Lastly, be patient with yourself as you learn new cooking techniques and experiment with recipes. Not every dish will turn out perfectly, and that’s okay. Learning and adapting as you go is part of the process.
Ready to give plants a try? Grab our FREE grocery list emailed to you!