Going plant-based doesn’t have to be vegetarian or vegan, unless you want it to be. Each person is different but, here a few things to get started.
- You don’t have to do everything all at once start with small steps, like having a meat free Monday for example or, start eating whole grains instead of refined.
- Like we mentioned you don’t have to cut out meat entirely but change the way you think about. Use it as a garnish and not as the main part of your meal.
- One that goes without saying, eat lots of vegetables (at least two portions a day). Fill half your plate with vegetables and include plenty of colors. Vegetables can be cooked in so many ways so there’s no excuse to get bored by them.
- Include more portions of pulses/legumes in your diet, ideally 2-4 per week.
- Plan your meals ahead before you do your shop that way, you’ll ensure you have the right ingredients in when needed.
- If you want some inspiration have a look at our consulting sessions
8 ways to get started with a plant-based diet
Here are some tips to help you get started on a plant-based diet.
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
Wiki info on going plant-based
Going plant-based diet is a diet consisting mostly or entirely of foods derived from plants (including vegetables, grains, nuts, seeds, legumes, and fruits) and with few or no animal-source foods. A plant-based diet is not necessarily vegetarian. The use of the phrase “plant-based” has changed over time and examples can be found of the phrase “plant-based diet” being used to refer to vegan diets, which contain no food from animal sources, and vegetarian diets, which may include dairy or eggs but no meat, as well as diets with varying amounts of animal-based foods, such as semi-vegetarian diets. The Academy of Nutrition and Dietetics states that well-planned plant-based diets support health and are appropriate throughout all life stages, including pregnancy, lactation, childhood, and adulthood, as well as for athletes.
As of the early 21st century, it was estimated that 4 billion people live primarily on a plant-based diet, some because of limits caused by shortages of crops, fresh water, and energy resources. In Europe, consumption of plant-based meat substitutes made up 40% of the world market in 2019 and is forecast to grow by 60% through 2025, due mainly to concerns for health, food security, and animal welfare. In the U.S. during 2019, the retail market for plant-based foods grew eight times faster than the general retail food market.
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