WHAT IS A PLANT-BASED DIET?
A plant-based diet is synonymous with a vegan diet; to sum up, all-vegetarian diets are composed mainly, but not completely, of plant foods. (All guides and recipes on this website are 100% vegan)
In short, this brings an emphasis on food like fruits, vegetables, and places a limited intake on meats, dairy, and eggs.
Meanwhile, a person’s limitations to this food depend on how strict they want to be. People may choose to eliminate food from animals, on the other hand. On the other hand, some people just limit their intake.
Above all, this type of diet can help prevent and even treat Type 2 Diabetes.
In addition, it also reduces the risk of other chronic illnesses, for instance, cancer, according to Journal of Geriatric Cardiology

Here’s a list of what to eat, limit and avoid when transitioning into a plant-based diet:

1.) Vegetables (legumes, sweet potatoes, asparagus, bell peppers, broccoli, spinach, kale) – for calcium and other nutrients.
2.) Fruits (avocado, blueberry, grapes, mangoes, bananas, grapefruit and oranges) – a mix of various vitamins, minerals and phytonutrients.
3.) White grains (quinoa, brown rice, whole-wheat bread, and whole-wheat pasta) – similarly, these ingredients are high in nutrients and fibre.
4.) Beans – provide essential amino acids and plant protein.
5.) Nuts (walnuts, almonds, macadamia nuts, and cashews) – provide healthy fats.
6.) Seeds (chia seeds, hemp seeds).
7.) Lentils
8.) Coffee
9.) Tea (green, lavender, chamomile, or ginger).
Meanwhile, here is a list of food you need to limit (or avoid completely):

1.) Dairy (milk and cheese)
2.) Animal products (eggs, dairy, and meat)
3.) Meat and poultry (chicken, beef, and pork)
4.) Refined grains (white pasta, rice, and bread)
A 7-DAY MENU GUIDE FOR A PLANT-BASED DIET:

DAY 1
Breakfast
Healthy Oatmeal with Fruit and Nuts
Toppings: Nuts of your choice, fresh dried fruits.
Lunch
Cauliflower Rice Bowl
Add ons: Black Beans, Corn, Avocado and Salsa.
Dinner
Veggie Burrito
Fillings: Tofu, Onion, Green Bell Pepper, Avocado, Tomatoes.
DAY 2
Breakfast
French Toast
Main ingredients: Almond Milk. Flour, Maple Syrup, Nutritional Yeast and Cinnamon.
Lunch
Black Bean Tofu Burger
Main ingredients: Tofu, Black Beans and mushrooms.
Dinner
Mushroom Vegetable Tomato Soup
Main ingredients: Mushroom, Tomato Sauce
Perfect with: Toasted Wheat Bread or a Side Salad.
DAY 3
Breakfast
Banana Pancakes
Main ingredients: Oat flour and Whole Wheat pastry flour.
Douse in maple syrup.
Lunch
Meatless “Beef” Stew
Made with: Mushrooms, Potatoes and Tomato Sauce.
Dinner
Kale Tofu Curry
Main ingredients: Kale (substitute to curry powder), tofu and soaked almonds.
DAY 4
Breakfast
Apple-Lemon Breakfast Bowl
Main ingredients: Dates/Raisins, Walnuts, Lemon Juice, and Apple.
Lunch
Oil-Free Vegan Fried Rice
Main ingredients: Brown Rice, Tofu Scramble, Vegetable, Soy Sauce.
Dinner
Extra-Crispy Baked Tofu Nuggets
Main ingredients: Tofu, Baking Powder.
DAY 5
Breakfast
Vegan Carrot Waffles
Main ingredients: Carrots, Baking Powder, Flaxseed.
Lunch
Vegetarian Tofu Bean Chili
Main ingredients: Tofu, Creamy Beans, Tomato Sauce.
Dinner
Vegan Teriyaki “Chicken” Stir Fry
Main ingredients: Tofu, Broccoli, Teriyaki Sauce, Bell Pepper.
DAY 6
Breakfast
Tofu Scramble
Main ingredients: Tofu (crumbled extra-firm), Almond Milk, Turmeric.
Lunch
Vegan Picadillo
Main ingredients: Plantains, Black Beans, Yellow Rice, Tomato Sauce.
Dinner
Tomato Braised Mushrooms
Main ingredients: Bella Mushrooms, Not-Beef Stock, Tomato Paste, Coconut Oil.
DAY 7
Breakfast
Avocado Toast
Main ingredients: Wheat Bread, Ripe Avocados, Virgin Olive Oil.
Lunch
Pink/Red Bean Stew
Main ingredients: Dry Beans, Tomato Sauce.
Dinner
Vegan Tofu Meatballs
Main ingredients: Tofu and Tomato Pasta Sauce.
In conclusion,
The basic idea of this is to mainly limit or completely avoid a diet that is centered on meat and dairy. Above all, switching to a vegetable, fruits, and whole grains staple diet is the main thing to do when transitioning to a vegan diet.
To sum up, it’s a flavourful approach to eating with great health benefits.
I personally encourage healthier options instead of processed food. However, for someone transitioning, this will be a good start. Regardless of the reason you choose to do this, you will certainly live a healthier life.
Above all, fewer animals will suffer and as a result, your carbon footprint would be significantly better.
If you want to know the benefits of eating pineapple, click here.
Great ideas! I have done full plant-based for periods of time in my life and it’s always helpful to find new ways and ideas!
This is a heart healthy lifestyle. There are so many health benefits for following a plant based diet. Interesting menu items. 😋
For me personally, I would need to ease into strictly plant based. I have wanted to transition to a pescatarian diet and I think your meal plan would help with the transition to pescatarian then to plant based. I appreciate the helpful info.
Agree with you, I prefer also whole-foods than processed but for others they may find it easier. This article will help others to transition with your meal guides too.
Some excellent suggestions. We have 2 Vegans in our family, and have slowly over the years reduced our meat and dairy intake dramatically. It has made a huge difference in our overall health and wellness. Great post! 🙂
I really like that you included a 7-day menu, super easy to follow. Thank you for sharing.
The menu really makes transitioning to a plant based diet simpler. Great article
Great post!
I needed vegan ideas, thank you.
Love how you’ve clearly laid it out. Have been trying to include more of this in our diet, it’s not so easy for kids so gotta be careful. We’ve also gone to Oat milk instead of dairy which is super for us, it’s gentle on the tummy.
Love the ideas for meals to make. This makes it much easier for someone considering jumping into this diet!
This is a great, as you put it, beginners guide! So helpful to have a 7-day menu.
I love any diet where coffee is included 🙂 Really very useful post, thank you.
I’ve been slowly transitioning to a plant-based diet for two months now. Sadly, I cannot let go of chicken. 🙁 The 7-day menu program you shared would be really helpful to help me push harder. Thank you!! 🙂
You can tell how much work you have put into this guide, Congratulations! It is a fantastic start point and I will certainly be using many of your suggestions. Thanks a lot for the hard work and for sharing!
Good post. I moved to a vegan diet long back and now I am fine, but it is true that at the beginning it was complicated as I didn’t know most of the options I had.
Oh wow- thanks for the info. This will definitely help in my goal.