Beginner’s Guide To A Plant-Based Diet


A plant-based diet is synonymous with a vegan diet; in a broader setting, this includes all vegetarian diets that are composed mainly, but not completely, of plant foods. (All guides and recipes on this website are 100% vegan)

This brings an emphasis on food like fruits, vegetables, and places a limited intake on meats, dairy, and eggs. A person’s limitations to this food depend on how strict they want to be. One may choose to eliminate food from animals or just limit their intake.

This type of diet can also help prevent and even treat Type 2 Diabetes, and also reduce the risk of other chronic illnesses, including 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) – 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).

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)


Beginner's Guide To A Plant-Based Diet
Beginner’s Guide To A Plant-Based Diet



Healthy Oatmeal with Fruit and Nuts
Toppings: Nuts of your choice, fresh dried fruits.


Cauliflower Rice Bowl
Add ons: Black Beans, Corn, Avocado and Salsa.


Veggie Burrito
Fillings: Tofu, Onion, Green Bell Pepper, Avocado, Tomatoes.



French Toast
Main ingredients: Almond Milk. Flour, Maple Syrup, Nutritional Yeast and Cinnamon.


Black Bean Tofu Burger
Main ingredients: Tofu, Black Beans and mushrooms.


Mushroom Vegetable Tomato Soup
Main ingredients: Mushroom, Tomato Sauce
Perfect with: Toasted Wheat Bread or a Side Salad.



Banana Pancakes
Main ingredients: Oat flour and Whole Wheat pastry flour.
Douse in maple syrup. 


Meatless “Beef” Stew
Made with: Mushrooms, Potatoes and Tomato Sauce. 


Kale Tofu Curry
Main ingredients: Kale (substitute to curry powder), tofu and soaked almonds.



Apple-Lemon Breakfast Bowl
Main ingredients: Dates/Raisins, Walnuts, Lemon Juice, and Apple.


Oil-Free Vegan Fried Rice
Main ingredients: Brown Rice, Tofu Scramble, Vegetable, Soy Sauce.


Extra-Crispy Baked Tofu Nuggets
Main ingredients: Tofu, Baking Powder.



Vegan Carrot Waffles
Main ingredients: Carrots, Baking Powder, Flaxseed.


Vegetarian Tofu Bean Chili
Main ingredients: Tofu, Creamy Beans, Tomato Sauce.


Vegan Teriyaki “Chicken” Stir Fry
Main ingredients: Tofu, Broccoli, Teriyaki Sauce, Bell Pepper.



Tofu Scramble
Main ingredients: Tofu (crumbled extra-firm), Almond Milk, Turmeric. 


Vegan Picadillo
Main ingredients: Plantains, Black Beans, Yellow Rice, Tomato Sauce.


Tomato Braised Mushrooms
Main ingredients: Bella Mushrooms, Not-Beef Stock, Tomato Paste, Coconut Oil.



Avocado Toast
Main ingredients: Wheat Bread, Ripe Avocados, Virgin Olive Oil.


Pink/Red Bean Stew
Main ingredients: Dry Beans, Tomato Sauce.


Vegan Tofu Meatballs
Main ingredients: Tofu and Tomato Pasta Sauce.

The basic idea of this is to limit or completely avoid a diet that is centred on meat and dairy, and switch to a vegetable, fruits and whole grains staple diet. It’s a flavourful approach to eating with outstanding 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 likely become healthier, fewer animals will suffer and your carbon footprint would be significantly better.

by | Apr 20, 2021


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About the Author

<a href="" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition. is a blog for anyone who strives for a healthy and happy life. We share healthy plant-based (and often oil-free) recipes and give you the best tips on finding vegan local food whilst travelling, promoting a plant-based lifestyle focusing on good health and spiritual wellbeing.

A plant-based lifestyle is not about giving up. It’s about embracing all that’s good. Eat food that doesn’t harm your body, animals, or the planet. Use a little as possible and recycle everything. Eat local and unprocessed food to minimise your carbon footprint. Avoid buying anything that contributes to animal suffering.

Each individual’s dietary needs and restrictions are unique to the individual. Please seek advice from a professional nutritionist or your doctor.

Please see the full disclaimer here.



  1. Kathy

    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!

  2. Kevin Foodie

    This is a heart healthy lifestyle. There are so many health benefits for following a plant based diet. Interesting menu items. 😋

  3. Tamera

    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.

  4. Jean

    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.

  5. Robert

    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! 🙂

  6. Phuong

    I really like that you included a 7-day menu, super easy to follow. Thank you for sharing.

  7. Matthew Mikolow

    The menu really makes transitioning to a plant based diet simpler. Great article

  8. Milica

    Great post!

  9. Tee

    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.

  10. Hannah Kimmel

    Love the ideas for meals to make. This makes it much easier for someone considering jumping into this diet!

  11. Kate

    This is a great, as you put it, beginners guide! So helpful to have a 7-day menu.

  12. Becky Smith

    I love any diet where coffee is included 🙂 Really very useful post, thank you.

  13. Gail

    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!! 🙂

  14. The Remarkable Cactus

    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!

  15. Irene

    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.

  16. Lani

    Oh wow- thanks for the info. This will definitely help in my goal.


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