Beginner’s Guide to a Plant-Based Diet

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

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

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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):

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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:

Beginner's guide to a plant-based diet
Beginner’s guide to 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.

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by | Apr 20, 2021

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About the Author

<a href="https://strongwithplants.com/author/inga/" 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.

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Strongwithplants.com 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.

 

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17 Comments

  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!

    Reply
  2. Kevin Foodie

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

    Reply
  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.

    Reply
  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.

    Reply
  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! 🙂

    Reply
  6. Phuong

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

    Reply
  7. Matthew Mikolow

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

    Reply
  8. Milica

    Great post!

    Reply
  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.

    Reply
  10. Hannah Kimmel

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

    Reply
  11. Kate

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

    Reply
  12. Becky Smith

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

    Reply
  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!! 🙂

    Reply
  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!

    Reply
  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.

    Reply
  16. Lani

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

    Reply

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