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Plant-Based Diet For Dummies
Author:
Published:
June 20, 2014
Overview
A meat-free lifestyle has many benefits for your body, and author Marni Wasserman takes you on a journey of discovery into the exciting world of fruits, vegetables, and other nutrient-rich foods. A plant-based diet, while similar to vegetarian and vegan diets, is different in that it allows an individual to experience the benefits of vegetarianism without focusing on the politics of a meat-free lifestyle. This book takes the mystery out of adopting better food habits and making better meal choices. It shows you how to stock your kitchen, cook fantastic meals, and discover the wealth of delicious ingredients at your fingertips.
What's great about a plant-based diet is that it's not just a diet — it's a lifestyle. As such, it encompasses many different aspects of your life, and it can be hard to remember everything you want to remember. This Cheat Sheet is here to help you implement your plant-based diet and to be your pocket-sized cheerleader.
About The Author
Marni Wasserman is passionate about real food. She inspires people to eat well and live well everyday. She shares many of her recipes and tips at www.marniwasserman.com. Amy Jeanroy is passionate about healthy, homemade foods and has been making and eating fermented food for 20 years. She shares daily recipes on her site, www.thefarmingwife.com.
Articles From The Book
3 results
Plant-Based Diet
Articles
There is no doubt that eating meat creates health concerns not only for consumers but also for the environment and (of course) the farmed animals, and it’s unfortunate that people overlook so many of these problems. Animals are taken advantage of, the environment suffers, and ultimately you suffer, as well.
Meat production wastes natural resources
The world is a diverse place that offers many natural resources.
Plant-Based Diet
Articles
Don’t be fooled — some non-plant-based foods present themselves as plant-based. Look closely at labels on these innocent-looking foods, and you may find ingredients you don’t want in your body. Some of the foods you think are safe actually aren’t.BreadThis supermarket aisle is usually a disappointment for plant-based eaters.
Plant-Based Diet
Articles
When it comes to planning kid-friendly, plant-based meals, it's about finding a happy medium that makes kids happy while giving you the satisfaction that you're feeding them something healthy. Ideally, they should eat whatever you eat, because — let's face it — the last thing you want to do is make two or three meals for one family.
Plant-Based Diet
Articles
Did you know that any good commercial beauty product likely contains extracts of plant-based whole foods? If you look at the ingredients closely, you’ll see them — maybe hidden between all the other (toxic) chemicals that are put into most skin products. Why not go right to the source and put these foods directly on your skin, without the fillers and additives?
Plant-Based Diet
Articles
The plant world contains a natural army of foods that are ready to fight — infections, that is! Getting a steady supply of the following foods helps you build up immunity so that, when that cold comes for you, you may be able to block it entirely — or, at the very least, not let it affect you as much.In addition to eating these ten foods regularly, you can use them to make home remedies at the first sign of a cold or flu!
Plant-Based Diet
Articles
Making smoothies is one of the best ways to start the day — and an easy way to help transition yourself to a plant-based diet. Smoothie recipes and ingredients are easy to find. And, of course, you can buy premade ones at the grocery store or smoothie stand. The best ones, though, are always the ones you make yourself.
Plant-Based Diet
Articles
Hosting a party in the comfort of your home ensures that you know exactly what's on the menu and enables you to serve some plant-based dishes. This way, you can plan a diverse menu that is hearty, healthy, and delicious. You can tell people what to bring, prepare the meal together, or make it all yourself. Whatever works for you, make it happen and enjoy the perfect balance of a plant-based special meal.
Plant-Based Diet
Articles
You don’t have to be athletic to want energy all day long. The plant-based meal ideas in the following table are balanced and well rounded to keep you sustained with nutrients to keep you going.
Energy-Boosting Meal Plan
Breakfast (see
Plant-Based Breakfast Recipes for Energy and Endurance)
Lunch (see
Pla
Plant-Based Diet
Articles
You can start with simple ways to make eating plant-based foods easy and noninvasive to your existing diet. Here are a few suggestions to help you get started today:
Replace one to three meals a week with plant-based ones. Use some new recipes that appeal to your palate.
Include healthy meat alternatives, such as beans, legumes, nuts, and fermented soy, in place of meat in your meals.
Plant-Based Diet
Articles
When you’re on a plant-based diet, you naturally consume large quantities of antioxidants without having to think about it too much. However, they’re very important and helpful little guys, so here's a bit more detail so you know why they’re so cool — and which foods contain them.
What antioxidants are and what they do
Antioxidants are protective compounds that prevent cells and tissues from being damaged by clearing your system of free radicals.
Plant-Based Diet
Articles
The earth isn’t half green for no reason! You were meant to eat greens. In fact, half of your plate at mealtime and at least half of what you eat daily from the plant world should be green.
Greens are the life force of the vegetable kingdom. Green leafy vegetables like kale, collards, Swiss chard, and spinach carry with them all the nutrients you need to thrive.
Plant-Based Diet
Articles
In addition to making sure you consume complex carbohydrates as part of your balanced plant-based diet, you should avoid the two really bad carbohydrates entirely: refined sugars and flours and artificial sweeteners. They not only directly impact your blood-sugar levels by triggering sharp spikes and drops but are also “empty” in terms of nutrients and extremely addicting.
Plant-Based Diet
Articles
Although phytonutrients come in many forms, bioflavonoids (sometimes they’re just called flavonoids) are extra important because they’re among the most powerful.
What bioflavonoids are and what they do
Bioflavonoids are plant pigments that give color to many fruits and flowers, and they’re sometimes referred to as “vitamin P.
Plant-Based Diet
Articles
As with anything new, considering a plant-based diet can bring up all sorts of questions and concerns. Here are five of the most common questions about taking up a plant-based diet.
Can you get full eating only plants?
Absolutely! The wonderful thing about eating plants is that you’re eating lots of fiber, and fiber makes you full!
Plant-Based Diet
Articles
It’s important to understand the different kinds of carbs and how to identify them. The simple ones are the ones you want to minimize so you can focus on the complex. Have a look.
Simple carbs
There are two types of simple carbohydrates: monosaccharides and disaccharides. Monosaccharides consist of only one sugar, and examples include fructose, galactose, and glucose.
Plant-Based Diet
Articles
Calories. Most people are all too familiar with these little guys as something to count and avoid. But they do serve an actual purpose beyond tormenting you — they measure the approximate amount of energy needed to raise the temperature of one gram of water by one degree. This measure is used to understand how food “adds up” or is stored in your body and how it’s metabolized.
Plant-Based Diet
Articles
Ideally, you should keep your plate proportionate. Try to maintain certain ratios of different plant-based foods so you get enough protein, carbohydrates, and fats to nourish you at every meal. Ideally, you want to feel like your meal will sustain you, which means having eaten enough food to feel energized and being able to wait two to three hours before eating your next meal.
Plant-Based Diet
Articles
You’ve probably seen some version of a food guide — a graphic representation of food categories divided into segments. The more space a food group takes up, the more you’re supposed to eat of it to maintain a healthy diet. Many traditional food guides include meat or protein, fruit, vegetable, grain, and dairy categories.
Plant-Based Diet
Articles
It may be daunting to kick a habit that you’ve gotten so used to — especially if you don’t even realize that you have it — but kicking refined processed foods (such as junk food) out of your diet is a worthy cause to take up. They make up a significant amount of your caloric intake without giving you the nutrition you deserve, so they definitely need to go.
Plant-Based Diet
Articles
When you first make the switch to a plant-based diet, it may be in your best interest to get some support from professionals. They can make sure you’re adopting the new lifestyle correctly, answer any questions, and help you see (and celebrate) the changes that take place in your body as a result of eating better.
Plant-Based Diet
Articles
Countless research studies have shown the positive effects that super nutrients can have on your health. The beauty of plant-based foods is that they offer extra goodness that your body just loves to soak up. Some of these foods are rare, some can be found in abundance, and some even travel long distances to make it onto grocery-store shelves.
Plant-Based Diet
Articles
You need to consume a number of fats on a daily basis from a wide variety of sources. The nutrition they provide is essential to your body and your health.
Essential fats
Essential fats, otherwise known as fatty acids (EFAs), are fats that your body needs but are unable to manufacture. Therefore, you must get them from dietary sources.
Plant-Based Diet
Articles
Although it sounds simple, feeling good is really important. When you don’t feel good, all other aspects of your life get out of balance — you can’t be your optimal self, either personally or professionally. Luckily, you have an ace up your sleeve: proper nutrition. You have control over your diet every day, and you can choose what goes into your mouth.
Plant-Based Diet
Articles
You can never see enough commercials telling you to eat more fiber; American society lacks fiber. It’s from not only the processed food but also the meat and dairy that the average North American eats, all of which have no fiber. Luckily, the plant-based diet is full of fiber; in fact, you can’t get away from it!
Plant-Based Diet
Articles
Plant-based diets are effective against cancer because they’re jam-packed with phytonutrients — the chemicals in plants that help prevent disease and infection. The more of them you eat, the better you feel, and the more you help yourself beat the odds of cancer.
Common diseases like cancer, diabetes, heart disease, and osteoporosis have all been known to be lessened or even reversed with a high-quality plant-based diet that is rich in fiber, phytonutrients, and protein.
Plant-Based Diet
Articles
Diabetes is becoming one of the leading diseases and causes of death in North America. With fast food, sugary snacks, and soda pop easily available, it’s no wonder that this blood-sugar disorder has become so prevalent. Before you inject yourself with insulin or go on medication, understand that a plant-based diet has been known to dramatically shift and even reverse type 2 diabetes.
Plant-Based Diet
Articles
Plant-based eating can help with a wide variety of gastrointestinal conditions. A diet high in fiber, vitamins, and minerals can help prevent the onset and progression of these common diseases.
Acid reflux: In this condition, some of the acid content of the stomach flows up into the esophagus. Eating more plants eases acid levels by decreasing or eliminating animal protein (which is more difficult to digest) from the diet.
Plant-Based Diet
Articles
When it comes to heart health, a plant-based diet is really the only way to go. Because animal-based foods are loaded with fat and cholesterol that build up in arteries, causing high blood pressure and worse, you need to avoid them completely if you’re at risk for or have heart disease. Luckily, plenty of plant-based foods can provide your heart with maximum nutrition.
Plant-Based Diet
Articles
Osteoporosis is the deterioration of bone mass in the body. This can happen as a result of aging, lifestyle, and diet, and many people have grown up thinking that a glass of milk will prevent osteoporosis. Although the dairy industry wants you to believe that, the less dairy you consume, the better your bone health is!
Plant-Based Diet
Articles
A plant-based diet is not about how much you eat; it’s about what you eat. In fact, the amount you eat is irrelevant. This may shock you, given that most diets are so focused on portion size, calories, and grams of protein. Why? Because restricting food and calories is not the key to health.
It’s about what’s in the food, what it’s made up of, and what’s in that recipe or box that counts.
Plant-Based Diet
Articles
Ideally, the plant-based diet is a vegan diet with a bit of flexibility in the transitional phases, with the goal of becoming 100 percent plant-based over time. Plant-based dieting is also a goal to reduce your consumption of processed foods to a bare minimum or none. The plant-based diet focuses on whole foods and isn’t just about food; it’s a framework for your well-being.
Plant-Based Diet
Articles
Removing all meat, poultry, fish, dairy, and eggs at once can feel like a dramatic change, but on the other hand, this method keeps things pretty simple — no fuss, no muss. Some people, when they make a decision, need to hurry up and implement it before they change their minds. Going cold turkey has its benefits and drawbacks.
Plant-Based Diet
Articles
Some people prefer the softer approach of easing into a plant-based diet. Generally, the longer it takes to get into a habit, the longer it sticks.
Benefits to taking the slow approach
Taking a slow, cautious approach to implementing a plant-based diet means you get the chance to not only absorb the physical and logistical changes that occur but also to slowly digest all the new foods and information along the way.
Plant-Based Diet
Articles
The nutrients available in plant-based foods can drastically improve your health, no matter which disease you’re suffering from or trying to prevent. Plants are nature’s medicine! In case you need more convincing, here are some other chronic conditions that benefit from a plant-based diet.
Autoimmune diseases and a plant-based diet
An autoimmune disease is a condition in which a person’s immune system attacks itself.
Plant-Based Diet
Articles
Here’s a rundown of basic tips to help you make sure you’re consuming fat in a way that helps, not harms, you in a plant-based diet:
Choose good sources of high-quality fat, such as olives, coconuts, seeds (especially flax), avocados, and raw organic nuts.
Always choose organic foods for safe fats, as many industrial chemicals and commercial farming chemicals are fat soluble and stored in the fats of animals, fowl, fish, and plants.
Plant-Based Diet
Articles
Ancient grains are some of the oldest foods on the planet. They’ve been used for thousands of years and are an excellent source of complex carbohydrates, which help curb appetite. These grains also contain phytochemicals, which can help lower cholesterol and prevent cancer and other diseases. When combined with legumes and vegetables, whole grains provide complete nourishment!
Plant-Based Diet
Articles
How the heck do you cook sea vegetables to make the most of their nutrients? The following tips on preparation and cooking techniques can help you make sure to get them right.
Preparation quick tips
Use these quick how-tos to get your sea veggies ready.
Dulse: You can usually add dulse to your recipe without soaking it first.
Plant-Based Diet
Articles
So how do you make a good grocery list? Well, the first thing you need is pen and paper. No, seriously. To have an effective list, you need to either write it down or create it on your phone or computer (there are even special apps for that) — whichever way works best for you.
First, it helps to determine into which shopper category you naturally fall:
The organizer: This person likes to be on top of things and knows what to expect.
Plant-Based Diet
Articles
You may be thinking, “It’s all well and good to learn about these new foods and how to prepare them, but what about your old favorite comfort foods?” You know — the ones you’re afraid you’ll miss so much that you’ll just have to cheat on your plant-based diet. They’re the ones that are so good, you feel certain there isn’t a plant-based alternative.
Plant-Based Diet
Articles
Unfortunately, most folks have been misled for years by corporations marketing their food products. Consumers mistakenly rely on food labels for an accurate picture of the nutritional value of the foods consumes. Phrases like “all natural,” “made from whole grain,” and “lowfat” seem like they describe healthy foods.
Plant-Based Diet
Articles
You’ve heard it before, and you know it’s true: The key to a successful, highly energized day is eating a balanced breakfast. When you get the right plant-based foods into your body in the morning, you feel great — both mentally and physically. Following are breakfast recipes that are on the lighter side and could even help you achieve weight loss (if that's a goal).
Plant-Based Diet
Articles
Supper in the plant-based world is manageable (and fun!) because you have so many different ways to prepare the same food. It’s all about simple creativity! Following are a few recipes that are on the lighter side (in case your goal is to drop a few pounds).
Hearty Vegetable Cacciatore
Preparation time: 15 minutes
Cook time: 18–30 minutes
Yield: 6 servings
2 tablespoons olive oil
2 cloves garlic, minced
1 cup diced leeks or diced onions
1 cup diced carrots
1 cup diced celery
3 cups sliced mushrooms
1/2 cup finely chopped fresh basil, or 1 teaspoon dried basil
2 tablespoons fresh oregano, or 1 teaspoon dried oregano
3 bay leaves
2 cups tomato sauce
1 teaspoon salt
1/2 cup finely chopped parsley
1 to 2 cups cubed organic tofu
Heat the oil in a large saucepan and cook the garlic and leeks over medium heat until soft.
Plant-Based Diet
Articles
Here are some great ideas for making simple, quick plant-based lunches that you can pack (even in a pinch) and take with you for the workday or out on the town. If you’re looking to drop a few pounds, these recipes are all on the lighter side.
Kale and Cabbage Slaw Salad
Preparation time: 5 minutes
Cook time: 30 minutes
Yield: 10–12 servings
1 head red cabbage
2 carrots
1 beet
1 head fennel
1 bunch kale (about 3 cups)
1/2 cup olive oil
1/4 cup apple-cider vinegar
Juice of 1 lemon (about 3 to 4 tablespoons)
2 tablespoons raw honey or coconut nectar
2 tablespoons hempseeds
Shred the cabbage, carrots, beet, and fennel in a food processor with a shredding blade, or use a mandolin, or hand slice into thin strips.
Plant-Based Diet
Articles
If you eat the right things in balance, you naturally achieve a healthy weight. That being said, choosing certain foods over others helps you get to your goals a little bit more quickly. The table shows some lighter options for plant-based meals.
Weight-Loss Meal Plan
Breakfast (for recipes, see
Light Plan
Plant-Based Diet
Articles
Even if you're trying to lose a few pounds, snacks are an important part of a plant-based diet. The goal for a “snacker” — or, regular eater — is to reach for good foods that make you feel good, not junk foods that make you feel bad. Following are a couple of recipes that are on the lighter side and should help you toward your goals.
Plant-Based Diet
Articles
Your gut isn’t just for digestion and metabolizing your foods. It’s also that little voice inside you that tells you when something is right or wrong. You can use that as your navigation system when trying to reach your nutrition goals, eat the right amounts, or choose the right foods for the right reasons.
Eating intuitively
Intuitive eating is an approach that involves listening to your body to determine whether you’re actually hungry, craving something, or just plain bored.
Plant-Based Diet
Articles
Hydration is an important but often neglected subject. The body is made up of about 60 percent water, and yet many people don’t drink nearly as much as they should to keep their bodies well hydrated. Many plants are made up mostly of water, which is good news for plant-based eaters, but you still need to down some good-quality (preferably filtered) H2O several times a day.
Plant-Based Diet
Articles
The process of transitioning to a plant-based diet can be as big or small a deal as you want to make it. It's just about how you approach it and want to make it happen. You have to have a desire to eat better, feel better, and live longer.
Here are some ways you can maintain your motivation and increase your knowledge about eating a plant-based diet.
Plant-Based Diet
Articles
Minerals are naturally occurring substances that come from the earth and eventually return to the earth. They’re the basic building blocks of all matter! In essence, they’re the life force of most foods, especially plant-based foods, that make everything else work. Without minerals, your body wouldn’t thrive or function in an optimal way.
Plant-Based Diet
Articles
Lots of people these days are talking about what it means to eat organic. Incidentally, this also brings to light the label GMO (genetically modified organism), which is becoming a hot topic of discussion because of the prevalence of GMO foods and the health dangers they present.
Without screening your foods for and understanding these labels, you’re doing your body and your health a disservice — especially if you’re a new plant-based eater making all kinds of transitions to better your overall well-being.
Plant-Based Diet
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Part of making a big change in your eating habits is facing challenges and overcoming them. Although everyone is different and has his or her own struggles, it may help to consider these common obstacles and how to tackle them. Half the battle is knowing what to expect and being ready when the time comes. There’s nothing you can’t surmount!
Plant-Based Diet
Articles
Sea vegetables are plants from the sea. Because they're the closest living plants to the Earth's depths, they not only carry an amazing array of nutrients but also are energetically charged. Sea vegetables come in many different forms (such as wakame, nori, dulse, and arame), making them a great addition to a plant-based lifestyle.
Plant-Based Diet
Articles
Phytonutrients (or phytochemicals) are the major contributors to the color, taste, and smell of many plant-based foods. The word is also an umbrella term for the compounds that plants make that improve a human’s health. These gems possess natural chemicals that protect plants from germs, fungi, bugs, and other unsavory characters.
Plant-Based Diet
Articles
When you first enter a grocery store, you more than likely find yourself right in the produce section, amongst all the colorful fruits and vegetables that you should fill your cart with. So go ahead — start your shopping trip out right there by grabbing your usuals — whatever you’re most comfortable with already (maybe things like carrots, broccoli, and bananas).
Plant-Based Diet
Articles
Carbs are a big nutrient category and tend to be where many people get most of their calories. Because carbohydrates make up such a healthy and large part of a plant-based lifestyle, here are some quick ideas here for meal planning.
Breakfast
Porridge: Scottish or steel-cut oats soaked in water overnight and
Plant-Based Diet
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You can swap out plant-based ingredients for some of your favorite and most comforting ingredients. You may be at a loss and wonder how it’s even possible to find a plant-based alternative to certain foods. Following are some common ingredients and what the main go-tos are in the veggie world.
Milk substitutes for plant-based eating
Luckily you can find a plethora of non-dairy milk alternatives, which are available at stores or easy enough to make at home.
Plant-Based Diet
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On a plant-based diet, you won't be grabbing a sugary, processed, and caffeinated energy drink to boost your energy throughout the day. It's important to start off right with an energy-boosting breakfast. Try some of the following plant-based recipes:
Super Chia Banana Porridge
Preparation time: 10 minutes
Cook time: 15 minutes
Yield: 1 serving
1/4 cup chia seeds, soaked in 1/2 cup water or hempseed milk for 10 minutes
1/2 to 1 ripe banana, mashed
1 teaspoon cinnamon
1 teaspoon green powder (optional)
1 tablespoon softened coconut oil or nut butter
2 tablespoons fresh berries
Stir the soaked chia seeds until a gel-like consistency forms.
Plant-Based Diet
Articles
What's great about a plant-based diet is that it's not just a diet — it's a lifestyle. As such, it encompasses many different aspects of your life, and it can be hard to remember everything you want to remember. This Cheat Sheet is here to help you implement your plant-based diet and to be your pocket-sized cheerleader.
Plant-Based Diet
Articles
Dinner is the pinnacle of the day’s meals. It’s what everyone looks forward to after a hard day of work or school. It’s the heartiest and most filling of all meals and should provide you enough energy to last until breakfast. Try some of the following plant-based dinner recipes.
Arame Soba Noodle Salad
Preparation time: 15 minutes
Cook time: 15 minutes
Yield: 6 servings
6 cups water
1 teaspoon dried basil
1/2 teaspoon dried rosemary
1/2 teaspoon salt
8 ounces kamut or buckwheat soba noodles
1/2 cup arame (sea vegetable)
2 cloves garlic, crushed
1 teaspoon gingerroot, grated
1/4 cup rice vinegar
1/4 cup toasted sesame oil
3 tablespoons tamari
1 cup organic edamame, shelled and cooked (optional)
1 carrot, grated
1 cup chopped green onions
1/2 cup toasted pine nuts or black sesame seeds
1Bring 5 cups of water to a boil in a large pot.
Plant-Based Diet
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When planning your day of plant-based eating out, you ideally want to think about how you can choose a balance of meals that offer your body enough variety to keep you satisfied and full. These options can help you organize your day:
Breakfast: Berry smoothie with plant-based protein powder; whole-grain toast
Plant-Based Diet
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The best way to tackle lunch as a beginning plant-based eater is to make a fantastically filling salad or satisfying soup. Both of these options can be modified with different veggies and enjoyed any time of year; however, you may want to lean more in the salad direction during the warmer months and toward soups in the colder ones.
Plant-Based Diet
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People today are more mobile and more active and have to cram more into each day than ever before, which means more fuel is needed to keep going. Try some of the following plant-based snacks to provide that needed energy.
Chocolate Banana Super Smoothie
Preparation time: 4 minutes
Yield: 2 servings
2 cups water
3 tablespoons hempseeds
2 tablespoons soaked goji berries (soak for 10 minutes)
1 tablespoon coconut oil or coconut butter
1 tablespoon cacao powder
1 tablespoon almond butter
2 tablespoons cacao nibs
1 to 2 scoops plant-based protein powder
2 tablespoons chia seeds
1 tablespoon coconut nectar
1 cup ice
1 banana, frozen
To make a quick hemp milk base, blend the water and hempseeds in a high-speed blender until smooth.
Plant-Based Diet
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Making sure you have the right ingredients in your kitchen when starting (and maintaining) a plant-based lifestyle is essential to making delicious food at home and sticking to your plant-based goals. Always keep these must-haves stocked:
Vegetables: Choose a wide variety of colorful veggies on a regular basis, along with leafy greens like kale and collards.
Plant-Based Diet
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If you’re committed to eating a plant-based diet, you probably won’t be getting your protein from animal sources. However, you may be wondering why plant-based sources are so much better.
Animal proteins (such as whey, eggs, meat, and fish) place quite a bit of stress on the body — much more than plant-based proteins — because they’re highly acidic (especially red meat and dairy).
Plant-Based Diet
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Protein. You eat a lot of it so you can get big muscles, right? But wait, can you only get enough protein if you eat meat? Most people think they understand protein and that it’s pretty straightforward. The truth is, there’s a lot more to know about this macronutrient than you may realize.
Protein is the major building block the body uses to produce things like muscle, hair, and nails and help with growth and regeneration of tissue.
Plant-Based Diet
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Whether you train hard at the gym or just find that you feel better eating more protein, you may want to follow a meal plan that looks like the one in the following table. However, be sure to rotate these items regularly with other high-protein plant-based foods.
Protein-Filled Meal Plan
Breakfast (see
Pro
Plant-Based Diet
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Following are several recipes for the most important meal of the day. If you are working out a lot or know that your body feels better when you consume more protein, you might try these protein-filled options.
Turmeric Tofu Scramble
Preparation time: 5 minutes
Cook time: 20 minutes
Yield: 6 servings
1 tablespoon ground cumin
1 tablespoon ground turmeric
1 teaspoon coriander
1/2 teaspoon chili powder (optional)
1/2 teaspoon paprika
1 teaspoon dried thyme
pinch cayenne pepper
1/4 teaspoon sea salt
ground black pepper to taste
1 tablespoon grape seed oil
1 onion, peeled and diced
1 green bell pepper, diced (optional)
2 pounds firm organic tofu, drained
In a small bowl, mix together the cumin, turmeric, coriander, chili powder (if desired), paprika, thyme, cayenne, salt, and black pepper.
Plant-Based Diet
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If you’re just starting out on a plant-based diet or simply don’t have time to spend all day cooking dinner, consider cooking more food than you need for one meal and then building your next dinner around the leftovers. Following are some protein-filled dinner options:
Tangy Tempeh Teriyaki Stir-Fry
Preparation time: 15 minutes
Cook time: 15 minutes
Yield: 8 servings
Marinade (see the following recipe)
10.
Plant-Based Diet
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Lunch recharges you after a busy morning and sets the tone for the rest of the day. You want to make sure it’s balanced, varied, and filling enough that it lasts until snack time. If you feel like you need some extra protein in your plant-based diet, try the following lunch recipes.
Quinoa Tabbouleh Salad
Preparation time: 10 minutes
Cook time: 25 minutes
Yield: 8 servings
Dressing (see the following recipe)
1 cup quinoa
1-1/2 cups water
Pinch sea salt
1 cup chickpeas
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
2 cups spinach, finely chopped
1/2 cucumber, diced
1 cup cherry tomatoes, quartered
Rinse the quinoa and strain it through a fine mesh strainer.
Plant-Based Diet
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You have plenty of friendly plant-based options from which to choose for your snacks. If you are concerned about the amount of protein in your diet, or you're wanting to boost your protein intake, try the following snack options.
Super Brazil and Goldenberry Trail Mix
Preparation time: 5 minutes
Yield: 2 servings
1 cup brazil nuts, chopped
1 cup unsweetened coconut flakes
1/2 cup goldenberries
1/4 cup goji berries
1/2 cup pumpkin seeds
pinch of sea salt (optional)
Place all the ingredients in a large glass jar or container and shake!
Plant-Based Diet
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Carbohydrates that are similar to ancient grains are called pseudo-grains. They’re actually seeds but have grain-like characteristics. The following table shows you more about the ones you should add to your plant-based diet, as well as how to cook and store them.
Pseudo-Grains
Name of Grain
Health Benefits
How to Use It
How to Store It
Amaranth: The seed of a plant from Central America that
has a nutty flavor and can be combined well with other grains
Higher in protein than many other grains, amaranth also
contains the essential amino acid lysine, which is hard to find in
plant-based foods.
Plant-Based Diet
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Raw foods include any natural food that hasn’t been heated. Technically (or scientifically) speaking, that means not above 48 degree Celsius or 120 degrees Fahrenheit. However, different experts have different theories about what constitutes raw food.
Raw foods are not only loaded with enzymes (which help break down food), but they’re also bursting with all of their nutrients in their natural state.
Plant-Based Diet
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Make sure you get yourself on track each day with a good, solid meal plan. These sample meal plans for breakfast, lunch, and dinner can help you get started as a new plant-based eater.
Breakfast ideas
Add these ideas to your list to start your day off right:
One or two slices of sprouted-grain toast with your nut butter of choice and sliced banana, along with a glass of rice milk (with or without a scoop of protein powder).
Plant-Based Diet
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When you’re immersed in the world of plant-based eating for a bit of time, grocery-store shopping may begin to lose its appeal. You may find yourself wanting to set foot instead on alternative ground, which is actually now becoming more mainstream. Shopping at places like farmers’ markets and health-food stores or getting involved with a local community-supported agriculture (CSA) service will likely become your new terrain for shopping.
Plant-Based Diet
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Always keep these foundational items stocked in your pantry, cupboards, and the like when you are eating a plant-based diet. Some of these foods have a short shelf life, but you can keep others around for longer periods of time.
Goods with a shorter shelf life: Pastas, milks, and more
Make sure you buy these items in small amounts, and rotate your inventory frequently:
Baking goods: Baking powder, baking soda, and vanilla (and other) extracts
Dried beans: Black beans, chickpeas, kidney beans, lentils, pinto beans, and white beans
Egg replacements: Ground flaxseeds or ground chia seeds
Flavorings: Carob, cacao powder, sea salt, and wasabi powder
Flours: Buckwheat flour, brown-rice flour, oat flour, kamut flour, or spelt flour
Herbs and spices: Allspice, basil, bay leaves, chili powder, cinnamon, cloves, cumin, curry powder, five spice powder, garlic powder, ground ginger, ground mustard, marjoram, onion powder, oregano, paprika, rosemary, sage, thyme, turmeric, whole black pepper, and whole nutmeg
Store your herbs and spices away from heat and light sources.
Plant-Based Diet
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You’re more likely to be successful if you have people around you who are encouraging you and supporting what you’re doing. You may want to have one of the following to turn to, so you can transition to a plant-based diet successfully.
Community potlucks and meet-ups: This is a great way to meet people who are on the same journey.
Plant-Based Diet
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A core of foods makes up a plant-based diet. Making sure that you really understand them is key for a strong foundational knowledge that you can continuously build upon. You’ll find so many wonderful foods to explore and try, but for now here are the basics and what foods to avoid.
The big question is, “If I’m not eating anything from an animal, what is there to eat?
Plant-Based Diet
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Meal planning, whether it’s just for you or for your whole family, can be challenging and overwhelming. Even if you intend to eat only healthy foods, it’s easy for your lifestyle and other excuses to get in the way.
Maybe you work late, or you forget to pack a lunch. Maybe you just don’t have time to grocery shop.
Plant-Based Diet
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Saturated, monounsaturated, and polyunsaturated fats are the three most common forms of fat that you encounter in the plant world. Fats are classified by their density and the number of carbons in a chain. Without getting too complicated, the more carbons a fat has, the more saturated it is. Here’s a little breakdown, starting with the most saturated of fats:
Saturated fats:
Don’t normally go rancid, even when heated for cooking
Are made in your body from carbohydrates
Constitute at least 50 percent of your cell membranes, giving cells stiffness and integrity
Are needed for calcium to be effectively incorporated into the skeletal system
Protect the liver from alcohol and other toxins
Enhance immune function
Are needed for the proper use of essential fatty acids (EFAs)
Plant-based sources: coconut oil and palm oil
Monounsaturated fats:
Tend to be liquid at room temperature
Don’t go rancid easily and can be used in cooking at moderate temperatures
Plant-based sources: olive oil, almonds, pecans, cashews, peanuts, and avocados
Polyunsaturated fats:
Contain omega-3 and omega-6 fatty acids
Are liquid even when refrigerated
Should never be heated
Plant-based sources: walnuts, chia, hemp, and flax
Most “politically correct” nutrition (meaning what the government wants you to eat) is based on the assumption that you should reduce and ideally eliminate your intake of fats — particularly saturated fats — from animal sources because they’re to blame for things like heart disease.
Plant-Based Diet
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You can approach a gradual implementation of a plant-based diet in two ways. You want to focus either on what you can eliminate or what you can add in. Adding in is not as scary as taking something out. If you decide that a gradual transition is for you, decide whether to eliminate foods or add them. To help you out, here are some guidelines for both approaches.
Plant-Based Diet
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The vitamins you get from plant sources are essential for growth, vitality, and health. They’re the cornerstones of proper digestion, elimination, and resistance to disease. Here are some of the top ones:
Vitamin A: Great for eyesight and night vision. It’s found in a variety of yellow and orange fruits and vegetables, as well as leafy green vegetables.
Plant-Based Diet
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Eating a plant-based diet simply means eating more plants. No matter where you are, or what you eat right now, you can eat more plants (everyone can). Of course, your goal should be to eat predominantly (and, ideally, exclusively) plant-based all the time, but you’ll likely have a transitional phase, and it starts with eating more of the stuff that the Earth has so deliciously and naturally provided.
Plant-Based Diet
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Sea vegetables are plants from the sea. They not only carry an amazing array of nutrients, but they’re also energetically charged, taste amazing, and come in many different forms. Most sea vegetables contain a similar array of nutrients, including iodine, vitamins C and B12, protein, iron, zinc, and many more.
Plant-Based Diet
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Superfoods have concentrated nutrients (protein, carbohydrates, and fats) and provide an intense amount of nutrition in every bite. Anyone can benefit from eating more superfoods because they’re so super!
Superfoods protect your body from free-radical damage (which contributes to the aging process), give you more energy, help your body detoxify, promote clear and bright skin, give you mental clarity, help with weight loss, and improve immunity.