If you’re like most people who live in industrialized countries, you grew up in a home that centered around meat and dairy. Chicken, beef, pork – it was on the table and a meal wasn’t complete unless it included some form of animal-based protein. So, if you’re considering dipping your toes into a plant-based diet, you might be skeptical. Could you feel full without your beloved cheese and BBQ ribs?
Even if you’ve always had meat on the table, you can still embrace and enjoy a plant-based diet. With a little planning, creativity, and commitment, transitioning to a plant-centric diet is easier than you think. And you don’t have to make a full transition. You can always add more plants to your plate and subtract some of the meat and dairy. But here’s the truth. Many people who make the switch discover, after a transition period, enjoy plant-based foods as much as or more than meat. And you might find you feel lighter, healthier, and more energetic when you eat more plants and less meat.
Let’s look at a simple 7-day plan for going plant-based (or adding more plants to your plate) that won’t leave you hungry, frustrated, or dissatisfied.
Phase 1: Planning & Preparation
Before you toss the bacon and beef broth, spend a few days (or weeks) researching and planning. This will help you approach a plant-based diet intelligently and increase your odds of sticking with it.
Learn the basics – Study up on plant-powered nutrition, ingredient swaps, vegan cooking tips. Check out docs like “Forks Over Knives” on the health and eco benefits. Knowledge will empower you to transition with confidence and satisfaction. It’ll also ensure you’re eating a balanced plant-based (or almost plant-based) diet.
Clean out and restock – Remove the ultra-processed junk food from your cabinets. Then, restock your shelves with plant-based staples. Think beans, lentils, whole grains, nuts, seeds, tofu, plant milks, herbs, spices, citrus, avocados, leafy greens, vegetables, fruits. Having healthy ingredients accessible makes plant-based cooking easier and more rewarding. You can find items, like seeds, nuts, whole grains, lentils, and beans, in bulk bins and save on packaging too.
Meal plan – Write down 7 days of plant-based meals and snacks, so you won’t have to scramble around to make plant-based dishes at home. Include plant-based dishes you already know how to make, but also include other simple new recipes you’re itching to try. Mixing a little new with the old will make the transition easier.
Phase 2: Embrace the Plants
With careful planning, you’ve set the stage for success in your plant-based venture. Now, launch your great plant-based experiment. Start preparing more plant-based meals. Here are some tips to make your journey more of an adventure:
Try new flavors – Who doesn’t love trying something new? So, don’t be afraid to experiment with new whole foods and flavor combos. Sample exotic grains like farro or amaranth. These ancient grains are packed with fiber and plant-based protein, with antioxidants to sweeten the pot.
Experiment with produce you might have avoided in the past because they intimidated you or seemed hard to prepare, like beets or artichokes. Look for new and exotic fruits and vegetables you’ve never added to your grocery cart. Teach your taste buds to embrace new flavors and textures and watch them adapt. Scour online sites, like Pinterest, for plant-based recipes that taste as delicious as they look in photos.
Appreciate abundance – One thing that brings endless satisfaction about eating plant based is the abundance of foods the plant kingdom offers. You’ll never get bored when you eat the rainbow. Enjoy your offerings mindfully! Also, consider getting the bulk of your produce from farmer’s markets where the sellers are friendly and you can talk to them about how they grow their food.
Get creative in the kitchen – With animal products off the menu (or in limited quantity), you can flex your creative muscle even more. Skip the packaged sauces and blend cashews into an ultra-creamy sauce. Make colorful and epic grain bowls that excite your senses. Give your favorite comfort foods like mac and cheese a plant-based twist. The options are endless once you start experimenting.
Phase 3: Troubleshooting & Beyond
Changing lifelong meat-eating habits is no easy feat. Be compassionate with yourself when you hit the occasional speed bump and fall back into old habits. Keep satisfying plant-based snacks on hand like guac and crackers. Going out for pizza with friends? Scope out vegan options in advance so you can still join in the fun. And if you slip up, get right back on track with your next meal. Progress, not perfection, is the goal. Set yourself up for success. Make things easy by prepping veggies in advance, keeping healthy grab-and-go options stocked, getting family/friends in on plant-powered potlucks.
Remember your “why” – Connect often with what motivated you to give plant-based a shot, whether for health, environmental or ethical reasons. When you recall your deeper purpose, it helps you stay on the course when obstacles pop up.
The Green Verdict
Once you lay the groundwork, going plant-based or nearly plant-based is easier than you think. Don’t be surprised if you feel more vibrant, energized, and satisfied when you put more plants on the table. It’s helpful to consult with a dietitian if you go completely plant based. They can help you tweak your diet to maximize the nutrients you get and avoid deficiencies. Now that you have a step-by-step plan, the only question left is: which plant-powered recipe should you try first? Turn it into a culinary adventure!
References:
- “Should I be eating more fiber? – Harvard Health.” 27 Feb. 2019, .health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927.
- Clem J, Barthel B. A Look at Plant-Based Diets. Mo Med. 2021 May-Jun;118(3):233-238. PMID: 34149083; PMCID: PMC8210981.
- “Embracing a plant-based diet – Stanford Report.” 06 May. 2021, news.stanford.edu/report/2021/05/06/embracing-plant-based-diet/.
- “Plant-Based Diet: The Breakdown | Nutrition – University of Arizona.” 16 Oct. 2020, nutrition.arizona.edu/news/2020/10/plant-based-diet-breakdown.
- “People Still Don’t Get the Link between Meat Consumption and Climate ….” 11 Apr. 2016, https://blogs.scientificamerican.com/guest-blog/people-still-don-t-get-the-link-between-meat-consumption-and-climate-change/.
- “Q&A: Meat, health and the environment – Stanford Earth.” 06 Feb. 2019, https://sustainability.stanford.edu/news/qa-meat-health-and-environment.
- Grzywa-Celińska A, Krusiński A, Mazur J, Szewczyk K, Kozak K. Radon-The Element of Risk. The Impact of Radon Exposure on Human Health. Toxics. 2020 Dec 14;8(4):120. doi: 10.3390/toxics8040120. PMID: 33327615; PMCID: PMC7765099.
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