60-Second Guide to a Plant-Based Diet

healthy-eating

When I first transitioned to a plant-based diet, I spent a tremendous amount of time educating myself. I took cooking classes, read books, listened to podcasts and even worked with a plant-based nutritionist. I did this for months!

Not everyone has the time to do this, and honestly, I don’t think you have to. The basics of following a plant-based diet are simple. Here’s what you need to know in a nutshell:

60-Second Guide to a Plant-Based Diet

Here’s a basic list of what to eat everyday (of course, no one’s perfect – I’m certainly not! So don’t beat yourself up when you don’t manage this) This list comes predominantly from Joel Fuhrman’s “Eat to Live”:

  • A wide variety of raw and cooked veggies
  • Two or more servings of dark leafy green veggies
  • ½ cup of beans or legumes
  • At least 3 fresh fruits
  • At least one serving of whole grains
  • 2 servings of healthy, whole food fats. By whole food fats I mean fat sources that are in their whole natural state the way they are in nature. Thus, an olive is a healthy whole food fat, whereas olive oil is not. Eat walnuts or ground flax seeds for one of your fat servings to provide you with omega 3.
  • Most plant-based authorities also recommend taking a B12 supplement
  • Get 2 to 3 hours of sun exposure a week for vitamin D

Here’s what you want to reduce or eliminate – again, don’t beat yourself up if you’re not perfect (click on the food for more info about why you should cut back on it):

Simple Meal Planning

Here are some Breakfast Ideas (notice that I measure my fats so I don’t overdo it with them):

  • Green  smoothie with 1 tablespoon of flax seeds or 1/4 cup of nuts
  • Fruit salad with 1/4 cup of nuts
  • Toast with 2 tablespoons of almond butter and bananas and an additional piece of fruit
  • Fruit with coconut milk yogurt and 1/4 cup of nuts
  • Whole grain cereal with fruit, 1/4 cup of nuts and non-dairy milk
  • Whole grain pancakes, waffles or baked good with fruit and 1/4 cup of nuts

Here are some Lunch Ideas that include raw veggies and a dark leafy green:

  • Vegetable or vegetable bean soup with whole grain bread and a green smoothie
  • Large salad with beans
  • Vegetable and bean burrito and salad
  • Veggie sandwich with cut veggies and hummus
  • Baked potato with sautéed mushrooms, mushroom gravy and salad
  • Leftovers from last night’s dinner and a green smoothie

Here are some Dinner Ideas that include raw veggies and a dark leafy green (I also make sure to include beans with dinner if I didn’t have beans for lunch):

  • Vegan pizza with a salad
  • Veggies stir fried without oil over rice with a green smoothie
  • Whole grain pasta with veggies and salad
  • Vegetable curry over rice with a green smoothie
  • Homemade veggie burger with a salad

Photo courtesy of Ayushveda.com.

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About celestedimilla

Hey there. I’m Celeste, California girl, writer, psychotherapist and burgeoning plant-based foodie.
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16 Responses to  60-Second Guide to a Plant-Based Diet

  1. mllaurie says:

    This is great advice and shows how simple it really is. I would add 2 things: getting outside every day for vitamin D, and flax seeds or walnuts for Omega-3.

    • Hey there Michelle! Yes – Omega-3 and vitamin D are very important. Thanks for suggesting these, I’m going to add them to the post. I hope you’re having a wonderful week! Celeste 🙂

  2. Nicely done! Simple and sensible suggestions.

  3. I’m not vegan but there are some marvellous ideas here, thanks for sharing : )

  4. vixbakes says:

    Perfectly explained… great post. Now if I could only look like the girl in your picture…

  5. WordsFallFromMyEyes says:

    Excellent. Thank you.

  6. Pingback: It’s My Blogiversary!!! | Honk If You're Vegan

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