What is a plant-based diet? Discover the benefits, potential risks, and a 14-day sample menu to help you get started on this sustainable and nutritious eating approach.

Understanding the Plant-Based Diet

The plant-based diet is a broad term that encompasses various eating philosophies, including vegan, vegetarian, the Mediterranean diet, and the flexitarian diet. The common thread is a focus on prioritizing plant-based foods over animal-based products. This shift has gained significant momentum in recent years, driven by concerns over environmental sustainability and the potential health benefits.

The Surge in Plant-Based Eating

According to research, the number of food and drinks that included the phrase “plant-based” increased by 268% between 2012 and 2018. Two key factors contributing to this trend include:

1. Environmental sustainability concerns, as plant-based proteins are generally considered more environmentally friendly than animal-based proteins.
2. The popularity of documentaries promoting plant-based, vegan, and vegetarian diets.

The Benefits of a Plant-Based Diet

A plant-based diet can offer numerous health benefits, including:

• Improved overall health outcomes by providing the body with essential vitamins, minerals, fiber, and protein.
• Potential risk reduction for diet-related chronic illnesses, such as diabetes, hypertension, and cardiovascular disease.
• Positive impacts on cholesterol levels, heart health, diabetes prevention, and cancer prevention.

Potential Risks and Deficiencies

While the plant-based diet can be highly beneficial, there are some potential risks and deficiencies to be aware of, particularly for vegans who eliminate all animal products:

• Possible deficiencies in vitamin D, vitamin B12, calcium, omega-3 fatty acids, iron, and zinc.
• The need to carefully plan and supplement the diet to ensure adequate nutrient intake.

However, these deficiencies can be effectively managed through the use of supplements and the consumption of fortified foods, with the guidance of a healthcare team.

Tips for Starting a Plant-Based Diet

If you’re interested in exploring a plant-based diet, here are five helpful tips to get you started:

1. Gradually incorporate more plant-based foods into your diet, rather than making a drastic change all at once.
2. Focus on incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure a balanced nutrient intake.
3. Consult with a registered dietitian or healthcare professional to develop a personalized plan and address any potential deficiencies.
4. Experiment with new plant-based recipes and cooking techniques to make the transition enjoyable and sustainable.
5. Stay informed about the latest research and developments in the plant-based diet movement to stay motivated and informed.

A 14-Day Sample Menu

To help you get started, here’s a 14-day sample menu that showcases the variety and versatility of a plant-based diet:

Day 1

Breakfast: Overnight oats with berries and nut butter
Lunch: Quinoa and roasted vegetable salad
Dinner: Lentil and sweet potato curry

Day 2

Breakfast: Tofu scramble with spinach and whole-grain toast
Lunch: Vegetable sushi rolls
Dinner: Grilled portobello mushroom burgers with roasted sweet potato fries

Day 3

Breakfast: Chia seed pudding with mango and coconut milk
Lunch: Chickpea and avocado salad sandwich
Dinner: Baked tofu with roasted broccoli and brown rice

The 14-day sample menu continues with a variety of plant-based meals, including stir-fries, buddha bowls, vegetable-based pasta dishes, and more. By following this sample menu, you can get a taste of the diverse and delicious options available on a plant-based diet.

Embracing a Plant-Based Lifestyle

As the popularity of plant-based diets continues to grow, it’s clear that this eating approach offers a range of benefits, from improved health to environmental sustainability. By gradually incorporating more plant-based foods into your diet and exploring new recipes and cooking techniques, you can embark on a rewarding and nourishing journey towards a healthier, more sustainable lifestyle.

What to Eat and a 14-Day Sample Menu

Amid the popularity of low-carb eating in the late 2010s, there’s a new eating philosophy that’s recently started generating more buzz, and it’s one backed by loads of scientific research: plant-based eating.

What Is a Plant-Based Diet?

There are many different interpretations of the so-called plant-based diet. For example, vegan, vegetarian, the Mediterranean diet, the flexitarian diet, and simply limiting meat intake in favor of plant-based foods all qualify as plant-based diets. No matter which plan you opt for, one thing’s for sure: Prioritizing plant-based foods has never been more popular. According to an article in The Washington Post, the research firm Mintel found that the number of food and drinks that included the phrase “plant-based” increased 268 percent between 2012 and 2018. (1)

Krista Linares, RDN, MPH, a registered dietitian and the founder of Nutrition Con Sabor, based in Los Angeles, says there are two main reasons for the surge in popularity of plant-based diets. “First, concerns over global warming have led to people looking for more environmentally sustainable options, and animal proteins are generally thought of as less environmentally sustainable than plant-based proteins,” she says.

A report from the EAT-Lancet Commission backs this up. As the summary quote put it: ”Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts, and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50 percent. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”

The second reason for the plant-based diet boom, says Linares, is ”there has been an influx of popular documentaries promoting plant-based or vegan and vegetarian diets.”

Next up video playing in 10 seconds

Avocado Salad With Ginger-Tamari Dressing

Here’s a refreshing salad that you can have ready in a matter of minutes, using San-J Tamari. The recipe has a variety of textures, from the crunchy cucumber to the cool and creamy avocado. San-J Tamari Organic Soy Sauce has a richer and more complex taste than typical soy sauce — and it’s non-GMO and gluten-free!

contains  Soy

4.2 out of 176 reviews

PREP TIME

10 min

COOK TIME

5 min

TOTAL TIME

15 min

Ingredients

1 tbsp San-J Organic Tamari Soy Sauce

2 tsp fresh lemon juice

1 tsp fresh ginger, grated

1 clove garlic, grated

Water, as needed

1 large bunch cilantro, chopped

2 mini cucumbers, thinly sliced

2 green onions, thinly sliced

2 avocados, sliced

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

263

total fat

21g

saturated fat

2.9g

protein

5g

carbohydrates

18g

fiber

10. 9g

sugar

3.1g

added sugar

0g

sodium

499mg

TAGS:

Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch

What Are the Benefits and Risks of Choosing a Plant-Based Diet?

Research from Mintel found that about 52 percent of adults who eat this way do so because they prefer the taste, and 39 percent cite their health as the main reason they’ve adopted a plant-based diet. (2)

Benefits

“There are so many reasons for increased interest in plant-based eating, including personal-health-related benefits and all the research that supports risk reduction of diet-related chronic illnesses as well as improved management of diabetes, hypertension, and cardiovascular disease,” says Maya Feller, MS, RD, CDN, who’s based in Brooklyn, New York, and is the author of The Southern Comfort Food Diabetes Cookbook. “Diets rich in vegetables, nuts like almonds, and fruits improve overall health outcomes by supplying the body with vitamins, minerals, fiber, and protein. ”

Linares, too, sees increased fiber intake as a major benefit. “A high-fiber diet can be beneficial for cholesterol levels, heart health, diabetes prevention, and [helping to] prevent certain types of cancer,” she says. She says it’s a good eating approach for people who have high cholesterol, diabetes, or a family history of either. According to the Cleveland Clinic, plant-based diets also help lower the risk of high blood pressure, heart disease, digestive disease, colon and breast cancers, and obesity. (3)

Risks

Because it eliminates so many foods, there’s some concern that following a plant-based diet could lead to nutritional deficiencies, especially for vegans who cut out all animal products. Past research suggests that vegans may be deficient in vitamin D, vitamin B12, calcium, omega-3 fatty acids, and sometimes iron and zinc as well. The good news is these deficiencies can be avoided by taking supplements that your healthcare team approves, or by consuming foods that are fortified with these nutrients. (4)

5 Tips for Starting a Plant-Based Diet

This isn’t a rigid diet where you need to stick to certain calorie restrictions or eat the same meals every day. Following a plant-based diet is flexible, and there’s plenty of room to make the diet your own by choosing the plant-based foods you like best. It also presents a good opportunity to experiment in the kitchen and try out tasty new recipes you hadn’t considered before. Here are five tips to get you started on your plant-based journey.

1. Limit meat to one meal per day. If you’re someone who eats a lot of meat right now, it may seem hard to suddenly drop it from your diet. So do it gradually. Start by trying to eat meat-free during the day and have meat only at dinner. It may also help to change the way you think about meat. View it as a garnish rather than the centerpiece of your plate, suggests Harvard Health, and you can continue to whittle it away from your meals. (5)
2. Substitute plant-based proteins for animal-based foods. Try plant-based protein sources, such as tofu, legumes, and grains, in place of beef and fish, suggests the National Kidney Foundation. (6)
3. Rethink dessert. Eating a plant-based diet doesn’t need to be a bummer — there are plenty of vegan dessert options and recipes (see below). Even fresh fruit after dinner could help satisfy your sweet tooth without added sugar or unhealthy fats. (5)
4. Prepare snack options. Keep lots of plant-based foods on hand so you always have something to reach for when you get hungry, such as fresh fruit, a small handful of unsalted nuts, and veggie sticks with hummus dip.
5. Avoid deficiencies. Let your doctor or dietitian know that you’re thinking about adopting a plant-based diet, and ask if he or she has suggestions for making sure you receive necessary vitamins and minerals. In general, you’ll want to reach for foods and drinks that are fortified with vitamin B12, calcium, and vitamin D. Also, to ensure you’re taking in enough fatty acids and zinc, include foods in your diet that are naturally rich in these nutrients, such as walnuts, hempseed-based beverages, whole grains, and legumes. (4)

A Complete Plant-Based Diet Food List

But what exactly does eating a plant-based diet look like? As mentioned, there are many definitions, but our interpretation is that the diet limits animal products, including meat, poultry, eggs, and dairy, in favor of whole, plant-based foods.

To take the guesswork out of grocery shopping, here are the foods to eat, limit, and avoid when sticking to a plant-based diet. (3)

Protein

Liberally

• Beans
• Lentils
• Chickpeas
• Quinoa
• Tempeh
• Tofu
• Seitan
• Hummus

Occasionally, Rarely, or Never

• Meat (including beef, pork, and chicken)
• Fish
• Seafood
• Eggs

Fat

Liberally

• Avocado
• Avocado oil
• Olive oil
• Coconut oil
• Nut butters
• Nuts
• Unsweetened shredded coconut

Occasionally, Rarely, or Never

• Fried food (including french fries, mozzarella sticks, and chicken nuggets)
• Desserts baked with added sugar or refined grains, butter, or margarine

Fruits and Veggies

Liberally
There are no fruits and veggies that are off-limits. Examples of foods you can eat include:

• Bananas
• Pineapple
• Apples
• Berries
• Pears
• Oranges
• Peaches
• Broccoli
• Kale
• Lettuce
• Carrots
• Asparagus
• Cauliflower
• Tomatoes
• Spinach
• Peppers
• Potatoes
• Zucchini
• Eggplant
• Artichokes
• Sweet potatoes
• Squash

Nuts and Seeds

Liberally

There are no nuts and seeds that are off-limits. But the healthiest choices of nuts and seeds are the raw, unsalted, and unsweetened variety. Examples of foods you can eat include:

• Almonds
• Peanuts
• Cashews
• Pecans
• Macadamia nuts
• Pumpkin seeds
• Peanut butter
• Almond butter
• Sunflower seeds
• Chia seeds
• Flaxseeds

Grains

Liberally

• Brown rice
• Quinoa
• Bulgur
• Barley
• Oatmeal
• Farro
• Brown rice pasta

Occasionally

• White bread
• White pasta
• White rice
• Cereals
• Crackers
• Desserts
• Pastries made with refined grains

Dairy

Liberally

• None

Occasionally, Rarely, or Never

Because dairy products come from animals, they should all be limited. They include:

• Yogurt
• Milk
• Ice cream
• Cheese

Sweeteners

Liberally

• Maple syrup
• Date syrup

Occasionally, Rarely, or Never

• Honey (if you are on a vegan diet, never)
• White sugar

Condiments and Sauces

Liberally

• Salsa
• Mustard
• Balsamic vinegar
• Soy sauce
• Nutritional yeast
• Tomato sauce
• Dairy-free pesto

Occasionally, Rarely, or Never

• Ketchup
• Barbecue sauce
• Mayonnaise

Drinks

Liberally

• Water
• Coffee
• Tea
• Nut-based beverages (almond milk, cashew milk)
• Oat milk
• Soy milk
• Rice milk
• Hemp milk
• Fresh-squeezed juices

Occasionally, Rarely, or Never

• Milk
• Soda
• Processed fruit juices
• Wine
• Beer
• Liquor

Herbs and Spices

Liberally

All herbs and spices are allowed on a plant-based diet. Examples include:

• Basil
• Saffron
• Cardamom
• Cinnamon
• Allspice
• Oregano
• Rosemary
• Cayenne pepper
• Red pepper flakes
• Turmeric

Your 14-Day Plant-Based Diet Eating Plan

Ready to put those guidelines into action? Here is two weeks’ worth of menu ideas, including breakfast, a snack, lunch, dinner, and dessert each day. Since this diet is not about counting calories or macronutrients, there are no specific serving sizes provided. With help from Linares, we’ve made sure the following meals abide by the USDA nutrition guidelines. (3,5)

Day 1

Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast

Snack Roasted edamame

Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad

Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives

Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter

Day 2

Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa

Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit

Lunch Vegetable and lentil soup with a whole-grain roll

Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans

Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey

Day 3

Breakfast Fruit salad with pecan granola

Snack Whole-grain crackers with hummus

Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans

Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side

Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives

Day 4

Breakfast Slice of vegan banana bread with nut butter

Snack Veggie sticks and hummus

Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll

Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice

Dessert Citrus olive oil cake, like the recipe from Cookie + Kate

Day 5

Breakfast Soy-based yogurt with granola and blueberries

Snack Mixed nuts and fruit

Lunch Two slices of toast with eggs and avocado and a side salad

Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes

Dessert Vegan apple crisp, like the recipe from Minimalist Baker

Day 6

Breakfast Overnight oats with chia seeds and maple syrup

Snack Homemade baked kale chips with hummus

Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette

Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad

Dessert Vegan cheesecake, like the one from Nora Cooks

More on Plant-Based Diets

The Top Vegetarian Diet Myths, Debunked

Day 7

Breakfast Two slices of whole-wheat toast with almond butter

Snack Frozen grapes and a handful of almonds

Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple

Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad

Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut

Day 8

Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach

Snack Guacamole and raw veggies

Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil

Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar

Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit

Day 9

Breakfast Smoothie with kale, avocado, banana, soy milk, and dates

Snack Roasted chickpeas

Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms

Dinner Zucchini and black bean enchiladas served with salsa

Dessert Fresh strawberries and coconut milk yogurt

Day 10

Breakfast Chia seed pudding with banana slices and dried coconut flakes

Snack Baby carrots and hummus

Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side

Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad

Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin

Day 11

Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries

Snack Banana with almond butter

Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple

Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts

Dessert Vegan brownies, like those from Gimme Some Oven

More on Following a Plant-Based Diet

What to Know Before You Go Vegetarian

Day 12

Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon

Snack Apple with natural peanut butter

Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese

Dinner Chickpea pasta with marinara sauce and a spinach orzo salad

Dessert Baked apples with walnuts

Day 13

Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed

Snack Pineapple chunks with cashews

Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple

Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad

Dessert Dairy-free yogurt with mixed berries and nut butter

Day 14

Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter

Snack Soy yogurt with fresh fruit

Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu

Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll

Dessert Sliced apples with honey and nut butter

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7-day plant-based diet meal plan

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(Image credit: Getty Images)

With an increasing amount of people choosing to follow a plant-based diet meal plan, we asked the experts what plant-based actually means. Many of us know that consuming fewer animal products is good for the planet, but dialing down on the amount of meat and dairy we consume can also be good for our health. 

Cutting out meat and dairy products can feel challenging – especially if you’re not that confident in the kitchen – but there are plenty of alternatives out there to help and you definitely don’t have to skip your favorite meals, you just need to tweak them. Plus, if you invest in one of the best vegan protein powders, you can rest assured you’ll still be getting the protein you need. 

From savvy grocery shopping to identifying your plant-based protein sources, there are plenty of ways that you can increase your fruit and vegetable intake without it feeling like an enormous chore. Here, we break down the components of a plant-based diet, provide you with a seven-day plant-based diet meal plan and give you some tips to help you along the way.  

What to eat on a plant-based diet

According to a study by the Journal of Translational Psychiatry, research shows that a plant-based diet can improve your overall health and help reduce the risk of disease. Many researchers believe this is partly down to the reduction of animal products in the diet. 

“A plant-based diet is one that contains foods that have come from plant sources, with little to very few animal products,” says registered dietitian Reema Patel of Dietitian Fit & Co

To help you discover how easy and nutritious plant-based meals can be, Patel has put together a seven-day plant-based diet meal plan.

• Related: Are protein bars good for you?
• Related: Plant-based diet for beginners

Plant-based breakfast ideas

Day 1: Peanut butter and banana on whole grain toast – here you get protein and healthy fats from the peanut butter and the banana and wholegrain toast provide carbohydrates and a source of fiber.

Day 2: Chia pudding – chia seeds are an excellent source of healthy fats and plant-based protein. We can make this with plant-based milk alternatives (be sure to choose a fortified, no added sugar variety). Any additional fruits added will provide a source of fiber. 

Day 3: Tofu scramble & wholegrain toast with mushrooms – tofu is an excellent protein source, combining it with carbohydrates and fiber from the toast and mushrooms, to get in plenty of nutrients to start the day. 

Day 4: Mango smoothie with oats, coconut milk, and coconut yogurt – make this fruit smoothie more filling by adding a tbsp full of oats. 

Day 5: Almond butter and strawberries on whole grain toast – here you get healthy fats from the almond butter and the strawberries provide fiber and an antioxidant boost. 

Day 6: Greek yogurt with oats, berries, and chia seeds – yogurt is a great source of protein as are the chia seeds.

Day 7: Quinoa porridge with peach slices and an almond butter drizzle – like chia seeds, quinoa is another significant source of protein, making it perfect for a plant-based diet meal plan. 

(Image credit: Getty Images)

Plant-based lunch ideas

Day 1: Plant-based cheese and cannellini bean spinach salad – the cheese provides both protein and fats, with the beans supplying additional protein and some high-fiber carbohydrates. The spinach adds a further fiber boost and a range of vitamins and minerals.

Day 2: Smashed chickpea, rocket, and cucumber sandwich – smashing chickpeas with some Greek yogurt or vegan yogurt alternative provides some protein, carbohydrates, and fiber. Adding in some whole grain bread for a boost of fiber and the salad for the micronutrients rounds this quick lunch idea off nicely. 

Day 3: Plant-based tuna, avocado, and cherry tomato rye crispbreads – a 10-minute lunch idea; mix ‌tuna and ripe avocado to provide protein and healthy fats from the avocado. Load these onto wholegrain or rye crackers for the high fiber carbohydrate source and top with some cherry tomatoes. Serve with a side salad if you like for an additional source of fiber and nutrients. 

Day 4: Roasted vegetable salad with rocket, spicy chickpeas, and hummus – use rocket as the base, and then load on your roasted vegetables, and chickpeas. Drizzle over some hummus for some healthy fats. 

Day 5: Smashed chickpea, tomato, and rocket pitta bread – same as your day two meal, except serve it with pita bread, some crushed walnuts, and a squeeze of lemon or a dollop of hummus. 

Day 6: Plant-based mice ragu and jacket potato – make a typical ragu using a plant-based mince substitute as the protein source, adding in a variety of vegetables such as peas, sweetcorn, and carrots. 

Day 7: Chickpea patties – mix smashed chickpeas, breadcrumbs, and nutritional yeast and combine with shredded carrot and olive oil. Fry in a pan and serve with a light salad or inside a pitta bread.

(Image credit: Getty Images)

Plant-based dinner ideas

Day 1: Wholegrain with plant-based ‘mince’ ragu – pair this with wholegrain pasta to provide a high fiber carbohydrate source, and top with cheese or vegan cheese alternative. 

Day 2: Vegetable fried rice and tofu – tofu is an excellent high protein vegan food that goes great in stir-fries and fried rice. You can add in frozen veggies (which are just as nutritious as they are fresh) to make this a quick weekday meal. Use brown rice for an extra boost of fiber.

Day 3: Black bean burger patties with sweet potato fries & salad – plant-based burgers are a good source of protein and fiber, and they also freeze really well. Serve this with some homemade sweet potato fries for a boost of fiber and nutrients. 

Day 4: Jacket potato with spicy chickpea beans – using a spicy tomato sauce as the base for your chickpeas, you’ll get your required protein, while the potato provides your carbohydrates.  

Day 5: Lentil lasagne – much like with the bolognese, you can use lentils to replace mince and layer your lasagne with whole grain lasagna sheets and a white sauce that uses plant-based butter and vegan cheese.

Day 6: Tofu, sweet potato, and spinach curry – here, your tofu is your primary protein source. Serve this curry with brown rice so you’re consuming added complex carbohydrates. 

Day 7: Vegetable kebabs – using vegetables such as courgettes, aubergine, and tomatoes, serve these kebabs with whole grain pita bread, sweet potato fries, and a side of crispy chickpeas. 

(Image credit: Getty Images)

Tips for following the plant-based diet meal plan

Many people assume that following a plant-based diet means a lot of time spent in the kitchen, but there are ways you can make your eating habits simpler, as Patel explains:

• Identify your protein sources: Some good plant-based protein sources include soy and soy products (such as tofu, edamame beans, and tempeh) and legumes (such as kidney beans, chickpeas, and red lentils). In addition, nuts and seeds such as chia seed, hemp seeds, and walnuts provide a source of protein, and some grains like quinoa and teff can provide a source of protein. Not forgetting the vegan meat substitutes and seitan, which is made from wheat protein.
• Be prepared: Following a plant-based meal plan can be difficult if you don’t have the right ingredients, so make sure that you plan out your meals in advance and stock your cupboards with protein essentials such as the ones listed above. 
• Have fun with fiber: Upping our intake of fruits, vegetables, pulses, beans, nuts and seeds can play an important role in health through many processes, such as reducing cholesterol and colon cancer risk, controlling blood sugar, and also promoting the production of healthy gut bacteria. Make the most of your unlimited vegetable intake, by trying out one new vegetable each week. It will give you a chance to try something new and liven up your meals.  

• Related: 4 types of vegetarian diets
• Related: How to follow a plant-based diet for weight loss

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Stacey Carter is a Freelance Health Writer who has written print features and digital content for titles such as Woman & Home, Natural Health, Women’s Health, Get The Gloss, and Stylist. You’ll find her covering a wide variety of health-based topics, talking to leading figures in the fitness industry, and investigating the latest trends in wellness. When she’s not at her laptop, weekend hikes, testing out new recipes in the kitchen and LISS-style workouts are her favourite ways to switch off.

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Are you thinking about switching to a plant-based diet, but don’t know where to start? Don’t worry, you’re in the right place – we have the tools, knowledge and experience to make changing your diet easy, enjoyable and painless. We will answer your questions, give you useful tips and share the necessary methods.

How whole foods on a plant-based diet can improve your health.

There is excellent scientific evidence that many chronic diseases can be controlled, reduced, or even cured by adopting a plant-based diet. Scientific studies show that a plant-based diet can reduce the risk of many diseases, including type 2 diabetes, heart disease, certain types of cancer, and more. A lot of people are reporting more fitness returns, more energy, less inflammation, and better health outcomes after switching to a new way of eating.

What is a whole plant based diet?

Whole Food Plant Foods are based on the following principles:

• Whole Foods are natural foods that are not heavily cooked. This means whole, unrefined, or minimally refined ingredients.
• Plant-based food is a plant-based food that does not contain animal ingredients such as meat, milk, eggs, or honey.
• Plant-Based Whole Foods helps you meet your nutritional needs by eating only natural, minimally processed foods with none of the ingredients derived from animals.
• Plant-based diet foods including fruits, vegetables, tubers, whole grains and legumes.

Your whole, plant-based diet is the foods you choose and enjoy.

An overview of the main categories of plant-based foods that you can easily create a menu for a week:

• Fruit : any fruit, including apples, bananas, grapes, strawberries, citrus fruits, etc.
• Vegetables : many vegetables, including peppers, corn, avocados, lettuce, spinach, cabbage, peas, collards, etc.
• Tubers : Root vegetables such as potatoes, carrots, parsnips, sweet potatoes, beets, etc.
• Whole grains : Grains, cereals, and other starchy foods such as quinoa, quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.
• Legumes Beans of any kind, plus lentils and similar ingredients.

plant-based diet foods

There are many other foods that you will also enjoy. These include nuts, seeds, tofu, soybean tempeh, whole grain flour and bread, and plant-based milk. However, we recommend eating these foods in moderation as they are higher in calories and may contribute to weight gain. With our recipes, you can easily create your own menu for the week, taking into account the needs of your body.

Benefits of a Whole Plant Diet.

Switching to a plant-based diet has several benefits:

• Easy weight management. People who eat plant-based foods tend to be leaner than those who don’t, and a plant-based diet makes it easy to lose weight, lose weight, and keep it off without regard to calories.
• Disease prevention . Whole plant foods will improve overall health and may prevent, stop, or even reverse chronic diseases, including heart disease, type 2 diabetes.

We promised it would be easy! If you’re looking for inspiration, these herbal recipes are a great place to start experimenting.

You can easily experiment with some of your favorite plant-based recipes. Swap the meat in your favorite dish for chickpeas, beans or lentils, make great veggie burgers, or make delicious buttered veggies instead of chicken.

For healthy recipes at your fingertips, we have a mobile recipe app so you’ll be inspired wherever you are. For more delicious and varied meal ideas, check out our collection of vegan recipes or download our 9 recipes mobile app.0003

• for IOS
• for Android

We’ll help you prepare whole, plant-based foods the easy way with recipes from the Maikuk home cooking machine. You will experience the Mediterranean taste of this nutritious plant-based diet. We offer you ready-made tools – proven practical recipes and revolutionary kitchen appliances for preparing healthy meals – Mycook . You will change your diet and take it to the next level. And if you want to learn how to cook plant-based whole foods like a pro, our cooking classes are for you.

Do you prefer a gradual transition to a whole, plant-based diet?

We know that the sudden switch to a plant-based diet is not for everyone. Add plant-based foods such as legumes, whole grains, and starchy vegetables to your daily diet. Starchy foods are high in calories and will keep you full, so you’ll eat less animal and processed foods that can make you feel nauseous.

When transitioning to a plant-based diet, focus on big changes, such as switching from meat, milk, and eggs to whole, plant-based foods. It’s time to start making changes now. You will be glad you took this step.

You probably have a lot of questions about switching to a whole, plant-based diet, and we’re here to help.

How do I know if whole foods are right for me on a plant-based diet?

You won’t know if a plant-based diet is right for you until you try it! Many people who switch to it leave positive feedback that they feel much better, get less tired, lose weight and enjoy a healthy lifestyle. We’ll help make the transition to a plant-based diet super easy with our tools and proven recipes. The main thing is to start, and it will be easier to continue. Once you gain more energy, lose weight, or have no stomach pains, it will be easier for you to continue eating healthy. One of the best motivations for people to switch to a plant-based diet comes from how much better they feel, how much more they can do in their lives when they feel healthier.

Can I switch to a plant-based diet on a budget?

Whole-food, plant-based meals are cheaper than you think. Fresh produce, whole grains, potatoes and beans are some of the most affordable foods you can buy. Create meals with these staples and you will definitely spend less than on a diet rich in meat and other animal products.

Availability of products for a plant-based diet

How to eat plant-based foods while traveling or away from home?

You will need to plan your meals a little in advance. You can usually find fruits and dishes made with pasta, rice and potatoes wherever you are. You can also prepare fantastic food to take with you. Most restaurants are very accommodating to dietary needs and you will be able to view the menu on their websites. Check the menu ahead of time to see if the restaurant offers vegan options. Or just call them ahead of time and place your order, explaining your preferences.

How will I get the nutrients I need?

Whole plant foods provide all the essential nutrients (excluding vitamin B12) that we need. You can get some B12 from fortified foods like plant-based milks and breakfast cereals, but a simple B12 supplement is the best source.

Are plant-based whole foods vegan?

While there are some similarities between whole foods, plant-based diets, and veganism, there are some differences.

Vegans avoid all animal products . Don’t use them in food, clothes, shoes, or any other aspect of your life. Vegans don’t necessarily focus on whole, plant-based foods. They can eat refined and processed foods, although many choose not to. In comparison, Whole Plant Diet eliminates or minimizes all animal products and refined foods, including oil. There is a gold standard plant-based diet – it is completely free of animal products, just like a vegan diet.

Similar entries:

Plant Based Diet: Basic Rules, Benefits, Recommendations

Contents

• Lindsey Nixon Plant Based Diet
• Vegetarianism and raw food diet
• Plant-based diet: menu for the week

With the help of a plant-based diet, you can change your body beyond recognition: lose weight, strengthen hair and nails, increase immunity, get rid of chronic diseases. Veganism prevents the development of many ailments, reduces the risk of diabetes and tumors.

It goes well with sports. People who practice this diet report increased energy and stamina, an increase in the productivity of training.

For moderate exercise aimed at general recovery, a “green” diet is quite enough

But professional athletes may need additional elements:

1. effectiveness of strength training. In a small amount, keratin is produced by the body, but its richest source is meat. In plant foods, it is generally absent. You can solve the problem by taking the substance in a medicinal form.
2. Calcium – avoiding dairy products can lead to calcium deficiency. Poppy and sesame seeds will help make up for the loss. Eat a teaspoon, and a tenth of the daily requirement is already provided. Almonds, beans, greens and figs are also rich in calcium.
3. Iron – athletes require a lot of this substance, but a plant-based diet does not always provide the amount needed for training. To always have enough iron, lean on buckwheat, spinach, lentils and cashews.
4. Protein – you can get it without animal sources, but for this you will have to shift towards a protein-vegetable diet. The basis of the diet should be legumes and grains, nuts, soy. If the protein is still low, you can drink protein shakes containing a concentrate of beans, rice and hemp.

Plant-Based Diet

The plant-based keto diet should not be overlooked. The traditional ketogenic diet eliminates carbohydrates almost entirely. The diet should consist of 60-70% fat and 20-30% protein.

Keto dieters get their protein from meat, but veganism needs a different approach. To reduce your carbohydrate intake to a minimum, you will have to give up sugary fruits, cereals, and starchy vegetables. The basis of the diet should be seeds, nuts, mushrooms, berries, algae and green vegetables that do not contain starch.

What is a plant-based diet?

Lindsay Nixon’s plant-based diet0033 are set out in the book of the American expert in the field of healthy nutrition Lindsey Nixon.

Those wishing to switch to a plant-based diet should definitely read it. Lindsey Nixon’s work details:

• what are the pros and cons;
• what is the essence, main and secondary principles of the methodology;
• who suits and who does not suit;
• how to start the transition correctly;
• how to say goodbye to extra pounds quickly and for a long time.

The author exhaustively answers all the questions that a beginner may have if they want to radically change their diet.

The book is full of useful information, from parsing popular myths about PP to specific recipes with beautiful illustrations.

L. Nixon’s book on a plant-based diet

Vegetarianism and a raw food diet

In some cases, small deviations from the vegan diet are useful. For example, with hypertension, it is better to give preference to a dairy-vegetarian diet. Athletes are not forbidden to periodically enrich the diet with lean boiled meat or eggs. The main thing is that since was precisely on plant foods. Such nutrition is typical for only three methods:

1. Vegetarianism is the mildest option, which implies the rejection of meat and fish. Everything else can be used.
2. Veganism – a complete rejection of animal products: meat, fish, eggs, dairy and sour-milk products, honey, margarine, butter, gelatin. Veganism is not considered a food system, but a way of life. Clothing, shoes and accessories with materials of animal origin are also prohibited for vegans.
3. Raw food diet is the most stringent method of eating food in its natural form. Grinding, mixing and heat treatment of food is not welcome. Many experts believe that natural nutrition is the most beneficial for the body.

Vegetarianism and diet

Successful weight loss doesn’t necessarily mean giving up meat entirely. It is enough to introduce restrictions for 10-14 days, dropping 6-8 kg during this time.

Adhering to a plant-based diet on an ongoing basis is worth it for people who want to get rid of chronic diseases – it is very useful for diabetics and hypertensive patients. But even in these cases, you can first try out variations, and then decide and finally introduce new eating habits.

Vegetarianism and raw food in a plant-based diet

Plant-based diet: menu for the week

Plant-based diet is one of the most effective ways to lose weight. It satisfies almost all the body’s needs for nutrients. You can eat a lot, so those who lose weight are not haunted by the feeling of hunger and the stress associated with it. The choice of products is huge, you can find hundreds of delicious recipes on the net.

The method does not require counting calories and keeping diaries – eat as much as your body requires. But while eating, it is undesirable to be distracted by reading, watching movies and other activities. Attention should be focused on eating.