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In order to be successful in adopting a plant-based lifestyle, I’d suggest taking small steps so you have the opportunity to adopt and maintain new habits.
Slow and steady is a great strategy to form new habits.
Step 1: Choose Your Type of Plant-Based Nutrition
As you may know there is a spectrum of plant-based eating available to you. Start by identifying what you would like to change in your nutrition.
Considering that your nutrition will be mainly coming from plants, your options are:
1) Strict plant-based nutrition (vegan):
With a strict plant- based nutrition, you are not going to consume any meat, fish or animal products like dairy foods, honey or eggs.
2) Vegetarian plant-based nutrition:
In a vegetarian plant- based nutrition, you will be able to consume eggs, milk, cheese and other products of animals but no meat or fish.
3) Pescatarian plant-based nutrition:
The pescatarian plant based nutrition is similar to vegetarian but includes fish. That would mean that your nutrition includes plant-based food, eggs, milk, cheese, fish and other products of animals but no meat.
This is where I find myself. I enjoy salmon, haddock and other fish.
I’m a huge fan of haddock nuggets and a small ice cream for dinner every once in a while. It’s my little treat.
4) Flexitarian plant-based nutrition: This option is great for individuals who would like to slowly move into plant-based eating without fully committing to never eating meat again. In this plant-based nutrition option, your meals will have a large portion of plant-based food.
In addition to small portions of eggs, dairy, and on occasion meat, fish, seafood or poultry. Some individuals in this category have adopted the meatless Mondays to reduce their consumption of animal protein.
Is it hard to decide? If so, let me ask you this question. On a scale of 1 (not ready) to 10 (let’s do this), how ready are you to make a change in your nutrition? If you said 1–5, try option 4. But if you said 6–10, try option 2 and see if you can stick to it.
Maybe give yourself a month to ease into your new change.
For example, stop purchasing meat products when you go to the grocery store, finish eating all the animal food in your fridge and freezer. We wouldn’t want to cause food waste, especially if you are choosing plant-based eating because of environmental benefits.
Step 2: Adapt Your Grocery Shopping
In order to ease yourself into plant-based eating, try to slowly increase the amount of
on your grocery list and stop purchasing animal protein and dairy products.
Stock up on cans of legumes such as black beans or chickpeas since they are fast and easy ingredients to add to many recipes (just make sure they are not full of sugar or salt).
When purchasing vegetables in cans instead of selecting fresh ones, make sure to read the label and avoid added sugar or salt. You can pick a no- or low-sodium option.
In addition, you can also select frozen vegetables like peas or corn, the same warning applies. Make sure to read the label, some frozen food has added sugar, salt and butter.
You can start by taking a look at the labels on the products that you have in your pantry and freezer. This might require a bit more shopping time at first but eventually, you will know which brand is the healthiest.
Something I’ve been doing lately is to start my shopping in the produce aisle. My store of preference has produce in the back, your store may be in the front. Either way take some extra time to see what stands out. And if you take my bulk brown rice idea see what veggies you can add to the rice that would be palatable to you.
Step 3: Plan your meals
One of the most difficult parts about adapting to plant-based eating is to adopt new habits in the kitchen. Instead of having burgers or roasted chicken for dinner, you have to find new ways
to cook and bring more plant-based food at your table. If you are going to try the vegan approach, breakfast might be the most difficult to adapt, especially if you are used to eating eggs in the morning. After all, who decided eggs are the foundation of breakfast.
I know a woman who eats steamed broccoli and roasted potatoes for breakfast. Dare to be different.
It is strongly recommended to try new recipes as opposed to adapting your old recipes to a plant-based nutrition. For example, a plant-based Mac and Cheese is hard to make. In the regular dish, cheese is the main ingredient and plant-based cheese is far from having the same taste and texture.
Here are a few ideas of meals you can plan for each meal. If you are going for strict plant-based nutrition, make sure to select items that are vegan-friendly for your bread, wraps, mayonnaise and other condiments.
Breakfast
Breakfast can be difficult when you are used to a bacon and egg type of breakfast. Try to keep fruits, bran cereal and oat, and vegan bread in the house, that way, you will have quick options
when you don’t want to think too much about what to make.
Here are some breakfast ideas:
– Bran cereals with bananas and plant-based milk (this will be a
winner for your fiber intake). I’ve become very fond of oat milk lately.
– Oatmeal in a jar
– Vegan bread with natural peanut butter and no sugar jam
– Fruit salad
– Hummus and pita bread.
Lunch
If your usual lunch is deli meat sandwiches, you will be going through a bit of a transition for meal planning. In general, many plant-based options can be quick and made in advance (i.e. salad in a jar. Youtube it.
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If you are on the go or in an office cook some brown rice in bulk. Bring it to work with your vegetable of choice and microwave it. You won’t be dissapointed. Left over or frozen veggies will work. I usually have 2 or 3 servings of brown rice in the fridge in case I’m pressed for time and need an easy meal.
Dinner
In general, dinner is the time when individuals spend more time with friends or families. A plant-based dinner can be a combination of vegetables, grains and legumes. Here are a few
Examples:
– Veggie Burger with sweet potato fries
– Vegetable, black beans and rice stir fry
– Rice and beans with plantains
– Grain bowls
– Risotto with roasted vegetables
Step 4: Let’s do this!
The best way to start plant-based eating is to start with small steps. Choose a day this week when you want to have a plant-based nutrition day. That day will be the beginning of your journey in plant-based eating. Once you’ve chosen a date, pick your recipes and go.
When I got serious about this, I focused on plant based breakfast and lunch as those were the meals I had the most control of.
Slow and steady..
