Guide to Going Plant-based Today
Going plant-based can be intimidating because it’s changing up the way we once viewed food. The world is changing too though and it’s a great idea to consider plant-based living for your health and the planet! Here is a guide to going plant-based today for a smooth transition. Go you!
Buy a B12 supplement
Whether you eat meat or not, invest in a B12 or B Complex supplement. The soil which our food is grown does not have the rich B vitamin nature it once had, meaning every human could benefit from a little extra dose of it. Also, note that one reason why you may be getting B12 from meat is that farmers are now feeding their animals B12 supplements. It’s better to consume the supplement of B12 directly than to eat an animal that was given a B12 supplement.
Eat a Variety of these Plant Proteins
Some of the best sources of protein are grown straight from the earth! Isn’t that the best news? People who eat a plant-based diet are not protein deficient. Here is a quick list of proteins that will fill you up and provide you with nutrients!
- Protein powder
Here is my favorite protein-rich recipe:
Baked Tofu with Quinoa and Broccoli
- Preheat Oven to 350 degrees
- Cut tofu into your preferred thickness
- Coat with coconut oil and your favorite spices
- Bake for 30 minutes or until lightly browned
- Cook quinoa
- Add green onions and lemon juice
- Steam broccoli for one minute in skillet, add sea salt and pepper to taste.
Learn to Love Fruits and Vegetables
Fruits and vegetables are full of antioxidants, vitamins, minerals, fiber, and even some protein, fat, and carbohydrates to keep you healthy! I recommend aiming for a few servings of both every day. Do you have trouble eating fruits and vegetables? Here are a few options to sneak them into your diet.
- Protein smoothie: 1 frozen banana, ½ cup blueberries,1 large handful spinach, 1 scoop plant protein, 2 Tbsp flaxseed,1 cup almond milk, cinnamon
- Celery and peanut butter boats: Cut celery stalks in half. Fill the inside with 1 or 2 tbsp of peanut butter and as much celery as want.
- Homemade almond butter bites: with coconut, raisins or any other dry fruit. Mix ½ cup almond butter with ¼ cup of dried fruit, ½ cup of oatmeal, cinnamon, stevia, chocolate (revise recipe) chunk your choice. Form small bite-size chunks and store in the fridge
- Strawberries and dip: coconut yogurt mixed with 1 tbsp of flaxseed, stevia.
Make Meals Simple
Organize your plate easily by filling your plate with vegetables first. Add your protein (like lentil or tofu) or blend 2 proteins like beans and rice. Top with a healthy fat like avocado or olive oil. A delicious inexpensive example would be:
Taco Salad or Burrito:
¼ cup of black beans
¼ cup of brown rice
2 cups Steamed mixed veggies and cabbage
½ avocado mashed and mixed with onion and tomato, a drizzle of lime juice
Spices of choice like garlic, cumin, onion powder
Top with salsa
East as is or wrap ingredients in a whole grain tortilla.
Smoothies Make a Great Breakfast or Snack
I have talked about smoothies a lot because you can mix together a superfood meal in no time and take it on the go if necessary. If you want to make it more interesting, add more frozen fruit and eat as a smoothie bowl with granola on top. You can start your day out strong with a smoothie that feeds you with an abundance of nutrients you need. Or, power your muscles with them as a post-workout snack. Here is a favorite of mine!
Chocolate peanut butter smoothie:
½ frozen banana
1 handful of kale or spinach
1 scoop of chocolate plant-based protein
2 tbsp of powdered peanut butter or 1 tbsp of raw peanut butter
1 cup almond milk
Have Fun with Recipes
You can find the plant-based version of anything you loved before going plant-based.
My favorite is a queso cheese replacement dip:
1 cup cashews
1 red bell pepper
½ jar salsa 6 oz
2 tbsp nutritional yeast tbsp garlic
½ tsp turmeric
¼ tsp black pepper
½ tsp salt – add more if desired
Blend and enjoy. Best served room temperature, but store in the fridge.
Don’t be hard on yourself
Make your intentions clear for why you want to go plant-based. Set goals for yourself to help you commit to the lifestyle. Ease in slowly if that works best for you. Not everyone is an “All or Nothin” type. You may want to start with just one plant-based meal a day, then work your way up to two, then three. You can do it!
Ask someone who is already plant-based for help
There is no one better to talk with than someone who has been in your shoes and has transitioned to a plant-based diet. Eating plant-based can be a fun challenge and a learning lesson but talking to someone might help you navigate common mistakes and help you enjoy a plant-based lifestyle even faster!!
- Use the internet or social media to find someone who inspires you. Ask questions through direct messages or emails.
- If you want more help delving into a plant-based lifestyle, hit me up at JustFitLA! I can do online sessions or in-person sessions for Los Angeles/Pasadena clients.