How To Transition To A Whole Food Plant Based Diet
When transitioning to a WFPB diet mindset matters. Slow and steady progress is more important to me than hitting a certain goal on a specific date. Small changes can lead to radical improvements. Life and food are meant to be enjoyed.
The thing that surprised me the most was the diversity of food available to me. Even though I was not eating meat, processed foods, oil, or dairy, I still had so many options that I began to enjoy.
For the first time EVER, eating well became exciting to me. I found a love for cooking that I never knew I had. I started to enjoy coming up with new dishes and doing the prep work involved from shopping to even chopping. 🙂
Amazing Vegan Meals For Weight Loss
April 14, 2021 by Annie Markowitz
Here is a DELICIOUS collection of 50+ AMAZING Vegan Meals for Weight Loss! All recipes are gluten-free & low-calorie – under 350 calories each! These recipes will help you lose weight in a delicious, healthy & satisfying way.The key to losing weight is to find a lifestyle that is sustainable. After losing 75 pounds and keeping it off for years , I truly believe I have cracked the code to sustainable, easy, weight loss.
That means NOT eating boring foods that you HATE! It means finding easy meals that you actually enjoy eating, so that you never feel like you’re on a diet – even if you are counting your calories. Losing weight does NOT have to be boring and tasteless!
Here’s a collection of 50 AMAZING Vegan Meals for Weight Loss that will help you lose weight in a healthy way and are totally delicious! They are all all 350 calories or less, and gluten-free, too!
Potential Downsides Of A Vegetarian Diet
While animal-based foods definitely arent a requirement for a healthy diet, some key nutrients do tend to be more abundant in meat or dairy, Heaner says. Its all goodyou just need to pay a little extra attention to getting the following from other sources.
- Vitamin B12 is only found in animal products and fortified foods, like some breakfast cereals. If you arent eating dairy or eggs, both of which have B12 in them, aim to include foods fortified with B12 such as nutritional yeast, soy milk, meat substitutes and breakfast cereals in your eating plan. Just be sure to check nutrition labels to ensure the products have been fortified. You may also want to ask your doctor about supplements.
- Calcium is popularly associated with dairy, but vegans can get it in tofu, fortified foods, alternative milks, leafy greens like kale and cruciferous veggies like broccoli. Vitamin D is also important for calcium absorption, so make sure you get your daily dose of sunshine to ensure you are meeting your requirements.
- Omega-3 fatty acids are essential to good health, and are found in fatty fish like salmon, tuna, mackerel and sardines, as well as foods fortified with DHA and EPA, such as eggs, milk and yoghurt. There are plant foods that contain ALA, which is another type of omega-3s. Flaxseeds, chia seeds, walnuts and plant oils such as flaxseed oil, soybean oil and canola oil contain ALA, which your body can convert to EPA and DHA in small amounts.
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What Can Vegetarians Eat For Protein
One of the biggest benefits to a plant-based way of eating is that its very high in fiber. Most Americans get 5-10 times the amount of needed protein , yet are lacking when it comes to eating enough fiber.
For healthy, wellness, and longevity, you should eat at least 25-30 grams of fiber a day. The most healthy civilizations are those where people eat 75-100 grams of fiber a day, yet only 3% of Americans get anywhere close to 30 grams.
While eating the vegetables, fruits, grains, potatoes and beans that are listed here, any vegetarian or vegan will get the necessary protein to meet their daily needs. If hunger or growth is a concern, vegetarian protein sources like tofu, edamame, peas, tempeh and chickpeas can be included in meals.
Many people who follow a whole food, plant-based lifestyle do not eat animal products, but anyone can benefit from adding more plants to their diet and reducing the amount of meat and dairy they consume.
What Is A Plant
Whole food, plant-based diets are heart healthy, environment-friendly, type-2 diabetes-fighting lifestyle eating plans that celebrate food and nourish your body. On a plant-based diet, youll focus on eating whole or non-processed foods and plants like vegetables, fruits, whole grains, legumes, seeds, and nuts.
Psst: Its not the same as vegan. I could go on & on about this, but I dont want to confuse you, because it is VERY CONFUSING!
Youll see & hear people refer to the plant-based diet as vegan a lot. But they arent the same.
Vegans dont eat any animal products: no meat, no dairy, no eggs, no honey-because it originated from a conscious being. Sounds healthy until you think about what a vegan can eat.
Technically, a vegan can eat Oreos & French Fries all day since they did not come from or use any animal product.
Now, this isnt the case on a plant-based diet.
A plant-based diet is similar to vegan in that they both avoid animal products, but a plant-based diet takes it a step further and excludes all processed foods and fast foods-even the ones that are technically considered vegan.
So no Oreos & Fries for you.
Why is any of this important? You need to know about the differences in these diets because when you are searching for cookbooks or recipes, this 411 will put you ahead of the game. And, you need to know what you can & cannot eat!
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Easy Ways To Eat More Fruit And Veggies
Think of plant-based as a broad category of diets, with other more specific diets falling under its umbrella. For example, the Mediterranean diet is a version of a plant-based diet because even though it incorporates fish and poultry, the emphasis is on plant-based foods, Manaker says.
Vegetarian and vegan diets are also plant-based. Whole30, a popular diet and lifestyle plan, doesnt usually qualify. The Whole30 diet traditionally is heavier on animal proteins, though it is possible to follow this diet in a plant-based way, Manaker says.
Key Lime Pie Energy Bites
These pleasant energy bites can be your savior when you are running to catch the bus and dont even have time to brush your hair. These balls of tart goodness can be kept in the fridge for a few days, so you dont have to stress about cooking breakfast every day.
Eat this healthy brownie batter for breakfast and no one can ruin your day.
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Creamy Vegan Mushroom Risotto
Starchy, creamy and ready in about 30 minutes: this delicious vegan risotto with mushrooms and peas is low in calories, low in fat but bursting with flavor! Its easy to make, really filling and leaves you with only one pot to clean afterward.
Get creative with this mix-and-match quinoa veggie bowl recipe! Use up any veggies from your fridge, pair them with your favorite grains, legumes and oil-free vegan dressing and enjoy a colorful weight loss-friendly dinner.
Plant Based Diet Meal Plan Example
Is this all sounding good so far? I hope so!
For a successful plant-based diet meal plan, I suggest eating 5 meals a day-breakfast, lunch, dinner, a snack, and a post-workout shake/meal.
To give you all my recommendations, tips, and advice, it would take way more time and space than I have here! But to get all that awesome info , check out my 7-Day Eat Real Challenge.
But for some ideas to help you get started, here are a few of my favorite plant-based diet recipes!
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Hemp Cucumber Tomato Salad
I know Im guilty for liking satisfying dishes, but sometimes you really do want something light and refreshing.
Perfect for those summer days when you want something quick that wont leave you feeling lethargic. This salad is a classic.
This salad has so many positives Im really not sure where to start!
I think the picture tells you all you need to know.
Certainly a versatile dish where you can add your own, but if possible, do follow the recipe and you wont be disappointed!
Chickpea Scramble Breakfast Enchiladas With Chipotle Sauce
Vegan, gluten-free | Total time: 40 minutes
Who knew chickpeas could be such a versatile breakfast ingredient? With these chickpea scramble breakfast enchiladas with chipotle sauce, you can fuel up on plant proteincomplete with a homemade chipotle sauce. Tip: Add a spoonful of guacamole for filling fats!
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Reasons To Go Vegan For A Week
There are so many reasons to go vegan, even if its just for a week or a month!
For most people, loving animals justifies the choice.
Some people want to start a healthier lifestyle and combining a challenge like Veganuarywith their New Years Resolution is a great way to start the year. Eating less meat and animal products will definitely help you to pack your diet with fiber, vitamins, minerals, and healthy fats.
If you follow a plant-based diet, you will be eating lots more foods that are good for you: vegetables, fruits, whole grains, beans, and nuts.
WANT TO KNOW THE BEST PART?
This will help you to stay healthy, increase your energy, speed up your metabolism and also drop the pounds you have accumulated during the holidays!
But by going vegan you are not only helping yourself: you are helping the environment too! The production of meat and other animal products, like dairy, places a heavy burden on the environment.
The vast amount of grain required to feed the animals for meat production is a significant contributor to deforestation and species extinction. Animal agriculture is the single greatest human-caused source of greenhouse gases, land use, and land degradation. Its also the number one source of water pollution.
The good news is that you can do something about it, by eating less meat.
WANT MORE IDEAS TO SAVE MONEY ON YOUR GROCERY SHOPPING? READ: HOW TO CUT YOUR FOOD BUDGET IN HALF
Every time you decide to go plant-based for one of your meals, you will help:
What Are The Potential Disadvantages Of Adopting A Plant
Simply sticking with plant-based foods likely isnt going to cut it youll need to pay attention to the quality of the foods youre consuming, because there are plenty of unhealthy foods that qualify as plant-based, such as potato chips and french fries. Choosing unhealthy plant-based foods can increase your risk of weight gain and health conditions such as heart disease.
Another thing you should be aware of: When you first switch to a plant-based diet, you may notice an uptick in bowel movements, diarrhea, or constipation. Thats because many plant-based foods are loaded with fiber, which normalizes bowel movements, Manaker says. Consider gradually incorporating plant-based foods in your diet to give your body time to adjust, and be sure to drink plenty of fluids during and after you make the switch to eating more plants.
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Chickpea Taco Salad With Pomegranate And Mango
I must admit many years ago I was never too sure having fruit in a salad.
Apart from pineapple, that seems to go with everything, even pizza!
One thing is for certain, you wont be feeling hungry after this bad boy!
The freshness from the mango and pomegranate, and the heartiness of the chickpeas will guarantee you make this salad again and again.
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- This Healthy Matcha Ginger Frosty Recipe promotes ultimate health, weight loss and energy.
Many of my vegan weight loss recipes for breakfast use oatmeal because its so versatile.
Its super easy to make and so delicious. All you need is a handful of simple ingredients and a blender of some kind.
Oatmeal is great due to the fact it is a gluten free plant based whole food! you can top it with almost anything. Such as fruit, nuts, and seeds.
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Vegan Cheese And Onion Roasted Chickpeas
One of the aims of this roundup was to cover a wide range of categories as possible.
Snacks are important, but they have to be full of flavor otherwise they wont satisfy.
Chickpeas are cheap and if you buy them in a can, theyre ready to go.
This recipe is so easy its not funny. These snacks are great for a party but to be honest, Id make them just for yourself if I were you!
Raw Veggies With Hummus
Hummus is a wonderful way to add beans to your diet. Use this fat-free recipe and serve with baby carrots, cucumber slices, sugar snap peas, peppers, celery, jicama, broccoli, cauliflower or grape tomatoes.
Fat Free Hummus Hummus is traditionally made with tahini and olive oil but its not necessary to create a delicious hummus. Sometime I make this fat-free version and drizzle just a bit of tahini on top, so I still get the extra flavor with just a small portion of fat and calories.
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White Sugar And White Flour
White flour and processed sugar are also highly processed, cause inflammation, and can create huge glucose spikes. White flour, unless organic, is made with wheat that is often treated with glyphosates- and can be inflammatory.
Now dont get me wrong- our bodies probably can handle small amounts of any of these we do have a beautiful built-in detox system but if your diet consists mainly of these, then giving your body a week or month of clean eating will feel life-changing!
Summer Southwest Salad With Chipotle Dressing
This is one of those dream salads, full of different textures, flavors and color.
A versatile recipe you can easily make your own depending on what you have in the kitchen.
I love the dressing, its the best part. Satisfying and breaks the mold!
If youre into green, this has to be seen! See what I did there?
Some people may describe this as too healthy and theyd be right, it is super healthy.
This doesnt mean its lacking in flavor or satisfaction, the opposite is true.
Follow the recipe or make it your own, youre going to love it!
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Does Ww Have A Vegetarian Diet
While there is no specific vegetarian plan , the program affords you full freedom in choosing which foods to eatand which foods youd rather not. In fact, because so many of WWs ZeroPoint foods are plant-based, you may find yourself naturally gravitating toward non-meat options throughout the day. From there, its simple to use your budget on vegetarian choices like nuts, seeds, whole grains and more to achieve your weight loss goals.
Reducing Risk Of Diabetes
A 2003 study funded by the NIH, tested thousands of patients with type 2 diabetes and found that a plant-based diet controlled blood sugar three times more effectively than a traditional diabetes diet. Within weeks on a plant-based diet, participants saw dramatic health improvements: They lost weight, their insulin sensitivity improved, and their HbA1c levels dropped. In some cases, you wouldnt even have known theyd had the disease at all.
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Mediterranean Quinoa Bowl With Garlic Roasted Chickpeas And Roasted Red Pepper Sauce
Whether you call this a Buddha bowl or not depends on your perception. I guess its all in the presentation.
What we can definitely say about this, is it super healthy and bursting with nutrition. You wont be hungry at all.
The very essence of this recipe means you can swap out any ingredients for anything you have in the kitchen that needs eating, or simply your favorite ingredients.
Cut Down On Highly Processed Foods
Highly processed foods include fast food, sugary drinks, processed meats like hot dogs and deli meat, convenience foods like sausage rolls, etc. It may come as a surprise, but the vegan diet has its fair share of highly processed foods, such as plant-based meat products and sugary snacks. So if youre looking to lose weight, its probably sensible to limit your consumption of these indulgent treats.
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Free Plant Based Diet Guide
So the Simple 7-Day Reset begins with cutting out all these processed foods and eating real, whole food, made from scratch. AND Dont worry- we make it simple!
- fresh veggies and fruit
- plant-based proteins
- slow metabolizing carbs
- plant-based fats
By consuming nutrient-dense foods, we provide REAL nourishment while feeding our healthy gut bacteria, and protecting our liver allowing our body to do what it naturally does balance and heal itself.
When we truly nourish our bodies with REAL food, we find we dont overeat on junk foods as much.
In the process, we also help reset our cravings, by feeding our good gut bacteria, strengthening THEM, amplifying THEIR hunger signals for more plant-based foods.
So, though I am not technically vegan, I like to do a week or two of plant-based eating every month or so. And on the days that I do eat fish, eggs, or dairy, I always incorporate a diverse range of nutrient-dense, veggies and fruits.
Every January, after wine and cookie season, I love to partake in a whole month of vegan, plant-based eating. Its a nice practice and I feel the benefits: better sleep, more energy, glowing skin, and weight loss, and a beautiful way to start the new year!
Plant Based Meal Prep For Weight Loss: Start With The Basics
When I first started a whole food, plant based way of eating, I spent hours searching for and creating new recipes. I enjoy cooking so this wasnt a burden to me, but I quickly realized it wasnt necessary.
As much as I love and enjoy many of the vegan meal prep recipes below, they arent what I eat most of the time.
Most of my meals are basic, fresh whole foods that take just minutes to prepare. Include some of these in your meal prep each week, then add just one or two recipes that look delicious.
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