What is a Plant-Based Diet?
A plant-based diet focuses on foods derived from plants. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds. The goal is to limit or avoid animal products like meat, eggs, and dairy.
People choose a plant-based diet for health, environmental, ethical, or religious reasons. Research shows plant-based diets are associated with lower risks for heart disease, type 2 diabetes, and some cancers.
Types of Plant-Based Diets
There are several versions of the plant-based diet:
- Vegan: Eliminates all animal products, including eggs and dairy
- Lacto-vegetarian: Includes dairy products but avoids eggs and meat
- Ovo-vegetarian: Includes eggs but avoids dairy and meat
- Pescatarian: Includes fish and shellfish along with plant foods
- Flexitarian: Focuses on plants but occasionally includes meat, eggs, dairy
Benefits of a Plant-Based Diet
Following a plant-based diet has been linked to the following benefits:
- Lower BMI and body weight
- Reduced inflammation
- Lower cholesterol levels
- Decreased risk of heart disease and stroke
- Reduced risk of certain cancers
- Increased antioxidant intake
- Higher fiber intake
That being said, a poorly planned plant-based diet could result in nutrition deficiencies. That's why it's important to educate yourself on this eating pattern.
What to Eat on a Plant-Based Diet
As the name implies, plant foods should make up the majority of your meals and snacks. Try to focus each meal around these nutrition powerhouses:
Vegetables
Aim for a variety, including dark leafy greens, cruciferous veggies, root vegetables, peppers, mushrooms, tomatoes, eggplant, etc. Try lesser-known varieties you dont normally buy to mix things up.
Fruits
Favor whole fruits over juice, which lacks fiber and is easy to overconsume. Berries, citrus fruits, stone fruits, apples, bananas, mangos, etc. are great choices.
Whole Grains
Choose intact or minimally processed grains like oats, brown rice, farro, quinoa, barley, and 100% whole wheat bread and pasta.
Legumes and Soy Foods
Beans, lentils, peas, peanuts, and soybeans are nutritional powerhouses. Tofu, tempeh, and edamame make great additions too. Try to eat them multiple times a week.
Nuts and Seeds
Almonds, walnuts, pecans, chia seeds, flax seeds, etc. Add them to yogurt, oatmeal, salads or just eat as snacks.
Healthy Plant-Based Oils
Olive, avocado, and coconut oil are rich in monounsaturated fats. Use them for cooking or making dressings and spreads.
Herbs, Spices and Condiments
Garlic, onions, salt, pepper and your favorite spices flavor up meals without extra calories. Mustard, salsa, lemon juice, vinegars, etc. make great condiments.
Foods to Limit or Avoid on a Plant-Based Diet
Try your best to eliminate or limit these animal products:
- Red and processed meat
- Poultry
- Fish and shellfish (for vegan diets)
- Eggs (for vegan diets)
- Dairy products (for vegan diets)
- Refined carbs: white bread, pastries, crackers, etc.
- Fried foods and trans fats
- Added sugars and high calorie beverages
- Highly processed foods and fast food
Sample 14-Day Plant-Based Diet Meal Plan
This two week sample menu provides an idea of what you could eat in day-to-day life while following a nutritious plant-based diet.
Week 1
Monday
- Breakfast: Avocado toast with tomatoes and olive oil, fruit smoothie
- Lunch: Veggie wrap with hummus, veggies, seasoned tofu. Green salad with vinaigrette
- Dinner: Veggie & quinoa stir fry. Broccoli side dish
- Snack: Mixed nuts. Fruit
Tuesday
- Breakfast: Overnight oats with chia seeds, almond milk, berries. Coffee
- Lunch: Bean & veggie soup or chili. Side salad with vinaigrette
- Dinner: Veggie burgers on whole grain buns with grilled veggies. Baked sweet potato fries
- Snack: Hummus with carrot and celery sticks
Wednesday
- Breakfast: Tofu veggie scramble with peppers, onions, spinach. Toast or baked potato side
- Lunch: Buddha bowl with quinoa, avocado, chickpeas, beets, nuts/seeds. Lemon tahini dressing
- Dinner: Veggie & brown rice stir fry with tofu. Miso soup
- Snack: Apple with peanut or almond butter
Thursday
- Breakfast: Oatmeal with walnuts, fruit, cinnamon. Green tea
- Lunch: Falafel pita with hummus, tomato, cucumber, lettuce. Carrot sticks
- Dinner: Lentil soup or curry. Brown rice. Sauted greens
- Snack: Energy bite made with oats, nuts, dried fruit
Friday
- Breakfast: Tofu scramble breakfast burrito with veggie fillings. Salsa. Fruit cup
- Lunch: Veggie & black bean burrito bowl. Brown rice, salsa, guacamole
- Dinner: Eggplant or veggie lasagna loaded with vegetables. Side salad
- Snack: Smoothie with fruit, greens, peanut butter
Week 2
Continue experimenting with new plant-based meals, snacks and beverages you enjoy. Find tasty recipes online or buy cookbooks dedicated to vegetarian and vegan eating patterns.
Consider meeting with a dietitian who specializes in plant-based diets if you need help getting started or coming up with meal ideas.
The Bottom Line
<pFAQs
What are the benefits of a plant-based diet?
Benefits include lower BMI and weight, reduced inflammation and cholesterol levels, decreased heart disease and stroke risk, lower cancer rates, increased antioxidants and fiber intake.
How can I get enough protein on a plant-based diet?
Consume vegetables, legumes, lentils, beans, tofu, tempeh, nuts, seeds, and whole grains which all provide protein. Meeting needs is possible by eating a balanced variety of these foods.
Do I need nutritional supplements on a plant-based diet?
Getting enough critical nutrients like vitamin B12 is important on such diets. Meeting with a dietitian can help determine the right supplements, if needed.
Will I lose weight on a plant-based diet?
Many people find they lose excess body fat on these diets since plant foods are naturally lower in calories. But weight loss still requires an caloric deficit.
How do I start transitioning to a plant-based diet?
Make gradual changes for the best chance of success. Slowly incorporate more fruits, vegetables, beans, lentils, whole grains, nuts and seeds into your diet while limiting meats and dairy foods.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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