How to Transition to a Plant Based Diet
Some of my most frequently asked questions are "how did I change my diet to being plant-based" and "how do you stick to eating plant-based?” Plant-based blew up within the last 2 years and it's a very "trendy" topic right now. This way of eating changed my life and it's time for it to change yours. I'm going to be sharing a few of the best tips, tricks and where to start.
First Ladies & Gents, Find Your Why
Why are you wanting to change your lifestyle? What is your reason that is going to help you stick to this way of eating? Maybe you are super excited and eager to start this journey, which is great but that excitement will fade. When it starts to get hard or feel complicated you need to have a reason you hold on to. For some, your reason may be health related. You've heard the reviews of people feeling amazing and want to try it out yourself. Others could be wanting to lose weight. Maybe you just want to be like the cool kids and ditch meat. All very valid reasons. Whatever your reason is, write it down and remember it.
Getting Started
I went cold turkey when I went plant-based and for some of you this may work and for some it may not. If I was to start over I would recommend switching out one meal a day. Start with breakfast! Instead of going for your typically processed sugary cereal lets try a plant-based smoothie with plant protein, healthy fats and maybe a handful of greens. Then the next week maybe you go for a veggie packed salad with beans, sweet potatoes, and maybe some tofu. Let's also switch out your typical ranch with a tahini lemon sauce. Once you're feeling good with those meals then let's add on dinner.
A lot of your favorite dinner recipes can be made meat and dairy-free easily. Try using a veggie burger instead of a regular burger. Soups were some of my favorite recipes when I first went plant-based. Have a taco night and just leave out the meat. It might feel weird or feel like you're forgetting something but trust me it'll become normal really soon. The more veggies you can add into your diet as well the better you'll feel! Also, remember to not compare your veggie burger to a regular burger, if you do you'll probably be disappointed. One way I've found works best for me is to look at every plant-based meal completely differently and not constantly compare it to my past way of eating. The more you eat this way, the less you'll think about meat and dairy.
What you'll start to notice
Now if I'm being totally honest you may feel hungry. Plants have a lot less calories than most processed foods and are basically made up of water. So you may need to eat more than what you are used to. If you were a big meat eater before, you are going to want to add in a bit more extra beans or tofu to make up for the protein loss. Using complex carbs to also fill your plate will help with satisfying your hunger.
Another difference you may notice is your bowel movement! Yes, I said it. Since you are starting to eat more fiber-filled foods you could become a bit more constipated. Remember to drink lots of water to flush everything out. This is very important!! Before you say this way of eating isn't for you, try the water trick.
Eating out
I know it can start to sound overwhelming when you have to think about what to eat out but trust me this gets easier! A few of my best tips are to try and pick the restaurant that you know has options for you. Look up menus before you go so you have a game plan ahead of time. If you’re struggling to find something you can eat, always go for the sides. Restaurants will always have a side salad option and hopefully a few different veggie dishes. Feel free to build your own meal too. I know salads aren’t the most exciting option but that’s usually my fall back option. Your typical American restaurant is usually the hardest to find options at. So I always love going to Sushi places, Mexican or Italian restaurants.
Here are some ideas:
Sushi: Avocado cucumber rolls, seaweed salads and miso soup is my go to
Mexican: Bean tacos with lettuce, guac and pico. Chips and salsa. Majority always have a vegetarian option, just always remove the cheese.
Italian: regular or gluten-free pasta, tossed in olive oil and lemon, or a plain marinara sauce. I always ask them to throw whatever veggies they have in the back in the pasta as well. Pizza, I always do extra veggies with no meat or cheese.
How to build a meal when eating out
Start with a side salad and ask for a dairy free dressing (typically a vignette or vinegar). Remember to ask for no cheese!
If you can't find an entree to eat let's look at the side options. See if they have a rice or potato option, something with a heavier carb.
Then see what veggies they have. If they have any roasted Brussel sprouts or carrots that's a great option!
My last few tips
Remember to be gentle with yourself. This does not need to be an overnight process and it should not feel like a restrictive diet. Start slow and LISTEN TO YOUR BODY! If something does not feel right then stop doing it. Remember that I am not a doctor or nutritionist so take what I say with a grain of salt. If this does start to feel too restrictive when eating out or hanging with friends then try the 80/20 approach. Majority of the time eat plant- based, then when you go out eat whatever you choose. It's better to eat this way some of the time instead of not at all. Being plant-based is not about being perfect. It's about eating in a way that makes YOU feel great and has plants at its focus. Keep that in mind as you start your journey. If you've read this far I am so excited for this new chapter in your life. My website and instagram thehealthyavo are filled- with plant-based recipes that are free for you to use or take inspo from. Always feel free to shoot me a dm if you have questions. Welcome to the plant-based club!
