I bet, you clicked on this article because you finally had the courage to research about plant-based diets and know how it can help you maintain the healthiness of your body.
You’ve come to the right place because in this article we’ll tell you about the specific topics. Like meal plan with the right plant-based diet for you what i eat!
Hi there looking for something fun and healthy come and be in your best shape with us. Welcome to my blog where we go on our fitness journey one step at a time. I am your healthy lifestyle guru here to give you things you need to know.
Before jumping right into plant-based diets, so if you have mind-boggling questions those will be answered in today’s article are you guys ready to find out. Let’s get started.
1- what is a plant-based diet ?
Many people confuse plant-based diet with a vegan diet. But they’re totally different from each other. You might be narrowing your eyebrows right now but yes they’re completely different. How so vegan diet focuses on eliminating all sorts of animal products.
While a plant-based diet focuses on the minimal usage of these products and eating mostly plants. Hence plant-based in a plant-based diet you are still allowed to eat meat but you must get your nutrients.
Mainly from plants that are not heavily processed. Meaning whole unrefined or minimally refined ingredients. There are various groups of people who share. The same characteristics but still differ in some way same as plant-based diets to help you with your decision-making process.
Here’s a brief explanation of each plant-based diet.
#1- lacto-ovo vegetarian
This is the type of vegetarian diet that permits dairy food lacto and eggs ovo but excludes meat poultry or seafood from their meal preparations.
# 2- Ovo vegetarian
This one is a diet that eliminates the consumption of animal products including dairy but permits eggs.
#3- lacto-vegetarian
This diet allows dairy products but excludes all types of eggs and goods that have eggs in it. Like whole eggs egg whites mayonnaise baked goods and more including animal products.
#4- vegan
As i’ve write above this diet eliminates the consumption of all animal products and only composed of meals that have mostly vegetables fruits nuts and seeds.
#5- pescetarian
This is the type of plant-based diet that permits fish and other seafood but avoids meat.
#6- semi-vegetarian or flexitarian
This one allows the occasional consumption of meat or poultry. Hence flexitarians or flexible in this diet you are allowed to eat small amounts of meat fish eggs and dairy but still based on plants.
So what are the benefits you can get from plant-based diets, easy weight management numerous studies have been conducted to know, how beneficial plant-based diets are to weight loss.
According to healthline 12 studies that included 1 100 individuals showed that those assigned plant-based diets lost approximately 4.5 pounds or 2 kilograms of weight after an 18-week period compared to the ones assigned.
Non-vegetarian diets due to the high fiber content of plant-based diets and minimization of meat products. It’s no surprise that people simultaneously lost weight over time without having to monitor their daily calorie intake.
If partnered with regular workouts i’m sure you’ll achieve your fitness goals in no time lower risks of infection and disease.
Not only will it help you to lose some pounds plant-based diets are also beneficial for the prevention of such diseases, like heart disease, cancer cognitive decline type 2 diabetes and other chronic diseases with the nutritious elements present in fruits and vegetables.
Compared to processed meat and goods you’ll certainly have an extended lifespan to share with your family. Earth friendly aside from health benefits this also has a huge impact on our planet people.
Who are committed to plant-based diets are also committed to creating a more sustainable environment for future generations to come how. So because they are consuming mostly plants factors in global warming such as greenhouse, gas emissions, water consumption and land usage for factory farming.
Were reduced lightening their environmental footprint according to a study entitled the impacts of dietary change on greenhouse gas emissions. Land use water use and health a systematic review 70 reduction in greenhouse gas emissions and land use and 50 less water use could be achieved by shifting western diet patterns to a more sustainable plant-based dietary pattern.
So if you want to make the world a better place for the next generation. This is another way to make it happen what types of food should i eat. If i’m planning to go on a plant-based diet that’s easy. Let’s go back to the basics the less complicated ones.
You’ll mostly consume these goods fruits vegetables tubers whole grains and legumes you can also eat nuts seeds tofu tempeh. Whole grain flour and breads and plant-based milks just keep it in moderation. Because these goods are calorically dense eating too much will result to excessive calorie intake you have been warned.
What types of food should i avoid, when i say avoid it means you’ll totally not eat it not even a bite or else you’ve failed on your commitment to your diet.
Here’s what to avoid
- · Fast food especially
- · Fries chicken
- · Nuggets fried
- · Chicken and more of that
- · Fried goodness which despite its deliciousness is not good for you
- · Added sugars and sweets found in sodas pastries
- · Sweet tea and more.
If you’re craving for something sweet try to satisfy your taste buds with nutritious fruits. Instead they’re way more refreshing than those sweets and beverages. Believe me refined grains packaged and convenience food like chips frozen meals and any other products found in a store that only provides convenience not nutrients processed.
Vegan friendly food artificial sweeteners and processed animal products like:
- · Bacon meats
- · Sausage
- · Beef
- · Jerky and more.
It’s going to be hard to shift your lifestyle especially when you’re just starting. But it’s going to be worth it you’ll feel healthier more energized relaxed and livelier. As i’ve write above plant-based diets don’t completely eliminate the consumption of animal products. But only minimizes the usage of goods, Such as;
- · Beef
- · Pork
- · Sheep
- · Gay
- · Meats
- · Poultry
- · Eggs
- · Dairy and
- · Seafood
Now that you already know the do’s and don’ts. I’m going to give you my plant-based diet meal plan.
Breakfast
Or what i eat in a day for breakfast. I’d like to have something refreshing and cool to start off my day.
So i like to prepare some of brianna killeen’s berry kefir smoothie that only has 304 calories.
What you’ll need;
- · One and a half cups frozen mixed berries
- · 1 cup plain kefir
- · Half of a medium banana
- · 2 teaspoons almond butter and
- · Half a teaspoon of vanilla extract
Procedure
Mix all the ingredients together using a blender and blend until fully combined with the perfect consistency. That’s it a super easy to make breakfast to start my day with a blast.
So yummy if ever i feel hungry after my morning workout routine. I treat myself to a simple snack a medium apple with 95 calories and some water just something to make me full and refreshed.
Lunch Time
By lunchtime i prepare my all-time favorite meal green salad with pita bread and hummus by katie webster with only 374 calories. I really love this recipe aside from being healthy. It also has ingredients that i can easily find at any supermarket near me and these are;
- · 2 cups mixed salad greens
- · Half a cup of sliced cucumber
- · Two tablespoons grated carrots
- · One and a half teaspoons extra virgin olive oil
- · One and a half teaspoons balsamic vinegar
- · A pinch of salt
- · A pinch of ground pepper
- · One six and a half inch whole wheat pita bread toasted
- · And 1 4 cup of hummus in a large plate
Procedure
Mix greens cucumber and carrot drizzle with oil and vinegar and season with salt and pepper to taste serve with your pita bread and hummus and there you go one super healthy lunch ready to satisfy your appetite.
I rarely get hungry after lunch but if i do i’d grab some of my 206 calorie dry roasted unsalted almonds for my snack. This is just to make me feel full between lunch and dinner.
Dinner Time
It’s really effective and finally for my dinner. I usually have beefless vegan tacos by brianna clean with only 360 calories. For all my hard work throughout the day. I thought i needed something fun but healthy fun not fast food fun. So what do we need in order to recreate this dish.
We need
- · 16 ounce package of extra firm tofu drained crumbled and patted dry
- · 2 tablespoons reduced sodium tamari or soy sauce
- · 1 teaspoon chili powder
- · Half a teaspoon of garlic powder
- · Half a teaspoon of onion powder
- · 1 tablespoon extra virgin olive oil
- · 1 ripe avocado
- · 1 tablespoon vegan mayonnaise
- · One teaspoon lime juice
- · A pinch of salt
- · Half a cup of fresh salsa or pico de gallo
- · Two cups shredded iceberg lettuce
- · Eight corn or flour tortillas warmed and pickled radishes for garnish in a medium bowl
Procedure
Combine tofu tamari or soy sauce chili powder garlic and onion powder drizzle oil into a large non-stick skillet and heat it over medium to high heat add in the tofu mixture and cook. While stirring occasionally until nicely browned for 8 to 10 minutes in a small bowl mash.
Avocado mayonnaise lime juice and salt until fully combined and completely smooth. Serve your taco meat with the avocado mixture salsa or pico de gallo and lettuce in the tortillas and top it off with pickled radishes.
If you like if you’re still pretty hungry you can add mixed greens with vinaigrette dressing in your meal prep with only 149 calories. Add that all up and you’ll have an ending of 1488 calories.
That’s pretty low compared to how full. I am crazy right what do you think about the plant-based diet. Will you finally give it a try let us know in the comments below.
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