plant based diet

How to Stick to Plant-Based Eating 

Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you don’t have to completely eliminate animal-based food but you can certainly reduce it by making more meals that are plant-based.

You can stick to a plant-based nutrition by following these two simple steps:

Step 1: Have a grocery list
In order to stick to plant-based eating, have a grocery list. Here’s one we made for you:


Fruits Vegetables  
Apples
Avocado
Bananas
Berries
Blueberries
Grapefruit
Grapes
Lemons/Limes
Oranges
Pears
Tomatoes Asparagus
Beets
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celery
Corn
Cucumbers
Garlic
Lettuce/Greens Mushrooms
Onions
Squash Sweet Peppers
Jalapenos
Chilis
Potatoes
Spinach
Squash
Zucchini
Sweet potatoes  
Grains Legumes Herbs and spices Other  
Rice
Farro
Quinoa
Tabbouleh
Couscous
Barley
Rolled Oat
Chickpeas
Pinto Beans
Lentils
Split Peas
Mung beans
Red kidney beans
Soy beans
Black beans Basil
Pepper
Cilantro
Cinnamon
Cumin
Curry
Garlic
Ginger
Mint
Oregano
Parsley
Pepper
Salt Vegan sour cream
Vegan mayonnaise
Vegan bread & wraps
Whole grain mustard
Bran cereals
Honey or Maple syrup
Peanut butter
Almond milk
Coconut milk
Coconut oil
Olive oil
Hummus
Tahini

Step 2: Plan Your Meals in advance
Here are our favorite ideas for breakfast, lunch and dinner:

Breakfast
Bran cereals with bananas and plant-base milk (this will be a winner for your fiber intake).
Oatmeal in a jar (see recipe in the next chapter)
Vegan bread with natural peanut butter and no sugar added jam
Fruit salad
Lunch
Salads
Wraps
Soups
Dinner
Veggie Burger with sweet potato fries
Vegetable, black beans and rice stir fries
Grain bowls
Grains with roasted vegetables

The more you will be prepared, the easier it will be to stick to a plant-based nutrition.

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“YOURS FREE: 5 Reasons To Start Eating Plant Based Foods Right Away!

The 5 secrets of plant-based eating 

Here are 5 secrets about plant-based eating 

Plant-Based Eating Is Not Necessarily a Vegan Diet
Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants. A spectrum of plant-based nutrition options is available to you. Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian). At the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.

Plant-Based Eating Is the Original Paleo Diet
We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet. Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was in fact plant-based.

Plant-Based Eating Is Good for Muscles and Strength
The strongest mammal, the gorilla, is herbivores. It has the ability to lift 10 times its body weight. It would be like a 200 lb. individual lifting 2000 lb. If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too. Some studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultramarathoner, Scott Jurek is known to be a plant-based eater!

Plant-Based Eating Is Not a Diet
Plant-based eating can be for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes. For those of you who love their steak or burgers once in a while, you don’t have to completely eliminate animal-based food. You can certainly reduce it by adding more meals that are plant-based.
Plant-Based Eating is Easy
Pick a day of the week when you will do a plant-based eating day, select your breakfast, lunch and dinner recipes, get your grocery items and implement the change! It is as simple as that.

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