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.