Going Plant-Based: A Simple Guide 💚🌱
Why Go Plant-Based? 🤔
Going plant-based can be a great choice for your health, the environment, and even your wallet. But it’s not just about swapping meat for salads—it’s about enjoying a variety of whole, nourishing foods that fuel your body and mind.
What to Eat… 🍽️
A plant-based diet focuses on whole foods:
✅ Fruits and vegetables 🥒
✅ Whole grains like quinoa, brown rice, and oats 🥣
✅ Nuts and seeds (chia, hemp, flax) 🥜
✅ Legumes (beans, lentils, chickpeas) 🫘
✅ Plant-based proteins (tofu, tempeh, nutritional yeast) 🌱
Sample Meal Ideas 💡🍽️
🍓 Breakfast: oats with flaxseeds, vegan protein powder and fresh berries
🥗 Lunch: chickpea salad with tahini dressing
🥦 Dinner: tofu stir-fry with broccoli and brown rice
Mastering Plant-Based Nutrition: A Balanced Approach ⚖️
Protein is a key concern for many. While animal proteins contain all nine essential amino acids, plant proteins can also be complete with the right combinations:
✅ Complete Plant Proteins: Quinoa, soya, tofu, buckwheat, amaranth, chia, hemp, spirulina, nutritional yeast. A high-quality vegan protein powder with a complete amino acid profile is a great optin too.
✅ Want to eat plant-based foods that aren’t a complete amino acid profile? No problem! Pair plant-based foods for a full amino acid profile.
Most of us aren’t getting enough protein. Generally, I suggest 20g of protein per main main meal but for some, including athletes, this figure will be higher. While nuts and nut butters contain protein, you’ll need 6 tbsp of nut butter, for example, to hit 20g of protein so it’s better as a snack than a main source! Consider these options for higher plant-based protein sources :
Soya Yogurt 🥄
A high-quality protein powder with no fillers, no artificial flavours, colourings or sweeteners, GMO-free 💪🏼 This is my favourite (Use code JPERRYUK25 for 15% off your 1st order or JaniePerryVIP for subsequent orders)
Tofu/Tempeh 💚
Hemp Seeds 🌱
Nutrient Deficiencies
A vegan diet can lead to deficiencies in B12, iodine iron, calcium, and zinc. Be mindful of your intake and seek advice from a trained professional if you are in doubt.
Key Nutrients and Solutions:
✅ Vitamin B12: found in fortified foods or supplements
✅ Omega-3s: flaxseed, walnuts, hemp seeds, walnuts
✅ Iron: leafy greens, lentils, tofu, pumpkin seeds
Iron absorption is enhanced with vitamin C-rich foods. So, why not add an olive oil and lemon juice dressing for your salads or even cooked leafy greens. Or add spinach, broccoli or watercress to your vegetable soups. Iron is depleted by caffeine so drink your caffeinated drink away from meals.
✅ Zinc: leafy greens, lentils, tofu, almonds
✅ Calcium: fortified non-dairy milk, tofu, sesame seeds
✅ Vitamin D: sun exposure, mushrooms, fortified soya milk or supplements
Possible Supplements for Plant-Based Diets 💊
Be aware that all of our needs are different. Medical conditions and medications affect supplement choices. Always seek help from a trained professional if you have a diagnosed condition or are on medication or if you are in doubt. Here are supplements I often think of though:
💊Vitamin B12: essential for brain function
💊Omega-3s: supports heart and brain health
💊Protein Powders: pea, hemp, or rice-based for extra protein support
💊Calcium and Vitamin D: crucial for bone health
Be Wary of Carb Overload!
Legumes and grains are great food choices but they can be high in carbohydrates. Balance them with other protein sources if weight loss is your goal.
Transitioning to a plant-based diet doesn’t have to be complicated! Focus on whole foods, balance macronutrients, and ensure key nutrients. Ready to take the first step? Let me know how your journey is going! 📲✨
Janie x