Kick Start Your Plant Based Lifestyle.

In order to be successful in adopting a plant-based lifestyle, it is recommended to take small steps so that you have the opportunity to adopt and maintain new habits. Slow and steady is a great strategy to form new habits.

STEP 1 - CHOOSE YOUR TYPE OF PLANT BASED NUTRITION.

Start by identifying what you would like to change in your nutrition. Considering that your nutrition will be mainly coming from plants, your options are:

1) STRICT PLANET-BASED NUTRITION (VEGAN): With a strict plant-based nutrition, you are not going to consume any meat, fish or animal products like dairy foods, honey or eggs.

2) VEGETARIAN PLANT-BASED NUTRITION: In a vegetarian plant-based nutrition, you will be able to consume eggs, milk, cheese and other products of animals but no meat or fish.

3) PESCATARIAN PLANT-BASED NUTRITION: The pescatarian plant-based nutrition is similar to the vegetarian one but include fish. That would mean that your nutrition includes plant-based food, eggs, milk, cheese, fish and other products of animals but no meat.

4) FLEXITARIAN PLANT-BASED NUTRITION: This option is great for individuals who would like to slowly move into plant-based eating without fully committing to never eat meat again. In this plant-based nutrition option, your meals will have a large proportion of plant-based food.

In addition to small portions of eggs, or dairy foods and, on occasion, include meat, fish, seafood or poultry. Some individuals in that category have adopted the meatless Mondays to reduce their consumption of animal protein.

Is it hard for you to decide? If so, let me ask you this question:

On a scale of 1 (not ready) to 10 (let’s do this), how ready are you to make a change in your nutrition?

If you said 1–5, try option 4. But if you said 6–10, try option 2 and see if you can stick to it.

Maybe give yourself a month to ease into your new change and gradually move up the vegan if you so desire.

For example, stop purchasing meat products when you go to the grocery, finish eating all the animal food in your fridge and freezer. We wouldn’t want to cause food waste, especially if you are choosing plant-based eating because of environmental benefits.

STEP 2 - ADAPT YOUR GROCERY SHOP.

In order to ease yourself into plant-based eating, try to slowly increase the amount of plant-based food on your grocery list and stop purchasing animal protein and dairy products.

Stock up on cans of legumes such as black beans or chick peas since they are fast and easy ingredients to add to many recipes (just make sure they are not full of sugar or salt).

When purchasing vegetables, always go as fresh as you can.

In addition, you can also select frozen vegetables, just make sure to read the label, some frozen food has added sugar, salt and butter.

You can start by taking a look at the labels on the products that you have in your pantry and freezer. This might require a bit more shopping time at first but eventually, you will know which brand is the healthiest.

Here are some examples of items that could be on your plant-based grocery list:

FRUITS

Apples, Apricot, Bananas, Blackberries, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew, Kiwis, Lemons/Limes, Nectarines, Oranges,Peaches, Pears, Plums, Raspberries, Strawberries, Watermelon and more.

VEGETABLES

Asparagus, Avocado, Beets, Bok Choy, Broccoli, Brussels, Sprouts, Carrots, Cauliflower, Celery, Sweetcorn, Cucumbers, Eggplant, Garlic, Green beans, Lettuce/Greens, Mushrooms, Okra, Onions, Squash, Spinach, Tomatoes, Sweet Peppers, Jalapeños, Chilis, Potatoes, Spinach, Squash, Zucchini, Sweet potatoes.

GRAINS

Basmati Rice, Jasmine Rice, Brown Rice, White Rice, Wild Rice, Arborio Rice (Orzo), Farro, Quinoa, Tabbouleh, Couscous, Barley, Rolled Oat, Steel Cut Oat.

LEGUMES & NUTS

Chickpeas, Pinto Beans, Lentils, Split Peas, Mung beans, Red kidney beans, Soy beans, Black beans, White beans, Pecans, Cashews, Peanuts, Walnuts, Alfalfa, Carob,

HERBS & SPICES

Basil, Black pepper, Bay leaf, Cilantro, Cinnamon, Cumin, Curry, Garlic, Ginger, Mint, Oregano, Paprika, Parsley, Red pepper, Salt, Turmeric, Vanilla extract.

ALTERNATIVES

Vegan sour cream, Vegan mayonnaise, Vegan bread & wraps, Whole grain mustard, Bran cereals, Honey Maple syrup, Peanut butter, Soy Milk, Rice Milk, Oat Milk, Almond milk, Coconut milk, Coconut oil, Olive oil, Hummus, Tahini.

STEP 3 - PLAN YOUR MEALS

One of the most difficult parts about adapting to plant-based eating is to adopt new habits in the kitchen. Instead of having burgers or roasted chicken for dinner, you have to find new ways to cook and bring more plant-based food to your table. If you are going to try the vegan approach, breakfast might be the most difficult to adapt, especially if you are used to eat eggs in the morning.

It is strongly recommended to try new recipes as opposed to try to adapt your old recipes to a plant-based nutrition. For example, a plant-based Mac and Cheese is hard to make. In the regular dish, cheese is the main ingredient and plant-based cheese is far from having the same taste and texture.

Here are a few ideas of meals you can plan for each meal. If you are going for the strict plant-based nutrition, make sure to select items that are vegan-friendly for the bread, wraps, mayonnaise and other condiments.

BREAKFAST

Breakfast can be difficult when you are used to a bacon and egg type of breakfast. Try to keep fruits, bran cereal and oat, and vegan bread in the house, that way, you will have quick options when you don’t want to think too much about what to make. Here are some breakfast ideas:

• Bran cereals with bananas and plant-base milk (this will be a winner for your fibre intake).

• Oatmeal in a jar

• Vegan bread with natural peanut butter and no sugar - add jam

• Fruit salad with yoghurt (non dairy) only eating fruit could be a good option if it works for you

• Hummus and pita bread

  LUNCH

  If your usual lunch is deli meat sandwiches, you will be going through a bit of a transition for meal planning. In general, many plant-based options can be quick and made in advance (i.e. salad in a jar).

  DINNER

  In general, dinner is the time when individuals spent more time with friends or families. A plant-based dinner can be a combination of vegetables, grains and legumes. Here are a few examples:

• Veggie Burger with sweet potato fries

• Vegetable, black beans and rice stir fry

• Rice and beans with plantains

• Grain bowls

• Risotto with roasted vegetables

STEP 4 - LET’S DO THIS!

The best way to start plant-based eating is to start with small steps now. Choose a day this week when you want to have a plant-based nutrition day. That day will be the beginning of your journey in plant-based eating. Once you’ve chosen a date, pick your recipes!