A Beginners Guide: Tips And Tricks To Start A Plant-based Diet

You may think that moving on to a plant-based diet is a great thing, but it can be downright overwhelming when to think about where to start. 

Plant-based diets are known for their health benefits. It is one of the most powerful steps you can take to improve your body, boost energy levels, and prevent chronic lifestyle diseases.

Let’s see a few tricks and tips which can help you to start a plant-based diet:

• Eat a lot of vegetables

Vegetables are one of the primary sources of plant-based foods. Try to fill your plate with vegetables. Make sure to choose many colorful vegetables. It can either be cooked or eaten in a raw form.

• Have a different perspective on meat and its products

Plant-based diets don’t avoid meat and its products completely. So, try to have smaller amounts and limit the use of meat and its products. 

• Include more whole grains

Whole grains like oatmeal, quinoa, buckwheat, barley are nutritious and more in raw form. This is rich in nutrients and can be consumed with some yogurt and fresh-cut fruits or seeds and nuts.

• Choose greens

Greens like kale, broccoli, spinach, swiss chard among others can be steamed, grilled, braised, or even can be incorporated with other recipes. This preserves the flavor and nutrients.

• Go for good fats

Fats like olive oil, nuts, and nut butter, seeds, avocados are rich in healthy fats. These healthy fats have less saturated fats and cholesterol. Healthy fat oil can be used in recipes by replacing unhealthy oils.

• Have more servings of vegetables and fruits

Try to include fruits and vegetables in every serving of your diet. It can be added with the main recipe or as an accompaniment dish. 

• Try to have products in raw form 

Raw foods are the most nutritious form of a plant. Fruits are raw and will help to satisfy your craving for a sweet bite after a meal. It can be any fruit like apple, peach, or watermelon. Have it as a dessert.

• Have adequate water

Drinking enough water is important for maintaining the electrolytes of the body. Since most of the fruits and vegetables are rich in water. Make a count of your water intake each day.

• Build a meal

Always plan breakfast and lunch as the largest meal of the day. Include a mix of ingredients like legumes, beans, fruits, and vegetables. The evening meal should be light or eliminated if possible. Always choose foods that are easily digested for dinner and eat a few hours before bedtime to promote a night of restful sleep. Have a small sandwich or fruit. 

• Avoid processed foods

Processed foods should be completely avoided and switch to unprocessed food sources high in protein, complex carbohydrates, and fats. This will help to keep your blood sugar stable.

Having a balanced diet rich in plant sources can be one of the best diets if our goal is to live a life that is full of pleasure, sparing of physical impairment, and rich in mental health. Anyone can kickstart a plant-based following these tips and tricks.

10 Meat Substitutes For A Plant-based Diet

Plant-based diets are focused mainly on plant foods as the name suggests. But some amazing meat substitutes taste similar to having a bite of the meat itself. Additionally, they are healthy and nutritious too.

Let’s see a few vegan meat substitutes

Tofu: It is one of the most famous ingredients in a vegetarian diet. It is quite similar to meat and cheese. It is made from soy milk and is 100% vegan. Tofu lacks its flavor, therefore it can be incorporated with any recipe and it is a wonderful source of protein too.

Seitan: It is an excellent vegan meat source and has almost all the properties of meat as such. It is made from wheat gluten. It has an elastic consistency. This gluten is spiced and simmered to make seitan. This meat-based protein gives a similar mouthfeel to chicken.

Tempeh: Tempeh is also a type of soy product made from fermented soy. It is made from a whole soya bean while tofu is made from milk. Since it’s fermented, it contains all the essential amino acids and gives probiotics too. It has a nutty flavor and is usually grilled and served with other recipes. 

Texturized vegetable protein: It is known as textured soy protein or soya chunks. It is a defatted soy flour product and a by-product of extracting soybean oil. It is very easy to cook and can be also used as a low-cost and high-nutrition extender. It is very similar to meat and can be purchased from stores in a dehydrated form.

Lentils: Lentils are unprocessed whole grains that are remarkably high in protein. It adds the needed texture to vegan meals, which makes it an excellent beef substitute. They go well with soups, stews, and chilis.

Jackfruit: Jackfruit was commonly seen in Southeast Asian cuisines. But, right now, it is popular in the US as a wonderful meat substitute. The texture of jackfruit is very much similar to shredded chicken.

Beans: There are many types of beans and most of them are good meat substitutes. It is a source of protein, fiber, and a great vegan source of iron.

Eggplant: It offers a meat texture because of its bulkiness. It is packed with fiber and vitamins. This vegetable can be prepared through baking, stir-frying, and grilling. Stuffed eggplant recipes are so good.

Mushroom: Mushrooms are known for their meat substitute nature just like tofu. It is an amazing unprocessed and whole food option. They can be grilled or broiled just like meat and provide a meaty texture with burgers or tacos.

Brand meat substitutes: Many brands mimic the patties, sausage with vegan ingredients and give out meat-free, high protein meal products. It won’t necessarily be vegan. But you can easily identify it from the labels.

In the modern days, following a vegan or plant-based is easy and hundreds of vegan meal substitutes are available. It is recommended to avoid substitutes from processed sources. The nutritional values of all the products vary greatly.