First, let's take a look at whole foods. Whole foods are unprocessed foods. A plant-based diet concentrates on whole food. Whole foods include whole bread, whole wheat pasta, nondairy milk, nuts, seed butter, and tofu. Of course, you can also eat herbs and spices, nuts and seeds, fruits and vegetables, and legumes such as lentils and beans. All of these will make a diet based on plants.
Many people mistake the plant-based diet for a vegan one. So, let's talk about the difference. There are parallels in both of them, but there are small differences. A vegan diet does not include any products based on animals. This, of course, contains meats but also eggs and outcomes of these animals, such as honey. Vegans will carry this perspective into their life as well, which is more than a diet to them. A plant-based diet will keep you from eating anything based on animals, but it will not prevent you from using animal products in your life.
The Benefits of A Plant-Based Diet
Now that you know what the plant-based diet is, it's essential to look at the host of benefits that it has to offer. It's hard to stick to a diet that makes you drastically change your current way of eating if you don't have a good reason. Giving you that good reason to meet your health and weight loss goals using the plant-based diet.
Lowers Blood Pressure
A plant-based diet has been proven to lower blood pressure because it has a high potassium content. A plant-based diet reduces blood pressure as well as stress and anxiety. Potassium-rich foods include seeds, whole, almonds, beans, berries, and grain. However, meat contains almost no potassium, which is why the plant-based diet offers a better way to control your blood pressure.
Lowers Cholesterol
Plants don't contain cholesterol, which includes saturated forms such as coffee or chocolate. When you live a plant-based diet lifestyle, you're reducing the amount of cholesterol you take in to next to zero. A plant-based diet will lower your risk of heart disease since cholesterol is a leading cause of stroke and heart attack.
Maintains Blood Sugar Levels
The plant-based diet has a lot of protein. Protein can lower blood sugar production, and in turn, it will leave you feeling full for longer. Also, a plant-based diet can help to reduce stress levels by lowering the cortisone levels in the body. Cortisol is a stress hormone.
Staves off Chronic Disease
Chronic diseases, including diabetes, cancer, and obesity, are low in societies that follow a plant-based lifestyle. This diet has been proven to help to fight off chronic disease by helping to reduce chronic inflammation, high blood sugar, stress, and provides your body with the nutrients it needs.
Weight Loss
In societies that follow a mainly plant-based lifestyle, obesity is also lower, which we've already covered as a chronic disease. Since you're taking in more vitamins and nutrients as well as fiber, which your body has to break down. While you're eating a plant-based lifestyle, you're also likely to stay fuller for longer, which means you'll eat less overall.
To lose weight, you have to burn more calories than you take in, so eating less is an essential part of that.
More Energy
Within days of this type of eating, you'll feel energized because you'll get the nutrients you need. The foods that you'll be eating will also have higher water content, which can hydrate your skin and leave you feeling better overall. Plant-based foods are easier to digest and lighter, so you'll feel better than ever in just a few days. You'll also get a better sleep when you eat right. When you feed your body the vitamins and minerals it needs, you'll help your body relax and give it a peaceful sleep. Calcium and magnesium can help to relax the body for quiet rest, which this diet is packed full of.
Basic Shopping List For A Plant Based Diet
While this shopping list does not include everything for original recipes, this shopping list will help you to keep your pantry stocked with the basics.
Vegetables: Non-Starchy
These vegetables are excellent for your body because they are packed with nutrients and will help to get you the vitamins you need. This includes your leafy greens such as kale, spinach, butter lettuce, etc. You can also use eggplant, zucchini, tomatoes, and broccoli as your non-starchy basics.
Vegetables: Starchy
This includes all types of potatoes, whole corn, legumes of all kinds. This consists of all beans and lentils, root vegetables, and even quinoa. These are filling parts of your meals, which are packed with fiber.
Whole Grains
You need some sort of grain in your plant-based diet. Whole grains are always recommended, including whole wheat, brown rice, and oats. Over processed oats will not give you the nutrients you need.
Fruits
Any whole fruits are available on the plant-based diet. However, it is recommended that you avoid dried fruits and juiced fruits because of the sheer amount of sugar it'll pack into your diet.
Beverages
You can have almost any drinks on your plant-based diet. However, it's recommended that you drink unsweetened plant-based kinds of milk, decaffeinated tea, decaffeinated coffee, and green tea.
Spices
As far as spices are concerned, any spices are allowed. This includes dried spices and fresh herbs.
Omega 3 Sources
With an all plant-based diet, you'll need omega three sources. These include ground flax seed as well as chia seeds.
Nuts
Any nuts are recommended on the plant-based diet, but it's useful to have peanuts and walnuts on hand. You can also keep cashews and almonds since they are used regularly in different dishes.
Consume These Sparingly
These are plant-based foods, but they aren't as healthy for you as other plants. So, while you can have them, it's recommended that you use these sparingly. This includes added sweeteners. Examples of added sweeteners are fruit juice concentrate, natural sugars, honey, and maple syrup. Pumpkin seeds, sesame seeds, sunflower seeds, and dried fruits should also be consumed on a limited basis. Coconuts and avocados as well. You should also limit your refined wheat protein or soy protein.
21 Day Plant-Based Meal Plan
Day 1
Breakfast: Chia Banana Pudding
Lunch: Plant Pad Thai
Dinner: Tofu Bowl
Day 2
Breakfast: Breakfast Polenta
Lunch: Collard Green Pasta
Dinner: Pad Thai Bowl
Day 3
Breakfast: Green Banana Smoothie
Lunch: Eggplant Pasta
Dinner: Ginger Soba Noodle Bowl
Day 4
Breakfast: Blue Zucchini Smoothie
Lunch: Tart Cabbage Soup
Dinner: Blackeye Pea Burritos
Day 5
Breakfast: Spirulina Power Smoothie
Lunch: Parsnip & Matzo Soup
Dinner: Coconut
Curry
Noodles
Day 6
Breakfast: Kicking Mango Smoothie
Lunch: Red Lentil Pasta
Dinner: Fung Tofu with Roasted Chickpeas
Day 7
Breakfast: Chickpea Omelet
Lunch: Walnut & Orange Pasta
Dinner: Yellow Wild Rice Soup
Day 8
Breakfast: Pumpkin Pie Oatmeal
Lunch: Cream of Broccoli Soup
Dinner: Sesame Stir Fry
Day 9
Breakfast: Basic Kale Smoothie
Lunch: White Wine Pasta
Dinner:
Sunday Roast
Day 10
Breakfast: Breakfast Apple Bowl
Lunch: Quinoa Cranberry Salad
Dinner: Plant-Based Shepard's Pie
Day 11
Breakfast: Overnight Chia Oats
Lunch: Pesto Quinoa
Dinner: Carrot & Turmeric Soup
Day 12
Breakfast: Chia Banana Pudding
Lunch: Eggplant Pasta
Dinner: Bibimbap bowl
Day 13
Breakfast: Chickpea Omelet
Lunch: Pesto Quinoa
Dinner: Mango Chickpea
Curry with Plantain Chips
Day 14
Breakfast: Green Banana Smoothie
Lunch: Tart Cabbage Soup
Dinner: Coconut
Curry
Noodles with Vegetable Satay
Day 15
Breakfast: Kicking Mango Smoothie
Lunch: Vegetable Stir Fry
Dinner: Sesame Stir Fry
Day 16
Breakfast: Breakfast Polenta
Lunch: Eggplant Pasta
Dinner: Stuffed Southwest Peppers
Day 17
Breakfast: Golden Smoothie
Lunch: Kale & Quinoa Salad
Dinner: Wild Rice Lemon Soup
Day 18
Breakfast: Spirulina Power Smoothie
Lunch: Walnut & Orange Pasta
Dinner: Blackeye Pea Burritos with Stuffed Portobello
Day 19
Breakfast: Chickpea Omelet
Lunch: Collard Green Pasta
Dinner: Stuffed Southwest Peppers with Easy Collard Greens
Day 20
Breakfast: Golden Smoothie
Lunch: Carrot & Chickpea Salad
Dinner:
Sunday Roast
Day 21
Breakfast: Breakfast Polenta
Lunch: Parsnip & Matzo Soup
Dinner: Sesame Stir Fry