Today marks one week since I have been on a plant based, whole foods diet, eliminating all animal products. Honestly, I used to think that there was just no way I could ever become vegan and eliminate all dairy, eggs and meat from my diet but after trying this for a week I could not be happier. Overall I have felt full, satisfied and amazingly energized by all the fresh foods I have been eating.
What I have learned this first week is that as humans we adapt to change. Our bodies need food for nourishment, but there is no reason why that cannot come from a healthy diet of fruits, vegetables, whole grains and legumes. The idea that we need meat at every meal, cheese on everything and processed foods loaded with salt and sugar is really a mental misconception that we have grown to believe. If you make dedicated change to stick with a plant based diet, our bodies will adapt and learn to love the healthy foods that we are feeding it.
Cooking meat for me is time consuming, not enjoyable and tends to make my apartment smell. This plant based diet has actually been easier on my schedule. There is less cooking time, less cleaning time and in terms of money – I spent about the same at the grocery, but was able to buy more fresh fruits and vegetables because I was not buying meat or dairy products.
There are so many amazing and delicious foods that do not have animal products, and I have not missed meat or dairy at all this week. Challenging myself to discover new foods, make vegan recipes and eat more fresh produce has been very rewarding. I feel more full, crave foods less, and stay satisfied but not bloated with this diet. The basic western diet of animal product and processed foods is a problem because we are not eating nutrient rich foods. By making the fruits, vegetables, whole grains and legumes the FOCUS of the diet and not the side dish, we are supercharging our bodies with foods that are nutrient rich and lower in calories.
The biggest challenge I have found is making sure I get enough protein. I track all my food in My Fitness Pal and watch the protein amount and percentages in my diet. I have to be conscious every day about eating vegetables rich in protein such as black beans, garbanzo beans, lentils as well as nuts and high protein grains to make sure this stays at the right level. It is definitely doable though, and there are actually many ways to get plant based protein including veggie burgers, bean salads and grains such as quinoa – it just takes some extra thought.
Below is a look at some of the breakfast, lunch, snack and dinner options I have been eating this week and some of my favorite vegan foods. I would encourage all of you if you have never tried eliminating animal products to challenge yourself to give it a try and see how good it feels to be good to your body! If you are following me in this challenge, below are some great meal ideas to help you on this vegan, plant based journey. Not everything is pictured, but the text explains everything I ate. Remember, depending on your goals, weight, and activity level you may need more or less calories than what is mentioned and pictured below. These are just ideas to get you started. I use My Fitness Pal to track portions, calories and macro nutrient percentages which is a great way to customize your meals for you and your goals! Click on the links to find recipes and explore more about the great vegan foods listed.
Just as a side note, I am not criticizing anyone who chooses for certain reasons to not eat this way. Everyone has circumstances, various health issues, or cultural or religious reasons to eat or not eat certain foods and I definitley respect that. I am challenging myself in this way because I am passionate about living healthy and strong and believe this is the way to do it for myself at this time. Try it and see what a Plant Based Diet can do for YOU! : )
Day 1 Sample Meal Plan
Breakfast:
1 Cup Heritage Flake Cereal
1/2 Cup Almond Milk
1/2 Cup Blueberries
1 Banana
Snack:
1/4 Cup Pumpkin Seeds
1 Apple
Lunch:
1 1/2 Cups Fiesta Vegan Salad
1 Cup Spinach Lettuce
1 Slice Ezekiel Sprout Bread with Heidi Ho Vegan Cheese
Snack:
Baby Carrots
Vegan Naan
2 Tablespoons Pine Nut Hummus
Dinner:
Engine 2 Curried Lentil Burger
Sautéed Asparagus
1 Nectarine
1 Vegan Chocolate Cupcake
Day 2 Sample Meal Plan
Breakfast:
1 Ezekial Sprouted Grain Muffin
2 Tablespoons Peanut Butter
1 Cup Blueberries
Snack:
1/4 Cup Almonds
1 Sweet California Grapefruit
Lunch:
Kale, Cranberry and Walnut Salad
Lentil Soup
1 Cup Cherries
Snack:
Thai Vegetable Wraps
Dinner:
Sautéed Mushrooms and Cherry Tomatoes
1 Cup Quinoia
Green Beans
2 Squares Organic Dark Chocolate
Challenge yourself, expand your food horizons and explore fresh foods that you never though you would eat. Leave your comments and questions below! : ) Happy vegan cooking!
* None of these statements or suggestions are meant as medical advice, or as substitute for a medical professional or dietician. If you have specific questions, please speak with your physician.