ROADMAP TO EASY HEALTHY PLANT-BASED
STEP-BY-STEP ROADMAP TO EASY HEALTHY PLANT-BASED
It's World vegetarian awareness month (October). And if you're wanting to transition from a flexitarian diet to a plant based diet or you're already plant-based and want to eat healthier options? We've got a roadmap for success here. Some people love to transition in one big leap. Others prefer step-by-step. Below I've outlined a step-by-step process that can help you think through where you are now? Where you'd like to be? And what steps or phases you will use to get there. This is ideal for you if you are transitioning from a flexitarian diet to an 100% plant based diet. Or if you want a process to guide you through making healthier dietary choices. This October we won't only help to make you more aware of what plant-based is? But especially how to keep the steps easy and doable. If you've already got healthy plant based eating under wraps please share this link with a friend.
WHAT MINDSET HELPS?
Food and the mind are deeply connected. This means that any change in diet can create all kind of feelings like fear, uncertainty, doubt, and as you probably know a lot of backward and forward. To help you in this journey it's great to adopt a mindset of curiosity. I think curiosity and a learner's mind are both a good starting place for changing the diet. It's also good to let yourself know you will be making some decisions to guide you as you go along.
WHERE ARE YOU NOW?
" I don't know where to start ! " - I'm sure you've said this before. And I know its obvious but often overlooked. The best place to start is where you are. Most of us don't really acknowledge what we already know or what we already do. For flexitarians it's good to acknowledge that the majority of your diet is already plant-based. For some 50-75%. And for those who eat plant-based it is acknowledging where you already have healthy eating habits. Here are a few simple questions to guide you. Flexi A is for flexitarians. And Healthy B is or Plant-Based.
STEP 1
Flexi A. Answer the following questions:
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How many meals and snacks do you eat each week?
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How many meals and snacks are already 100% plant based?
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What is your favourite type of plant-based meal or veggie or fruit, grain or nuts/seeds and legumes?
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Give 2-3 examples of breakfasts, lunches and evening meals that contain animal products?
That is meals with meat, fish, eggs, diary products and any food product containing dairy like dairy ice-cream or pizza. And foods that have more hidden animal products like some biscuits or bread. And of course fats like lard or butter.
BREAKFASTS
1.
2,
3.
LUNCHES
1.
2.
3.
EVENING MEALS
1.
2,
3.
SNACKS
STEP 1
Healthy B. Answer the following questions:
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How many meals and snacks do you eat each week?
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How many meals and snacks are already healthy plant based (you can guess)?
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What is your favourite healthy dish?
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Give 2-3 examples of breakfasts, lunches and evening meals that you currently eat that you'd like to make more healthy?
That is meals with highly processed meat alternatives, fried foods, high sugary foods.
BREAKFASTS
1.
2,
3.
LUNCHES
1.
2.
3.
EVENING MEALS
1.
2,
3.
SNACKS
STEP 2: Set your goal.
This step is to decide where you want to get to? Set the goal in a way that is more likely to be achievable.
FLEXI: Would you like your plant based diet to be 100% plant-based by the 31st January 2021 or would you like to cut down on animal products by 50%. Set the goal in a way that is more likely to be achievable.
HEALTHY PLANT-BASED: If you eat plant-based what are your healthy plant-based goals? Is it I want to eat 2 portions of greens a day or I want to learn more how I can use legumes or nuts or grains in the diet?
Before you rush on from setting your goal. I want you to take the time to write down the obstacles that you think you will face in making this step? Then take the time to write down the solutions.
Obstacle
1.
2,
3,
Solution
1.
2.
3.
STEP 3: Identify where you eat the specific food that you would like to cut down?
FLEXI: If you choose reducing or removing cow's milk from the diet, the first step is to identify all the places where you consume it. It might be in your tea or coffee or in your cereal or in a smoothie. The next step is to decide if you want to replace the cow's milk 100% or 50%.
HEALTHY PLANT BASED: Choose to try a bean based dish once weekly.
STEP 3 for FLEXI: Educate yourself on alternatives. A few examples below for the example of cutting down on cow's milk and choosing a plant milk alternative.
GRAIN MILKS
Oat Milk [Oatly Barista is creamy a little oaty but mixes well in tea and hot drinks]
Rice Milk [Can be a little watery can mix well in smoothies]
LEGUME MILK
Soya Milk [There is a vast difference in the taste of soya milk, so you might need to experiment a bit]
Pea Milk [Try this out and see what you think, remember something needs to be tried about 10X to determine if you really don't like it]
NUT MILK
Almond Milk [Rude health make a naturally sweet almond milk. It generally mixes well with cold and warm drinks].
Cashew Milk [Creamy]
STEP 3 for HEALTHY PLANT BASED: What legume based dish have you liked before? Asian dahls? Or Mexican-Style Chillis? White beans, mixed beans? Cold in a bean salad or warm as a refried bean? How would I like to introduce this to my diet?
DHALS
Try a lentil dhal recipe online
BEAN STEWS
Try a mexican bean chilli or refried beans.
TOFU
Try baked tofu (spray baking tray with olive oil), add cubed tofu, bake at 180C for 25 minutes.
DIPS
Make your own hummus or buy some for a quick win
Make up your own bean dip with the ratio 1 tin beans; 1 tbsp tahini or any nut butter with juice of 1 lemon and 1 crushed garlic clove (with a little added water).
Let us know how you get on by emailing Angel at angel@wholesozo.com