In order to successfully adopt a plant-based lifestyle, It is advisable to take small steps as you have An opportunity to adopt and maintain new habits.
Slowly and steadily A great strategy for forming new habits.
Step 1: Choose a plant-based nutrition type
As mentioned earlier, the spectrum of a plant-based diet is You can use Start by identifying what you want to do Changes in your nutrition. Considering to be your nutrition Your options are mainly coming from plants:
Strict plant-based nutrition (vegan):
Strict plant-based nutrition ensures that meat and fish are not consumed Or animal products such as dairy products, honey, and eggs.
Vegetarian plant-based nutrition:
In vegetarian plant-based nutrition, eggs, milk, cheese, and other animal products. Does not include meat or fish.
Vegetarian plant-based nutrition:
Vegetarian plant-based nutrition is similar to vegetarian nutrition, fish. It means your nutrition contains plant base Food, eggs, milk, cheese, fish, and other animal products But there is no meat.
Flexible plant-based nutrition:
This option Those who want to move slowly to the plant base Eat without completely promising that you will never eat meat again. This plant-based nutrition, the option will increase your diet Percentage of vegetable food.
In addition to a piece of egg or dairy products, Opportunities include meat, fish, seafood, or poultry.
A few Individuals in that category have adopted Meatless Monday to reduce the consumption of animal protein.
Is it hard for you to decide?
If so, let me ask this question. on Scale from 1 (not ready) to 10 (let’s do this), how ready twenty-two Plant-based diet Do you change your nutrition? If you say 1-5, try option 4.
If you say 6-10, try option 2 and see if you can continue with it. Perhaps Give yourself a month to make new changes easily.
For example, stop buying meat products when you go to Finish eating all animal products in the groceries and refrigerator, freezer. Especially if you don’t want to generate food waste, Choosing a plant-based diet for the environmental advantage.
Step 2: Adjust groceries
Slowly to get used to the plant-based diet Increase the number of botanical foods on the grocery list, Stop purchasing animal protein and dairy products.
Buy a can of beans such as black beans and chickpeas Because they are fast and easy ingredients to add to many recipes (Just make sure they are not full of sugar or salt).
When buying canned vegetables instead of choosing fresh ones Be sure to read the label and do not add sugar or salt. You can choose the sodium-free or low-sodium option. In addition, you can also choose frozen vegetables such as peas Corn, the same warning applies. Be sure to read the label.
Some frozen foods have added sugar, salt, and butter. twenty-three First, look at the product label. You have in your pantry and freezer. This may need a little more At first, it’s shopping time, but finally, you can see which brand The most healthy.
Step 3: Plan your meal
One of the most challenging parts of the plant-based adaptation Eating is learning new habits in the kitchen. Instead of having Hamburger or roast chicken for dinner, you need to find a new way to Cook and bring more plant-based foods to your table. If you are twenty-five
I’m going to try the vegan approach, but breakfast may be best Difficult to adapt, especially if you are used to eating eggs Morning. I highly recommend trying new recipes instead of trying to Adapt your old recipes to plant-based nutrition. For example, Plant-based mac and cheese are difficult to make.
For regular dishes, Cheese is the main ingredient and plant-based cheese Has the same taste and texture. Here are some meal ideas you can plan for each meal. If you Make sure you choose, you’re doing for strict plant-based nutrition Vegan-friendly items for bread, wraps, mayonnaise Other seasonings.
Breakfast is difficult if you are used to bacon and eggs Kind of breakfast. Keep fruits, bran cereals, oats. Vegan bread in the house and you will have easy options When you don’t want to think too much about what to make. here Here are some breakfast ideas:
- Bran cereal with banana and plant-based milk (this is Winner of your fiber intake).
- Oatmeal in a bottle
- Natural peanut butter, vegan bread without added sugar jam
- Fruit salad
- Hummus and pita bread
If your usual lunch is a deli meat sandwich, Through a little transition for meal planning. In general, many Plant-based options are quick and pre-made (ie salad In the bottle).
In general, dinner is the time an individual spends more time With friends and family. A plant-based dinner A combination of vegetables, grains, and legumes. Here are some:
-Veggie burger and sweet potato fries
-Stir-fried vegetables, black beans, and rice
-Banana, rice and beans (see recipe in next chapter)
-Grilled vegetable risotto
Step 4: Let’s do this!
The best way to start a plant-based diet is to start a small step. Select the day you want this week’s Plant-based nutrition day. That day is your beginning A plant-based dining journey.