Some of you might be thinking “aren’t plant based diets just another name for a vegetarian diet?” This is what I first thought when plant-based diets started to become a big buzz word on the news and social media. But it turns out there is in fact a difference. While vegetarian diets completely exclude meat, plant-based diets do not. Instead plant-based diets focus on vegetables and fruits being the center of the dish with meat on the side. For this reason anyone can follow a plant-based diet without completely changing their entire eating habits. More plants, less meat!
Why a plant-based diet?
Research has shown that plant-based diets reduce risk of heart disease, stroke, diabetes, high blood pressure, high cholesterol, certain cancers, depression, and in older adults a decreased risk of frailty, along with improved mental and physical function. It is also very effective for weight loss due to the fact that plants tend to be lower in calories and saturated fat. Including more plants in your meal will increase your fiber intake which will make you feel more full for a longer period of time. This will also enable you to eat a larger portion size compared to meat.
Example:
Let’s compare how much broccoli or chicken it takes to consume 100 calories:
100 calories= 3 cups of broccoli
100 calories = 4oz of chicken
To put this in perspective, 1 cup of broccoli is approximately the size of your fist, while 4oz of chicken is about the size of a deck of cards. 3 fists fills up a plate much quicker than one deck of cards.
3 cups of broccoli includes 16 grams of fiber. Chicken does not include any fiber
This does NOT mean you should or have to eat 3 cups of broccoli in one sitting. I know I don’t! However, this goes to show how it takes much more broccoli to get to 100 calories than chicken, but with all that broccoli comes significantly more fiber.
How do I get started
Fill half your plate with vegetables at lunch and dinner
Change the focus of your meal- have smaller amounts of meat. Think of meat as a side dish or garnish
Picture a stir fry with vegetables and chicken. Build your plate with 1/4 rice, 1/4 chicken, and 1/2 assorted vegetables
Try cooking a vegetarian meal 1x a week using plant-based proteins. Examples:
Beans, whole grains, vegetables, and tofu or other plant-based meat options if you are feeling adventurous!
Add more vegetables to a dish you currently rotate throughout the week. Examples:
If you love having pasta and meatballs, add in a large salad with a smaller plate of pasta and meatballs.
Consider substituting your pasta for zucchini noodles!
Eat fruit as a dessert. Examples:
Buy mixed berries and top them with some whipped cream for a sweet treat.
Slice up apples thin and melt peanut butter on top.
Transition takes time. Don’t think you have to completely switch over your meals and entire eating habits. Start by focusing your attention on how you can add more vegetables, whole grains, and fruits into your current diet.
Recipe examples
These are just a few examples to get your started. I like these recipe ideas because they are simple and can be tailored to meet your personal needs and wants!
Breakfast:
Breakfast burrito with eggs, black beans, peppers and onions, cheddar cheese, and salsa
Oatmeal made with milk (or plant based alternatives such as soy, almond, or oat) and top it with fruit, sliced almonds, or a scoop of peanut butter
Lunch:
Explore Pinterest for tons of salad ideas to keep things interesting. Focus your attention on including several vegetables with a protein garnished on top.
One of my favorite salad recipes is a BBQ chickpea salad. Here is the recipe below:
Feel free to add or remove vegetables of your choice. I like to add in chopped tomatoes.
If you like a little extra crunch to your salad I suggest adding in 4-5 crushed tortilla chips on top!
I am a sucker for ranch dressing (I know, not the best look for a dietitian). If you are looking for a healthier option, you can make a chipotle lime vinaigrette or make your own greek yogurt ranch dressing. Recipes below!
Lastly- feel free to substitute BBQ chickpeas for BBQ chicken if chickpeas aren’t your thing. Make sure you don’t add too much chicken, it should be about the size of a deck of cards.
Dinner
Naan pizza topped with assorted vegetables (zucchini, peppers, onions, broccoli, eggplant, etc.) along with cheese
Vegetarian chili packed with assorted beans- here is a quinoa bean chili that is a staple for me during the winter:
This recipe makes a TON of chili. One leftover idea is to make a chili salad. Place chili over a bed of romaine lettuce, topped with cheddar cheese and greek yogurt in place of sour cream! Add a few tortilla chips for a crunch.
Burrito bowls with whole grain rice, lettuce, peppers, onions, tomatoes, corn, and avocado topped with cheese, greek yogurt (once again.. great sour cream substitute!), black beans, or 4oz of grilled chicken/ground turkey
Biggest tip: start small, make subtle changes, and always focus your attention on what vegetables and fruits you can add to your dish to make it more plant-centered. Changing your mindset to have plants at the center of your dish instead of meat will become second nature the more you practice.
References:
“What is a plant based diet and why should you try it?” by Harvard Health Blog.
This article includes additional information on what a plant diet is and the health benefits associated with following it.
“Nutritional Update for Physicians: Plant-Based Diets” in the Permanente Journal.
This is an article written to physicians discussing the benefits of a plant-based diet along with a case study discussing a patients specific health benefits after following a plant-based diet.
*Brianna. ☺️
This is EXCELLENT! Great approach Briana. The recipes look tasty too.