This is something I get asked about all the time. I hear daily from individuals that are wanting to make the transition to a plant based diet, but don’t know where to start.

The thought of a complete diet change can be really overwhelming, but it really can be a very simple and smooth transition.

Some people find that a gradual transition works best for them, while others like to jump right in. I personally jumped right in with myself and my family and you can read all about how to transition your kids to a plant based diet here.

Start by swapping your old meals for plant based ones. Focus on easy plant based meals for starters and don’t be worrying about protein, macros, etc. and KEEP IT SIMPLE…. Once you’ve made the transition you can start focusing on filling your diet full of wholesome foods and cutting out the more refined, calorie dense packaged foods.

Its helpful to stop thinking of your meals in terms of protein, carbs, and fats, and instead focus on a side of non starchy vegetables, and a side of starchy vegetables like brown rice and chickpeas, followed by some fruit for dessert. If you feel like you want to make something more familiar check out the loads of free recipes I have available for you here on my website.

• Whole Grain Cereal with Plant Milk (like almond milk)
• Oatmeal with fruit in it or on the side if you would prefer to put a little cinnamon and sugar in your oatmeal.
• Whole grain toast with jelly, and a big bowl of fruit
• Roasted Potatoes with onions and bell peppers, and a side of fruit
• Plant based pancakes 
• Green Smoothie 

Once you’ve mastered breakfast for the week, then you are ready to swap out your old lunches for plant based ones.

• Burrito with rice, beans, pico, and vegan cheese sauce
• Veggie sandwich with hummus, lettuce, tomato, cucumber, and some fresh fruit
• A nice big filling salad like my Mango Chickpea Salad with Cilantro Curry Dressing
• Pasta with vegetable marinara, a side salad with vegan ranch and a piece of bread

Once you have mastered lunch, then you are ready to start making some fun and flavorful plant based dinners!

• Gluten Free Asian Pan Noodles
• Cheesy Vegan Scalloped Potatoes and salad
• Vegan Fettuccine Alfredo and salad
• Vegetable Chili and Corn Bread

Once you have gotten consistent and comfortable with these changes, you can start branching out and adding more variety to your diet.

Protein is a very popular topic when it comes to plant based diets. We are very protein conscious as a society and when transitioning to a plant based diet, people really worry about getting enough protein.

Here’s what you need to know….According to some of the leading plant based medical doctors (Like Dr. Neal Barnard, Dr. John Mcdougall, Dr. Caldwell Esselstyn), you can meet all of your protein requirements from consuming a whole food plant based diet because protein exists in all plant foods.

Experts agree that 40-60 grams of protein is perfectly adequate and that these huge doses of protein that the meat and dairy industry promote along with the diet and health industry along with all their protein bars and powders, is not only unnecessary but could lead to other health issues.

These experts agree that a whole food plant based diet with adequate calorie levels will supply the appropriate amount of protein one needs, so no need to worry. You can of course make sure to add a serving of beans and lentils to every meal if you are looking for added protein. Otherwise, it’s not something to be concerned about, given that you are eating a wholesome and varied plant based diet.

But don’t just take my word for it, here are some very helpful articles and lectures from the experts on the topic of protein and how much you actually need.

As mentioned above, as long as you are eating a wholesome plant based diet with enough calories, the experts agree that you will get enough protein and don’t need to worry about making “meat swaps.”

However, if you find yourself concerned about protein, focus on incorporating lots of beans, and lentils into your diet as these are extremely high in protein. Brown rice, whole wheat flour, asparagus, and broccoli have high amounts of protein in them as well, and according to many doctors and scientific research, plant protein is much more bioavailable to our bodies than animal protein.

There are many plant based meat alternatives out on the market, my only caution is this….These are still highly processed foods full of fat and calories, so use them sparingly. We enjoy a little plant based sausage on our pizzas here and there but we don’t rely on “fake” meats to supply
our protein needs. We rely on a well rounded whole food plant based diet.

One of the best things you can do to set yourself up for long term success is to prep your food for the week.

Taking an hour or two to knock out some prep for yourself, will go a long way to help you through your busy week, especially if you tend to fall back on fast food because you are too tired at the end of the day to cook.

Start by deciding what you would like to eat for all your meals during the week and make your menu. Then build your grocery list based on your menu for the week and get only the things you will need. Remember to account for snacks, and any desserts you would like to make. I also like to drink bubbly probiotic drinks at dinner so it feels special. I enjoy the tangerine Kevitas, but I also really love flavored sparkling water. But these help you kick a soda habit and can also help you kick a wine or cocktail habit if you are looking to cut back or shed some pounds.

I suggest doing your grocery shopping the day before prep day to spread out the “joy” lol. But hey, if you are unlike me and enjoy grocery shopping and prepping all in the same day…..go for it! And may the force be with you!

I generally keep things super simple during the week and repetitive, then I plan for meals that require more effort and feel more special for the weekend. But if you like variety, then plan for variety, but also plan for additional prep. I would rather eat repetitively during the work week than have to prep more food, but again, to each their own.

So in the spirit of simplicity, I usually prep 3-4 main meals for the week and then just rotate them between lunch and dinner. For breakfast I generally have oatmeal and fruit or toast and fruit, because again, I can’t be bothered with too much prep.

I will make sure and have all my beans out of the can and drained, salsa made, cheese sauce made, and rice made. Then I’ll cook all my pasta for the week and store it in a container in the fridge. I’ll make the enchilada bake and the curry and bam! Main meals are done!

Make sure to have all your fruits and vegetables ready as well as any other snacks you’ll need. I also make sure I have what I need for dessert and then usually put that together when the time comes.

Then when it comes time for Friday night and weekend food, I’m not so worn out from cooking the whole week that I have the energy to enjoy making some “weekend food.” I’ll make Vegetable pizza for Friday night and then my double chocolate mug cake. Then on Saturday I always have blueberry pancakes, and I’ll usually have left over pizza for lunch and then make something fun like my Vegan Fish Tacos, or Lasagna. Then its leftovers on Sunday.

You may find that your resolve is low, but that is ok, it’s a journey. You may find yourself going out to eat unexpectedly and that’s just fine. It’s very easy to eat plant based at most restaurants. Even steak houses offer salads, and baked potatoes, and steamed veggies. Pizza places are great because you can order a veggie pizza and have them hold the cheese. At Asian restaurants you can always get steamed rice and veggies, or vegetable noodle dishes.

It’s all about taking it in stride and enjoying the ride. Try not to stress about it, just keep working at it. It takes time to build new habits, but small consistent changes add up to big results.

Love,
    Kiki

P.S. Check out my cookbooks and meal plans to help you along your journey…