A Beginner’s Guide to a Plant-Based Diet Make an Appointment Ask a Question Search Conditions This information has been reviewed and approved by Andrew Freeman, MD (September 2022). A Beginner’s Guide to a Plant-Based Diet Changing to a whole-food, plant-based (WFPB) diet can give you more energy, prevent many health issues and help you live a healthier life. Why a Plant-Based Diet? Prevent the #1 and #2 killers (heart disease and many cancers) Manage blood sugar Control type 2 diabetes Lower cholesterol Lose weight Reduce inflammation Feel better Improve the environment One Step at a Time or All-In? Most people need drastic change in their habits to make it long-lasting. Consider picking a specific day for your switch! For a slower pace, make one smaller change each day. Eventually you’ll only be eating plants and feeling much better! Before You Start Do your research and ask for help. Make a meal plan for the week. Stock your kitchen with plant-based options. Learn how to prepare your own food. Plan a food-prep day each week. What Are Plant-Based Food Groups? Fruits Vegetables Root vegetables Whole grains Legumes Nuts Vegetable proteins Anything that comes from a plant! 8 Ways to Get Started Go meatless on Mondays. Go meatless for the same meal every day. Add a fruit or veggie to each meal. Add extra veggies to your favorite dish. Eliminate animal milks. Replace cow’s milk and yogurt with soy, oat or almond milk products. Eliminate cheese and other dairy products. Skip dairy toppings on tacos and burritos and go for the salsa. Plant-Based Meal Ideas Use plant-based egg substitute for a veggie omelet. Try a tofu scramble. Make soup with kale or legumes. Sandwiches with avocado, sprouts, bell peppers, tomatoes, onions, lettuce, hummus, tofu, tempeh, cabbage, fresh herbs, etc. Use bell peppers to hold sandwich contents instead of bread. Replace beef with tofu, mushrooms or leafy greens. Grill portobello mushrooms instead of meat. Make veggie burgers out of legumes. Try tofu-based recipes. As with any major lifestyle change, check with your doctor first. More Information on Plant Based Diets Plant-Based Diets Transitioning to Plant Based Eating Support Group Heart Healthy Tips 10 Tips for Eating Less Meat Want to use this on your website? Fill out the content usage request form and then copy this code: