how to start a plant-based lifestyle
If you’re reading this, I’m hoping it means you’re curious about a plant-based diet. It’s so so SO good. I’ve been vegetarian since 2012, and in 2018 my partner and I switched over to the whole-food-plant-based (WFPB) diet. And we are THRIVING. But I know how it can be a bit tricky to get into it and get comfortable with - especially since we, as a society, have been so preconditioned to think certain ways about food.
Here are some helpful tidbits:
First off, I like to live by the 90/10 rule. Meaning, 90% of the time I stick with it, and I allow 10% of freedom. ! Over time, this has taken different forms; When I started transitioning from vegetarian to WFPB diet it meant that I would allow myself a little bit of cheese here and there. Now, it means a little bit of oil (delicious Miyokos butter on my popcorn) here and there. It may simply just be a recipe for disaster if you’re forcing yourself into 100% right off the bat. In addition, it’s an evolution. Follow the rhythms of your body and really allow yourself to tune in and be led with intuition. Are there things that your body is communicating that you’re ignoring? Are there certain things about your nature that you need to satisfy (sweet tooth, anyone?)? All of this to say, compassion and kindness for yourself on this journey goes a looooong way.
The more forced you feel, the less you’re going to enjoy it, therefore the less likely you’ll be to stick with it. So, eat what you want!!! As in, don’t worry so much about what you should be eating or the recipes that you think will be good for you. Realistically, if it’s plant-based it is good for you. SO ENJOY IT! Reaaaaally welcome in the enjoyment factor. There is a difference between vegan and WFPB. Did you know that Oreos are Vegan? Sour Patch Kids? It goes without saying that those aren’t good for you, but maybe they belong in your 10%. So keep in mind that the benefits of eating WFPB comes from exactly that… PLANTS!
Protein IS IN EVERYTHING! There are a LOT of myths out there about diet, weight loss, nutrition, the amounts of things you need, etc. I would recommend really thinking critically about what you’ve heard and allow new information in! Perhaps it is time for you to cultivate a new perspective. There is a ton of marketing and funding that goes into research surrounding meat and dairy, and therefore the ideas we have are skewed by this. Find resources (and there are some below) that are transparent, informative and helpful for you in deciphering what is true and valuable to you, and what old ideas you can let go of.
Eating plant based comes with a TON of benefits. Basically whatever you desire, WFPB is a path that will help get you there. Some of these benefits include weight loss, reduction of inflammation, clear skin (this has been my #1 noticeable difference!), heart health and diabetic suppport, disease reversal, more energy, smooth digestion, reduction of migraines and more. And the best part of it all is that you can eat TONS! No counting calories, no weighing your food. Just you, feeling and looking great. And enjoying yourself because you’re eating tons of delicious food.
Find some key substitutes for the things you love. This may be in the 10%, or it may happily sit in the 90%! If you cannot do without your butter, find a great substitute for it. Hooked on cheese? There are a million substitutes these days. Chocolate? I promise you that our fridge is always stocked. Allow yourself a slow transition if this is tough for you. Your tastes and cravings will change (I didn’t believe this at first, but it’s true!). It’s a journey and it requires patience. We’ve really refined the food we keep in the house (only whole foods) and it’s been so helpful. Even baking has turned from a gluttonous, unhealthy treat into literally being able to have cupcakes for breakfast because all of the ingredients are delightful.
Some of my favourite dairy substitutes:
Earth Island (Also called Follow Your Heart) Parmesan Cheese - Grated & Shredded
I’m not sure what the brand of the cheese is, but Village Flatbread Co sells it by the bag and it’s delicious and really affordable!
Baking substitues:
Oil - applesauce or avocado
Sweeteners - maple syrup, brown rice syrup, coconut sugar, dates
Meat substitutes:
Vital wheat gluten for homemade seitan
Egg substitutes:
simply mix a couple tablespoons with flax and water, let sit for a few minutes, and you have yourself a gooey substance to bake with!
chickpea flour is an INSANE substitute for baked eggs, such as in quiche, muffin-tin egg bites, and scrambled - especially if you add a little black salt.
aquafaba (the liquid from canned chickpeas) - great for french toast!
If you’re looking for more specific suggestions, comment on this post and I’ll add more!
If you’re on a food plan, or seeking one out, I invite you to consider if this is something that would actually be helpful for you. Does it make you feel restricted? Does it limit you to “shoulds”? Is there any room for enjoyment? Exploration? Cravings? Do you enjoy what is on the meal plan? Do you like to use recipes, or do you like to stray far from them? If you find that maybe they’re not the best option for you, then they’re probably not! In that case, stay tuned for another post on meal planning, prepping and how we navigate this.
Forget about reading the nutritional facts, and instead read the ingredients on packages you’re buying. Are there any unrecognizable ingredients? Can you pronounce them all? Are they real foods? Is there a sweetener, and if so, what kind? What about oil? How high up are these two (sugar and oil) on the ingredients list? Is there a high number of ingredients, or just a handful? Essentially, know what’s in your food. And maybe you spend a few extra dollars on the bread you buy, but it’ll be well worth it.
Variety!!!! Remembering that protein isn’t only in beans and legumes, remembering to have a variety of vegetables, snacks and styles of meals. Have a variety of grains on hand, different shapes of pasta (spelt is our favourite and comes in fun shapes), different styles of breads. There are some vegan “junk foods” that fit in the 10% category that keep my cravings happy. Essentially find what you really need to SATISFY and then let yourself indulge wholeheartedly… in plant based goodness!
Feel empowered that this shift isn’t only benefiting you with health and weight loss, but it’s the #1 thing you can do for the environment, and of course is a compassionate practice towards our animal friends.
There are so many Yoga and Ayurveda philosophical connections. This diet is very sattvic, and based in ahimsa.
Don’t be afraid to go off recipe… substitute, add or take away. Make it what you want and need it to be!
Not all foods that you would be vegan are. Here’s a list of 7 common sneaky non-vegan foods!
Resources:
Websites:
They also have a facebook group that is VERY good for support and also HILARIOUS
books:
my pinterest food board:
youtube channels:
I hope this gives some insight into how you can navigate this path. There is so much information out there and it can be overwhelming, but it also means that there is a lot of support for you.
Comment and let me know what you found helpful, and if there is more that you would like to see!
Xo,
Paige
Some of the links in this post are affiliated. But each of them are resources I trust and use*
