Plant Base Diet First Steps

Oct 10, 2020 3 min read
Plant Base Diet First Steps

As I write this I'm researching everything I can about plant diets. I'm definitely not a vegan and I love meat, however after watching "The game changers" in Netflix I realize there is more to it than just the surface, there is unexplored potential that I would like to try, if it works I'll continue that path, if not I'll go back, but I'm ready to commit to it if it works. Just like Bruce Lee said:

The quest for the truth is only useful if you’re prepared to take action on what you find.

If you are like me, which is rare, I hate spending time in the kitchen and also eating (except nice meals at some restaurants), so this change can be annoying and also stressful. I'm going to put it here so simple that any 3 years old can come and follow it, so continue reading because this is the right path.

Why try Plant Base Diet?

The documentary "The game changers" in Netflix would be a great answer to this question, but in a nutshell:

  1. Reduce risk of heart attacks
  2. Better sex, specially for males. In the experiment males were having from 90-350% more erections at night after consuming plant base meals.
  3. More energy and endurance
  4. More lean and healthy overall without the fat from other non plant sources.
  5. More nutrients, since animals are just middle man, if you consume the nutrients directly from plants, you get double the amount of nutrients.

What is Plant Base Diet?

Plant-based means food that comes from plants and doesn’t include animal ingredients such as meat, milk, eggs, or honey.

The primary difference between vegans and vegetarians is that vegetarians only avoid meat, while vegans avoid all animal-sourced products including eggs, honey, and dairy.

I want to try plant base diet, but I'm not a chef

Sure, I'm also not one, neither cooking interests me, that's why in this article I'll post some good recipes that any person can do, in breakfast, snack, lunch and dinner.

Must know Definitions

Whole food: describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.

A whole-food, plant-based diet lets you meet your nutritional needs by focusing on natural, minimally-processed plant foods.

What to Eat

  • Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.
  • Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.
  • Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
  • Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.
  • Legumes: beans of any kind, plus lentils, pulses, and similar ingredients.

When to Eat

Let's make a meal plan so all this info is easier to digest... So this page is not so full and it's actually to the point, I'll divide the meals in separate posts allowing me to post more recipes there:

  1. Plant Based Breakfast
  2. Plant Base Snacks
  3. Plant Base Lunch
  4. Plant Base Dinner
  5. Pre-Workout
  6. After-Workout

Vitamin B12

Is naturally found in animal products and generally not present in plant foods, so you'll need to get a supplement.

Plant Base Protein

  1. Chickpeas: Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup
  2. Lentils: Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.
  3. Peanuts: Protein-rich, full of healthful fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.
  4. Almonds: They offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.
  5. Quinoa: Grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.
  6. Chia seeds: Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.
    Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.
  7. Rice with Beans: Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.
  8. Potatoes: A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.
  9. Ezekiel bread: Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.
    Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter.

Plant Base Carbohydrates

  1. Whole grains: Quinoa, Brown rice, Oats
  2. Fruits: Apples, Berries, Pears, ...
  3. Legumes: Beans, Lentils, Peas, Peanuts.
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