Premade food helps to save time, especially for those who have a busy work schedule. Most people do the grocery shopping on Sundays, prepare a few lunches or dinners for the following week, and then refrigerate them. This is useful for those who are transitioning to eating more plant-based food. Due to the many health benefits of a plant-based diet, many people are switching to it, and this trend is gaining momentum. This guide will benefit those who are starting on a plant-based diet.
Define What A Plant-Based Diet Is To You
A plant-based diet means eating more plant-based food items and less of animal-based food. It is a broad term that includes different types of diets like vegan, vegetarian, lacto-ovo vegetarian, lacto-vegetarian, ovo-vegetarian, flexitarian, and pescatarians. The focus is to eat a balanced diet that reduces the risk of developing deficiency diseases. Also, vegans are at higher risk of developing vitamin B12 and iron deficiencies. This means that you need not avoid any group of nutrients or foods just for the sake of it. Besides, although the Mediterranean diet is predominately plant-based, people who follow it eat portions of fish and dairy as well.
Choose Your Source Of Protein
When starting plant-based food preparation you must primarily focus on the source of protein. You must ensure that there is adequate protein content in every meal that you eat in a day because your body must get all 9 essential amino acids. Foods like eggs, soy products like tempeh and tofu, and lean meats contain complete proteins. Eating different types of plant-based food like whole grains, nuts, beans, and lentils also helps the body to get complete proteins.
Once you decide the protein source, you can choose plant-based food and make meals accordingly. This helps you to create a balanced diet plan for the week. For example, you can use stir-fried tofu along with scrambled eggs in the morning for breakfast or use it with vegetables for lunch and dinner. This way of combining is useful when working with incomplete proteins.
To make it easier it is ideal to choose seasonal vegetables because they are cheaper. For example, in winter you can choose cauliflower, beets, brussels sprouts, and so on. You can eat vegetables of all colors as a salad or use them in preparing the meal; ideally the more colors, the more nutritious.
Using avocado in the salad helps to add a healthy amount of unsaturated fats into your diet. Besides, this gives a wonderful buttery texture that contrasts the crunchiness of the vegetables.
You can also improvise upon the guidelines mentioned in this guide to arrive at a plant-based meal plan that suits your taste.