Plant-Based Diet Tips for Beginners (2024)

What Is a Plant-Based Diet?

Plant-based, or plant-forward, diets focus on foods that come mostly from plants. In addition to fruits and vegetables, plant-based diets usually include lots of nuts, seeds, whole grains, oils, legumes, beans, herbs, and spices. They tend to avoid processed foods and animal products like red meat, poultry, fish, eggs, and dairy.

Some are more flexible than others:

Mediterranean diets. This way of eating focuses on plant-based foods but also includes fish, eggs, poultry, yogurt, and cheese a few times a week. Meat and sweets aren’t eaten much.

Vegan diets. This lifestyle is probably the strictest form of a plant-based diet. It doesn’t include any animal products at all. That means no meat, poultry, fish, seafood, eggs, or dairy.

Vegetarian diets. People who eat a vegetarian diet eat eggs and dairy products. But they stay away from meat, fish, poultry, and seafood.

Semi-vegetarian or flexitarian. These diets include eggs, dairy, and occasionally meat, fish, seafood, and poultry.

Pescatarian. This is just fish, seafood, eggs, and dairy, along with what vegans or vegetarians may eat. It avoids all meat and poultry.

What Are the Benefits of a Plant-Based Diet?

Plant-based foods are high in fiber and rich in vitamins and minerals. They’re also low in calories, saturated fat, and cholesterol. You can usually meet your protein, calcium, and nutritional needs if you eat different kinds. But it’s important to add a daily supplement or fortified cereals, plant milks, or nutritional yeasts to make sure you get enough vitamin B12.

Eating a plant-based diet can also lower your risk of serious health complications like:

Heart disease. Research shows that plant-based diets can help ward off or reverse heart disease, help with cholesterol, and lower blood pressure.

Diabetes. Plant-based diets also can help prevent, manage, and reverse type two diabetes. This is because they tend to lower body weight, improve insulin function, and boost your body’s ability to manage blood sugar.

Cancer. If you eat mostly plant-based foods and avoid animal products and high-fat foods, you can lower your risk of certain cancers, like breast, prostate, ovarian, and colorectal cancers.

Obesity. Plant-based diets can lead to weight loss, even if you don’t exercise often or count calories. That’s because when you swap high-fat foods with fruits, vegetables, whole grains, and legumes, you’ll naturally reduce your calories, which can help avoid obesity.

Alzheimer’s disease or other cognitive conditions. Many dairy, meat, and fried products have saturated and trans fats, which can raise your risk for Alzheimer’s disease and other brain conditions. Plant-based options help avoid these risks and contain high levels of antioxidants, folate, and vitamin E, which may help improve brain health.

There may also be financial benefits. One study showed that people who eat plant-based diets save money, compared to those who eat meals made mostly of animal products. Experts found that you could save a yearly average of $750 with a plant-based lifestyle.

How Do I Start a Plant-Based Diet?

Here are some ideas to get you on the right track:

Look for easy options. Many companies provide pre-made plant-based options that come either fresh or frozen. You can find plant-based pizzas, meat substitutes, pasta dishes, and other meals in your local grocery stores.

Invest in meal kits. There are meal delivery services that send pre-made meals or ingredients right to your doorstep. Many of these companies offer plant-based options as well. You can subscribe and choose what plant-based food you’d like to get. This can help you find new and delicious options that fit your lifestyle needs.

Fill up with vegetables. Cover half of your plate with vegetables for lunch and dinner. Choose plenty of colors when you decide on your veggies for the week. Snack on them with hummus, guacamole, or salsa.

Think differently about meat. Use meat as a side dish instead of your main course if you choose a plant-based diet that allows some animal products.

Cook a vegetarian meal at least once a week. If you’re new to plant-based diets, slowly add vegetarian meals into your lifestyle. Build these meals around a base of beans, vegetables, and whole grains.

Opt for good fats. Use healthier fats like olive oil, nuts, avocados, nut butters, olives, or even plant-based butter.

Use salad as a base. Start with greens like spinach or romaine lettuce. Add a variety of other vegetables and plant-based options like fresh herbs, peas, tofu, or beans.

Eat whole grains for breakfast. Start your day with quinoa, oatmeal, buckwheat, or barley. Add some nuts, seeds, and fresh fruit to make a tasty meal.

Eat fruit for dessert. A ripe mango, slice of melon, or a crisp apple can satisfy your sweet tooth.

Plan it out. Make a list of your favorite plant-based meals and prepare your grocery list ahead of time. This’ll make it easier to stick to your diet and save time.

Plant-Based Diet Tips for Beginners (2024)

FAQs

What happens the first week of plant-based diet? ›

At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy. As you can see, it can go many ways!

What happens to your body when you start eating plant-based? ›

A plant-based diet reduces your risk for other diseases too.

The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

What is the downside of a plant-based diet? ›

While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.

Can I eat eggs on a plant-based diet? ›

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

How long does it take to see results on a plant-based diet? ›

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year.

How to lose belly fat on plant-based diet? ›

Fiber-rich, gut-friendly foods like legumes, avocados, potatoes and berries could all help reduce visceral fat and opting for at least one vegan meal each day will assist you in ramping up your fiber intake with ease—along with complex carbs, healthy fats and other essential nutrients.

Will you lose weight going plant-based? ›

Looking at observational, interventional, and meta-analytic research, it appears that plant-based diets are effective tools for losing body weight and maintaining lower body weight.

Can you eat pasta on a plant-based diet? ›

Is Pasta Vegan? Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.

Is peanut butter OK on a plant-based diet? ›

Plant Protein

Anyone can follow plant- based eating. Peanuts and peanut butter is one of the most powerful plant foods that have a perfect balance of calories and nutrients. They are a food that has a lot of nutrients to offer, with the majority of calories coming from those good nutrients.

What bread is OK on plant-based diet? ›

Multigrain breads, whole grain breads, and breads that use sprouted grains, such as ezekiel bread are packed with health benefits and are great for a plant-based diet.

Can you drink coffee on a plant-based diet? ›

Coffee itself is made only from coffee beans, so it's okay to drink on a plant-based diet as long as no animal-derived ingredients like milk, cream, or honey have been added. Coffee is rich in antioxidants, but it's safest to avoid getting more than 400 milligrams of caffeine in a day.

What is an example of a plant-based diet? ›

Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods. Growing research states that plant-based diets can help you lose weight, improve your overall health, and are also good for the environment.

How long does it take for your gut to adjust to a plant-based diet? ›

Adjusting your body to a plant-based diet might take up to four to six weeks. The time it takes to adjust depends on a variety of factors, including the person's current eating habits, the completeness of the diet change, and the rate at which the change is being implemented.

What are the rules for plant-based diet? ›

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.

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