I’m starting to get plant-based. Loving it so far. Any tips?
On photo: Iceberg salad, tofu and chickpeas. Fried with soy sauce, sriracha and sesame seeds except for the salad.
by keaall
12 Comments
dongero91
Get an air fryer.
Sanpaku
Healthy plant based diets don’t need to look like they come from Mars.
Take a look at what your peasant great great grandparents ate in the 19th century. There are many dishes that omitted or used very little meat or added oil, because meats and the then oil options like lard, butter and olive oil were expensive before mechanization and refrigeration. These can still be made, whether your heritage is a mix of Provençal and Polish like mine, West African, or Chinese. Every culture had a peasant cuisine with hearty options that come very close to WFPB, and I see my diet as that of a peasant diet tourist.
Also, iceberg lettuce? It’s pretty close to crunchy water on the nutrition front. Explore the greens options.
Nadie_AZ
You need more veggies and maybe a bit less protein. Add some carbs like rice.
Welcome!
Looneygalley
I wouldn’t waste stomach space on iceberg lettuce, it’s mostly just water with minimal nutrition. Romaine at least but better would be some kale, spinach, arugula ect.
PJay360
Variety and some tasty sauces
ohmyjustme
Go to youtube in your spare time and watch vegan cooking videos. Your meals can be simple or beautiful and delicious feasts.
This meal is depressing.
ithink2020
Congrats on starting your journey! Going Whole-Food, Plant-based does so much good for your body!
I had been plant-based for over 20 months, before going WFPB. I was on the verge of being put on a statin when I read How Not To Die by Michael Greger. I highly recommend this book.
Within 30 days my Total Cholesterol number went from 215 to 165. No drugs! Other Biomarkers improved as well.
However, over those first 20 months, I had only lost about 5 lbs., my Blood Pressure hadn’t improved (was put on meds) and my Total Cholesterol number started creeping back up. That is when I realized, I wasn’t really WFPB, I was just Plant-Based. So, on Jan 1st, 2024, my wife and I committed to WFPB. So here are some tips that I have found and that seem to be working for us:
Since focusing on the above, I lost 7 lbs. in the first 11 days AND was taken off my BP medication! I have a long road ahead, but I finally see a light at the end of the tunnel!
Another thing to note. In the beginning, making the change can be hard for some. The fist few days for me were! If you are coming from a highly processed diet (loaded with sugar, fat, and salt), your body is going to go through some withdrawals. Everyone is different but just know some weirdness may happen. Feeling tired, weak, hungrier than usual, feeling full but not satiated, etc. Give your body time to adjust to the new diet, it is missing all that toxic food it was used to. However, when in doubt talk to your Doctor.
Feel free to ask me any questions! I’ll try to be as helpful as I can be!
MandrewMillar
My best tip is you’ll reap the best benefits of the diet if you also avoid fake meats as these are generally very processed and can be quite pricey.
Legumes will be your cheapest (and one of your best) sources of protein, lentils can be easily substituted instead of mince in any pre-existing recipes you have. Chickpeas work very well in curries and stews as they absorb a large amount of the flavours.
Walnuts are one of your best sources of omega 3’s if you’re not planning on supplementing.
If you’re planning on having tofu often, invest in a tofu press. They’re so convenient. Additionally, i recommend pressing it overnight and then putting diced tofu into a marinade in the morning then coming back to it in the evening to cook it. (I bake it though i do hear good things about air fryers). Tempeh is generally considered to be healthier than tofu, but it does have more of a distinct texture/taste so may not fit what you’re looking for in as many recipes, it should still always be marinated though.
And my final tip, just have fun with it! Try things just to see if they work well in your opinion. Getting invested into your own cooking is one of the most fulfilling things I’ve done that gives me something to look forward to every day 🙂
blueday78
When you gotta go, you don’t get a lot of breathing room.
logotronz
Learn how to make seitan! Tasty, good texture, versatile and cheap
Technical-Bug-6929
focus on starches: potato, rice, grains, beans, etc
12 Comments
Get an air fryer.
Healthy plant based diets don’t need to look like they come from Mars.
Take a look at what your peasant great great grandparents ate in the 19th century. There are many dishes that omitted or used very little meat or added oil, because meats and the then oil options like lard, butter and olive oil were expensive before mechanization and refrigeration. These can still be made, whether your heritage is a mix of Provençal and Polish like mine, West African, or Chinese. Every culture had a peasant cuisine with hearty options that come very close to WFPB, and I see my diet as that of a peasant diet tourist.
Also, iceberg lettuce? It’s pretty close to crunchy water on the nutrition front. Explore the greens options.
You need more veggies and maybe a bit less protein. Add some carbs like rice.
Welcome!
I wouldn’t waste stomach space on iceberg lettuce, it’s mostly just water with minimal nutrition. Romaine at least but better would be some kale, spinach, arugula ect.
Variety and some tasty sauces
Go to youtube in your spare time and watch vegan cooking videos.
Your meals can be simple or beautiful and delicious feasts.
This meal is depressing.
Congrats on starting your journey! Going Whole-Food, Plant-based does so much good for your body!
I had been plant-based for over 20 months, before going WFPB. I was on the verge of being put on a statin when I read How Not To Die by Michael Greger. I highly recommend this book.
https://www.amazon.com/How-Not-Die-Discover-Scientifically-ebook/dp/B00Y7USB14/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1704989710&sr=8-1
If you want to get an overview of the book, here is Dr. Greger’s talk on How Not To Die: https://www.youtube.com/watch?v=lXXXygDRyBU
Within 30 days my Total Cholesterol number went from 215 to 165. No drugs! Other Biomarkers improved as well.
However, over those first 20 months, I had only lost about 5 lbs., my Blood Pressure hadn’t improved (was put on meds) and my Total Cholesterol number started creeping back up. That is when I realized, I wasn’t really WFPB, I was just Plant-Based. So, on Jan 1st, 2024, my wife and I committed to WFPB. So here are some tips that I have found and that seem to be working for us:
1. Have your doctor involved. They don’t need to be onboard with WFPB but they still need to watch you medically. Esp. if you are on any medications. It is surprising how quickly meds might need to be adjusted.
2. Stay away from processed food, even if it is labeled “Plant-Based”. It is still loaded with junk (Sugar, Oil and Salt).
3. Stay away from Oil and look out for added oil.
1. Sauté veggies in water or Veggie Broth.
4. Check out Dr. McDougall’s Color Picture Book (free): https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf
1. And his talk regarding the book: https://www.youtube.com/watch?v=HHx9Oe_IQmY
5. Learn about Calorie Density. Jeff Novick has a couple of great talks:
1. https://www.youtube.com/watch?v=0CdwWliv7Hg
2. https://www.youtube.com/watch?v=X6ogG1wEcXo
6. Learn to cook simple meals, don’t get caught up in fancy recipes. There is a time for that (weekends, special occasions, etc.). But keep your everyday meals simple:
1. Jeff Novick’s Recipes and Tips: https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf
1. Use lots of Salt-Free Seasonings while cooking.
2. Mary’s McDougall’s Planning Meals talk: https://youtu.be/vTNzYRukbc8
1. She even covers Oil Alternatives for baking.
3. Check out the Well Your World cooking show (paid, but having a free trial this month): https://wellyourworld.com/
Since focusing on the above, I lost 7 lbs. in the first 11 days AND was taken off my BP medication! I have a long road ahead, but I finally see a light at the end of the tunnel!
Another thing to note. In the beginning, making the change can be hard for some. The fist few days for me were! If you are coming from a highly processed diet (loaded with sugar, fat, and salt), your body is going to go through some withdrawals. Everyone is different but just know some weirdness may happen. Feeling tired, weak, hungrier than usual, feeling full but not satiated, etc. Give your body time to adjust to the new diet, it is missing all that toxic food it was used to. However, when in doubt talk to your Doctor.
Feel free to ask me any questions! I’ll try to be as helpful as I can be!
My best tip is you’ll reap the best benefits of the diet if you also avoid fake meats as these are generally very processed and can be quite pricey.
Legumes will be your cheapest (and one of your best) sources of protein, lentils can be easily substituted instead of mince in any pre-existing recipes you have. Chickpeas work very well in curries and stews as they absorb a large amount of the flavours.
Walnuts are one of your best sources of omega 3’s if you’re not planning on supplementing.
If you’re planning on having tofu often, invest in a tofu press. They’re so convenient. Additionally, i recommend pressing it overnight and then putting diced tofu into a marinade in the morning then coming back to it in the evening to cook it. (I bake it though i do hear good things about air fryers). Tempeh is generally considered to be healthier than tofu, but it does have more of a distinct texture/taste so may not fit what you’re looking for in as many recipes, it should still always be marinated though.
And my final tip, just have fun with it! Try things just to see if they work well in your opinion. Getting invested into your own cooking is one of the most fulfilling things I’ve done that gives me something to look forward to every day 🙂
When you gotta go, you don’t get a lot of breathing room.
Learn how to make seitan! Tasty, good texture, versatile and cheap
focus on starches: potato, rice, grains, beans, etc
Keep eating plants imho