A plant-based diet or meal contains food mainly from plants. Such a meal features tubers, whole grains, seeds, beans, legumes, nuts, vegetables, and fruits. For this kind of meal, people tend to avoid animal products such as eggs, meat, and dairy.
You can buy ingredients for such a meal from your local grocer. You can also purchase them from merchants like EatProperGood.com or others available online.
Changing Your Diet
Switching to a plant-based diet can be difficult at first. You may be tempted to go back to your old habits. However, considering a diet plan from a nutritionist or a food scientist can be helpful. These diet plans will usually contain healthy food ingredients. The internet provides several resources to help you in coming up with a good meal plan.
If you have decided to change to plant foods, prepping for meals could be a challenge at first. What makes the process easier, however, is planning, organization, and consistency.
Here is a complete day meal plan that’s plant-based. You can try it, depending on your preference and daily activities.
- Blueberry smoothies
- Fruit salad
- Banana smoothie with chia seeds
- Whole grain breakfast cereals
- Peanut butter porridge
- Oatmeal with nuts and fruits
- Sweet potato
- Tofu scramble
- Vegetable soups
- Corn cakes
- Black bean tacos
- Vegetable salads
- Zucchini chips
- Chickpea noodle soup
- Vegetable curry
- Veggie burgers
- Veggie based pizza
- Vegetable sandwich
- Hummus vegetable wraps
- Roasted veggies
Why Consider A Plant-based Meal?
Food scientists and dietitians may have advocated for this kind of diet since the beginning of time. However, it’s only recently that most people are seen to be taking it seriously. It is believed that there are many benefits associated with such meals that avoid animal products. Most of them will supposedly help with immunity, weight issues, disease prevention, and other factors highlighted below.
This does not, however, mean that you have to shun animal-based foods completely. It only means that you maintain a recipe with lesser animal products and more products that are plant-based.
Some of the benefits associated with plant foods are:
Maintain A Good Body Weight
Healthy body weight is believed to have a connection to good health. This is due to the fact that an unhealthy weight could cause hormonal imbalance and inflammation. Besides, it could lead to cause diseases such as gout, some types of cancer, diabetes, hypertension, and many others.
The fibre contained in plant foods is said to help with weight loss. It could also help you to maintain appropriate body weight. The reason behind this is, fibre could make you feel full without adding calories to your body. This is different from foods such as eggs, cheese, and meat, which add fat to your body.
Some food articles such as avocado, nuts can increase your calorie intake. You are instead advised to take controlled portions of these. Reducing calories could help maintain good body weight. As a result, your blood pressure, cholesterol, and blood sugar could maintain a balance as well, promoting good health.
Plant meals are believed to contain necessary nutrients that strengthen the immune system. These foods are said to contain phytochemicals, minerals, antioxidants, and vitamins. These nutrients could collectively help the body in fighting illnesses.
The immune system helps the body fight off diseases. It’s, however, believed that 70-80% of its immunity relies on the health of the gut. Plant foods rich in fiber like vegetables, seeds, whole grains, fruits, nuts, and pulses could greatly benefit the gut.
Reduce The Risk Of Diseases
Eating meals that consist more of plants are believed to improve heart, brain, and general body health. This may be different compared to consuming animal based meals.
Reducing the portions of meat in your diet may be beneficial. The practice could help in preventing the likelihood of diseases such as stroke, obesity, heart disease, and others.
These plant foods also aid in the management of diabetes. This is because they could help lower insulin resistance and increase sensitivity.
Strengthens Your Brain
Plant foods are believed not only to improve your physical health but your brain as well. This kind of diet is thought to improve the functioning of the brain. The foods might as well help in controlling fatigue, anxiety, and depression.
This attribute is associated with the high amounts of antioxidants in plants. Studies have revealed that antioxidants could aid in reducing some symptoms of aging like memory loss. It is also believed that these antioxidants might help in countering the effects of oxidation that could be negative.
Some highly antioxidant foods maybe tomatoes, kidney beans, strawberries, broccoli, and many others.
Juicy fruits such as cucumbers and watermelons may help in keeping you hydrated. Eating such fruits regularly may help reduce the amount of water intake. As a result, the body retains the nutrients provided by the fruits.
Normal ageing is believed to be promoted by eating right. A diet high in vegetables, whole grains, and fruits could help with this. Reducing salt, processed meat, and sugar in meals can also be helpful.
This benefit is associated with the fact that these types of foods could help promote healthy cellular aging.
Apart from the benefits listed above, these foods might also promote easy living. You don’t have to keep counting calories and you remain hydrated, reducing the rate of water intake. Switching to a plant-based nutritious diet might be very beneficial, as shown.
A list of plant foods you can consume during the day has been discussed above as well. They’re not limited to a time of day and you can creatively mix them up. However, consult a nutritionist, food scientist, or doctor for advice on the portions you should take. They could also advise on the types of plant foods good for your health.