Plant Based Diet Recommendations
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Getting Started with a Plant Based Diet
The Vegan Starter Kit
The easiest way you can start a plant based diet is checking out this complete vegan starter kit. You will have all your questions answered, a sustainable diet that works, a lifestyle full of energy, without cravings and worries about weight or health. Plus there is so much info about a healthy lifestyle, recipes, meal plans, restaurant guides, cheat sheets and more. Get more info here.
The Vegan Quick Start Guide
If you want to jump right into a plant based diet with easy and budget friendly recipes you can check out the Vegan Quick Start Guide. It comes with 25 recipes, a healthy eating guide, 2 printables, and a nutritional rundown for one day of eating. This will ensure you get all the nutrition you need. You can get more info by clicking here.
Plant Based Cooking and Meal Planning
You can find good plant based recipes on the internet and in cookbooks. I usually go to the library to get some cookbooks and new recipe ideas. The kindle download is also a great option to get recipe books. In the list below you will find some great cookbooks to start. And if you need more inspiration check out the full list of over 15 vegan cookbooks HERE.
Plant Based Cookbook by Forks over Knifes
Forks over Knives Cookbook with over 300 plant based whole food recipes.
Plant Based Cookbook by Dr. Meal Barnard
Get Healthy, Go Vegan Cookbook with 125 recipes.
There are some spices, food items, and other kitchen gadget that I use regularly when cooking on a vegan diet. They help create delicious recipes and are healthy additions to a whole food plant based diet.
Vegan Meal Planning
Meal planning is the most important tool for healthy eating habits, weight loss, weight gain(muscle), and saving money on groceries. If you simply don’t want to deal with meal planning, but don’t want to miss out on the benefits of having a meal plan with shopping list, you can actually get a company like eMeals to send you weekly meal plans and you can test them 14 days for free (you can select a vegan meal plan).
With a food processor you can make dough out of brown rice or quinoa, delicious dressings with avocados and nuts, sauces for spaghetti and much more. A great way to include fiber and protein into your diet without using much oil. I use a food processor for many recipes like the vegan meat balls, curry sauce, and more.
Hand blenders come in handy when making sauces, soups, and purees that are heated in a large pot.
Vegetable Stock Powder
Besides a lot of other spices, the veggie stock powder is a staple in a vegan kitchen. You can add it to soups, salads, steamed veggies, to water-fry veggies, in mashed potatoes, add it to cooking rice, and more. It will always bring more taste to your meals and is a must have!
Plant Based Lifestyle
A whole food plant based diet contains is rich in fruits, vegetables, legumes, nuts, seeds and leaves out any animal products like meat, eggs, and dairy. It also excludes refined foods like white flour products, sugar, and oils.
It is always a good idea to read books and educate yourself of a healthy diet. Here are some suggestions that helped me along the way.
How not to die
Proteinaholic describes how often we focus on eating lots of protein, where there is not a protein deficiency in our culture and how protein is not the key to weight loss. A great book to understand your body and guide on how to stay healthy.
The China Study
A book written by a professor in nutritional biochemistry. He did over 40 years of nutritional research and his book helped many readers to change to a healthier lifestyle and lose weight.
With a healthy lifestyle always comes a fitness routine. Depending on your fitness goals you have to make a fitness plan that suits your needs. I found it easiest to workout at home and had best results using the BeachBody DVDs.
I highly recommend testing the 14-day free trial of their streaming service (beachbody on demand). They offer over 700 workouts and you can pick the workouts that fit your needs, your mood, and switch up your routine as you like. It is cheaper than the gym, in the comfort of your home, and this never gets boring!
For weight loss I suggest doing more cardio, but not leaving out the weight training. I always recommend weight training over body weight workouts.
Here are some great cardio workouts that you can start with (and that are included in the beachbody on demand streaming)
Of course you can add weights to it if you like. Here is a great free full body workout to get started.
If you are confused about which diet is best to lose weight this weight loss bundle will clarify all confusion and concerns. This is a sustainable way to lose weight and build a healthy lifestyle. Educate yourself on what to eat, find motivation, and receive 33 easy recipes to get started HERE.
As a plant based diet does not require to count calories, it is a good idea to get an overview of nutritional intake and calories burned for the first month or so until you know how to eat best.
Use cronometer to type in what you eat during the day. This way you will not only see how many calories you consume, but also if you are eating too much of the bad or if you are lacking important vitamins or minerals.
Then you can use a Fitbit to track how many calories you burn in a day. You can link your Fitbit with cronometer which makes the ultimate tool for either weight(muscle) gain or weight loss. For weight gain you should eat 300-500 calories more than you burn, for weight loss you should eat 300-800 calories less than you burn.
Besides eating more calories than you burn as mentioned above you want to add 3-4 times weight training a week and just about 2 cardio sessions.
Here are some great muscle building workouts I recommend:
You can get cheap weights used on craigslist or Facebook marketplace, or buy them new.