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Getting Started with a Plant Based Diet
#1 Plant Powered Health
If you want to transition slowly into a plant based diet, check out “Plant Powered Health”. This book will guide you through each transition phase and will help you make the right nutrition adjustments based on your personal needs. The book contains a vegan nutrition guide, the transitional phases, over 40 recipes, and 6 meal plans with shopping list. Achieve better health and energy now! Check it out HERE.
#3 From A to Vegan
Another great product to get started on the vegan diet is the vegan starter kit “From A to Vegan” by Nutriciously.
#3 Fennel Tea
Fennel tea might be your best friend when you increase fiber intake. Transitioning to a plant based diet too fast might give you some bloating. A great natural remedy for this is fennel tea. You can drink a few cups per day. You can even use it for babies older than 2 weeks (make sure it is not hot!).
I take a weekly supplement of 2500 mcg B12 per week and 2000 IU of vitamin D per day during winter. Some also prefer to supplement with omega 3s (vegan DHA).
Plant Based Cooking
For recipe inspiration and ideas check out the full list of 15 vegan cookbooks for beginners HERE.
No other kitchen tool gets used as much as my food blender. I had a small food processor and a smoothie maker before I upgraded to an all-in-one kitchen tool. Now, I save lots of time in the kitchen. Of course, a high quality blender like the Vitamix is the top rated blender. But if you need a budget friendly alternative I suggest this Ninja Ultra Prep. I love this kitchen gadget and use it daily. It holds so much food and can be used for many different tasks.
#2 Hand Blender
The hand blender is a great basic tool for many cooking needs. I mostly use this to prepare soups, but it is also handy for making purees. It’s great if you make your own baby foods or sauces.
#3 Instant Pot
The instant pot can save you so much time in the kitchen. It can be used as a slow cooker, rice maker, or pressure cooker and is perfect for porridge or steamed veggies. You can even bake in it. I literally use it for all my vegan one pot meals on the setting stew – high – 5 minutes with a closed valve. The one below even comes with a yogurt maker setting!
Plant Based Meal Planning
#1 Health My Lifestyle Meal Planning App
This meal planner functions like an app. If you are not sure what to eat and searching for exciting new recipes, be sure to check out the health my lifestyle meal planning app. You’ll be able to find easy recipes and add them to your weekly meal plan. Each week there are new recipes added so you’ll never be bored. You can adjust the serving sizes to your needs and have an overview of your calorie intake. This app also generates a shopping list and adjusts it whenever you change the recipes serving size.
#2 Forks Over Knives
Meal planning is the most important tool for healthy eating habits, weight loss/weight gain, 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 plant based meal plan with shopping list, you can get the Forks over Knives Meal Planner that will provide weekly meal plans for you. In the FOK meal planner review I mention how the recipes are balanced, delicious, and average about $2 or less per serving.
Plant Based Nutrition
#1 Nutrition Tracking Tool
To ensure adequate nutrition and avoid deficiencies I always recommend using the free tool “cronometer”. Simply add what you eat per day in the app and you will see how many calories you consume and if you have reached your nutrition goal.
#3 Calorie calculator
If you wonder how many calories you should eat per day, I recommend checking out the free body weight planner by the National Institutes of Health. Over there you can insert your personal info, your lifestyle, and goals. The planner will calculate how many calories you should eat for weight maintenance, for weight loss, or weight gain. It will also tell you how many calories you should be eating to maintain your goal weight.
#2 Plant Based Nutrition Books
To further your education on the vegan diet, I suggest reading vegan nutrition books. This will keep you motivated and help you fine tune your diet over time. Here are the books I like:
Your Body In Balance by Dr. Neal Barnard really helped me to fine tune my diet. With a few more tweaks I finally balanced my hormones and got rid of my hormonal acne. Whether you are already vegan or just curious and struggle with any hormone related issues (acne, PMS, infertility, endometriosis, PCOS, menopause, and more) I highly recommend giving this a read.