Plant Based Nutrition
Are you hesitant on transitioning to a plant based diet because of nutrition concerns? Do you think obtaining the right amounts of nutrients may not be possible without animal foods in your diet? Wondering if you’ll get all your required vitamins on a plant based diet?
Well, there’s no need to worry! When eating whole foods plant based, you’re eating a variety of vegetables, leafy greens, fruits, nuts, seeds, beans, and legumes. These foods all contain a variety of nutrients while adding more fiber, phytonutrients, and antioxidants into your diet.
The most common types of vitamins and minerals deficiencies are vitamins B12, D and iron and calcium. On a plant based diet, you can find vitamin B12 in soy products; iron in leafy greens, seeds, legumes and quinoa; calcium from spinach, kale, almonds and seeds; and vitamin D is plentiful from the sun.
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Plant Based Diet For Weight Loss
After being on this so called nutrition plan, I have lost 2 pounds. You may think that’s nothing, but for someone that only weighed 110 lbs it’s considerable. Especially when my intentions was not to lose weight.
Since I powerlift, my purpose is to get stronger and if I lose weight, I either lost muscle mass or hopefully I lost fat. Either way, I’d rather add more muscle mass which means increasing my weight.
Normally, I stop eating when I’m full. I don’t measure my foods and I don’t count calories. But being on a whole foods plant based diet, I actually think that in terms of volume, I ate much more. My serving size probably almost doubled.
My energy levels were stable throughout the day. I don’t get the tiredness/sleepiness after a meal. And I’m not tired in the evenings. I feel great!
Do I Have Meat Cravings?
YES! However, I have these cravings when I don’t plan my meals. When I don’t have a plan of what I’m going to make for lunch or dinner, I’ll think about a nice steak. It’s similar to when I don’t have any food in the fridge to make dinner, I’ll think about ordering in or going out to a restaurant. And because I’ve eaten meat for pretty much all of my life, it’s not going to be a switch that we can turn off completely. But if we plan, we can succeed — this goes for almost everything in life.
Plant Based Vegan Recipe Ideas
Here are some of the delicious meals that I have created in the past 3 weeks.
Quinoa Fruit & Seed Bowl
1 Cup of Cooked Quinoa
Frozen Berries (or fresh berries)
Hemp Heart Seeds
If you like sweets, you may add honey or brown sugar.
You can also substitute the quinoa with oats.
Start with a base of either brown rice or quinoa.
Add shredded beets, broccoli, peas, corn, peashoots (or microgreens) and avocado.
Top with hemp heart seeds.
Mix olive oil, apple cider vinegar, raw honey and a dash of salt together.
Cook quinoa pasta until al dente.
In a separate pan, sauté kimchi and mix pasta in.
Add cooked leafy greens and avocado.
Top with pea sprouts (or microgreens) and hemp heart seeds.
As a base, you can start with quinoa or brown rice.
Add baked sweet potatoes (I used white sweet potatoes), cucumbers, beets, seaweed, pea sprouts.
Add hummus (I use it as a dressing, so add lots — it’s also a great source of protein!).
Top with hemp heart seeds and pumpkin seeds.
Give these a try. I guarantee you’ll love them! They’re not only delicious, but nutritious, satisfying and filling!
Healthy Meal Delivery Services
If you’re too busy to meal prep, Hello Fresh may be your answer. They deliver quality ingredients to your doorsteps (no delivery fee)! Now you have no excuses not to have a healthy meal. You choose your dietary preference (ie. vegetarian, low calorie, or quick and easy), the number of servings (starting at a cost of $6.24 per serving!) and Hello Fresh will ship you all quality ingredients with recipe cards to your front door (did I mention delivery is free of charge??).
Home Grocery Delivery Service
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Now there should be absolutely no excuses! 🙂
Keep in touch for more recipe ideas and my continued progress updates on a plant based diet.