Plant-Based Diet: Breaking Down the Basics With a 7-day plan

A plant-based diet is one that is based on foods that come from plants, such as vegetables, fruits, whole grains, legumes, and nuts.

It is a healthy and sustainable way of eating with many health benefits. 

A plant-based diet can help you lose weight, reduce your risk of heart disease and cancer, and even improve your mental health.

If you are thinking of transitioning to a plant-based diet, or are just interested in learning more about it, this article is for you. 

We will break down the basics of a plant-based diet and discuss some of the key benefits.

What are Plant-Based Diets?

A plant-based diet is one that includes mostly foods that come from plants. It focuses on whole grains, fruits, vegetables, nuts, and legumes. Avoiding processed foods and refined sugars is also recommended.

The Originator of Plant-Based Diet is American Biochemist T. Colin Campbell who specializes in the effect of nutrition in health on a longer period.

Unlike a vegan diet, it may include animal products like dairy, eggs, and fish in small amounts. 

The key is to focus on nutrient-dense plant foods as the primary source of nutrition. Eating whole grains, legumes, fruits, vegetables, nuts, and seeds will provide all the vitamins and minerals you need for a healthy diet.

Potential Health Benefits of a Plant-Based Diet

A plant-based diet is one that focuses on consuming plant-based foods as the main source of nutrition.

People who follow a plant-based diet tend to consume more fruits, vegetables, legumes, and whole grains. They also tend to consume fewer animal products and processed foods.

There are many potential health benefits of following a plant-based diet, including lower rates of heart disease, cancer, and diabetes. Plant-based diets are also associated with lower rates of obesity and weight gain.

• Lower risk of heart disease 
• Better weight management
• Diabetes prevention and treatment

Reduces the risk of the following-

• stroke
• high blood pressure
• high cholesterol
• certain cancers
• type 2 diabetes
• obesity

What Should Be Included in a Plant-Based Diet?

A plant-based diet is one that is based on foods derived from plants, such as fruits, vegetables, legumes, and whole grains.

When following a plant-based diet, you should include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds.

These foods provide an array of vitamins, minerals, fiber, and other important nutrients that the body needs for optimal health.

Eating a variety of fresh fruits and veggies can help ensure you’re getting all the vitamins and minerals you need.

Additionally, plant-based proteins such as lentils and quinoa can provide protein to keep your muscles strong.

Whole grains such as oatmeal and brown rice can provide energy to power your day.

Nuts and seeds are great sources of healthy fats that are essential for both physical and mental health.

A plant-based diet is a healthy way to eat, and it has numerous benefits for your body and mind.

Plant-based diets are high in fiber, antioxidants, and phytochemicals, and they have been shown to reduce the risk of heart disease, cancer, and other chronic diseases.

• Beans
• Lentils
• Chickpeas
• Quinoa
• Tempeh
• Tofu
• Seitan
• Hummus
• Avocado
• Avocado oil
• Olive oil
• Coconut oil
• Nut butter
• Nuts
• Unsweetened shredded coconut
• Bananas
• Pineapple
• Apples
• Berries
• Pears
• Oranges
• Peaches
• Broccoli
• Kale
• Lettuce
• Carrots
• Asparagus
• Cauliflower
• Tomatoes
• Spinach
• Peppers
• Potatoes
• Zucchini
• Eggplant
• Artichokes
• Sweet potatoes
• Squash
• Almonds
• Peanuts
• Cashews
• Pecans
• Macadamia nuts
• Pumpkin seeds
• Peanut butter
• Almond butter
• Sunflower seeds
• Chia seeds
• Flaxseeds
• Brown rice
• Quinoa
• Bulgur
• Barley
• Oatmeal
• Farro
• Brown rice pasta

A plant-based diet is also a sustainable way to eat. It reduces your reliance on animal products, which are a major contributor to greenhouse gas emissions. And it helps preserve our precious natural resources, such as land and water.

So what should you include in your plant-based diet? Here are some tips:

• Eat plenty of fruits and vegetables of all different colors
• Include a variety of whole grains, such as quinoa, barley, and brown rice
• Enjoy tofu, legumes, and nuts as protein sources
• Drink plenty of water and herbal teas

What Foods Should Be Avoided When Following a Plant-Based Diet?

When following a plant-based diet, it’s important to avoid foods that are high in fat, sodium, and cholesterol.

Some of the foods that you should avoid include red meat, processed meat, dairy products, eggs, and fried foods.

• Foods with added sugars
• Artificial Sweeteners
• Refined grains
• Packaged convenience foods
• Processed meat
• Processed plant-based foods
• Processed cheese

How to Replace Animal Proteins With Plant Proteins?

A plant-based diet can be tailored to suit your individual needs. 

If you’re eating an animal-free diet, it’s important to find ways to make up for the protein you’re missing. 

Replacing animal proteins with plant proteins is a great way to do this. 

You can easily substitute common animal products with plant-based alternatives such as tofu, tempeh, seitan, and quinoa. 

Beans and legumes are also excellent sources of protein as well as a variety of other vitamins and minerals. 

Try adding nuts and seeds to your meals or snacking on trail mix for some extra nutrition. 

With a little creativity and some delicious new ingredients, you’ll be well on your way to a healthy plant-based diet in no time!

Plant-Based Recipes for Dinner

If you’re looking for dinner ideas that are plant-based, look no further. 

Plant-based meals can be just as flavorful and exciting as any other. 

Some popular dinner recipes include vegetable stir-fries, quinoa bowls, veggie noodles with pesto sauce, bean burritos, and lentil soups. 

With these dishes, you can get creative and use whatever vegetables you have. 

You can also find plenty of vegan recipes online if you’re looking for something more specialized.

COCONUT RICE BOWLS

Delicious, vegan Coconut Rice Bowls are healthy and adaptable! Curried jasmine rice cooked in coconut milk and topped with tofu (or your choice of protein) and seasonal vegetables. All are tossed with a simple, flavorful sauce, fresh cilantro, mint, and toasted coconut flakes. A flavorful vegan meal, bursting with so much flavor!

VEGAN LENTIL MEATBALLS

Believe it or not, this recipe won “BEST VEGAN RECIPE” on Food 52! Vegan Lentil Meatballs with Indian Coconut Curry Sauce– a flavorful vegan meal infused with fragrant Indian spices.

CREAMY VEGAN CARROT MISO PASTA!

This Vegan Orecchiette with Creamy Carrot Miso Sauce is dreamy. Topped with a Carrot Top Gremolata and Toasted Bread Crumbs, we utilize the whole carrot here! Who says you can’t have gourmet mac and cheese on the vegan diet? This comes as close as it gets with an extra level of flavor. You’ll love yourself for making this. I promise!

VEGAN VEGETABLE LO MEIN

This Veggie Lo Mein can be on the table in under 20 minutes! Loaded up with healthy veggies, this VEGAN, plant-based dinner recipe is fast and easy, perfect for busy weeknights!

MOLE CAULIFLOWER TACOS 

Roasted Cauliflower Tacos with Mole Rojo sauce! These healthy vegan tacos are loaded up with cabbage, avocado, radishes, and cilantro and full of satisfying flavor and fresh crunchy ingredients.

MIDDLE EASTERN SALAD TACOS

Middle Eastern Salad Tacos– my personal “go-to”, in a “great big hurry” plant-based vegan meal that is loaded with veggies and leaves me feeling energized and satisfied. Vegan and Gf, these easy tasty tacos are packed full of healthy veggies.

CREAMY VEGAN ARTICHOKE MUSHROOM PASTA

Mushroom Pasta with Artichoke Sauce – The creamy vegan sauce is made with canned artichokes hearts, which turn into the creamiest, most delicious, and luscious sauce (which can be made in 2 minutes flat, just blend in the blender until silky smooth) warmed, then poured over pasta. Add sauteed mushrooms or sunchokes if you like. So good!

TOFU BROCCOLINI MUSHROOM STIR FRY

This simple, fast Tofu Broccolini Mushroom Stir Fry can be made in 20 minutes flat – perfect for weeknight meals. Feel free to substitute broccoli, steaming it just a little bit longer. Perfect over rice, soba noodles, or just on its own, it’s hearty and yummy!

VEGAN TURMERIC BROTH SOUP

 Turmeric Detox Broth- pretty much a glowing bowl of goodness! Lots of ways to adapt this healing soothing broth, and customize it to fit your needs. Vegan and GF Adaptable. One of my most popular recipes on the blog to date.

GARLIC CHILI TOFU & BROCCOLI

Garlic Chili Tofu with Sesame Broccolini – it’s really fast, like 15 minutes fast, healthy, and super flavorful – vegan and gluten-free. If you’ve never been a fan of tofu, I want you to do me a favor and make this. Just as an experiment. 

Getting Enough Nutrients on a Plant-Based Diet

One of the biggest fears of switching to a plant-based diet is not getting enough of the essential vitamins and minerals you need for good health. 

But by being mindful about what you’re eating, it is possible to get all the nutrients you need and more.

You will need to make sure that you are consuming an adequate variety of plants. 

Eating a wide range of fruits and vegetables will provide your body with the vitamins, minerals, and antioxidants it needs, as well as dietary fiber. 

The key is to eat a balanced diet with foods from all the major food groups, including whole grains, legumes, nuts, and seeds. 

It also helps to include some fortified foods, such as non-dairy milk or breakfast cereals that have added vitamins or minerals. 

If you’re still worried about getting enough nutrients, consider taking a daily vitamin supplement.

Types of Plant-Based Diets

A plant-based diet is not a one-size-fits-all approach. In fact, there are several different types of plant-based eating that you can explore depending on your lifestyle and dietary preferences. Some of the most popular types include vegetarianism, veganism, and flexitarianism.

Vegetarianism is a diet that excludes meat, poultry, and fish, but still includes dairy products and eggs. Veganism is a stricter form of vegetarianism in which all animal-derived products, including dairy and eggs, are eliminated from the diet. Flexitarianism is an approach to eating where plant-based foods make up the majority of meals, but occasional animal proteins are also eaten.

Potential Health Risks of a Plant-Based Diet

One of the potential risks of a plant-based diet is that it can be lacking in essential vitamins and minerals that are important for good health. 

If you don’t supplement your plant-based diet with foods like nuts, legumes, and tofu, you may not be getting enough of certain key nutrients like iron, calcium, protein, and vitamin B12. 

Even if you do consume these foods, you may still need to take supplements or multivitamins to make sure your body has everything it needs. 

Additionally, it’s important to pay attention to your body and make sure that any potential deficiencies are addressed quickly.

Your 7-Day Plant-Based Diet Eating Plan

Day 1

Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast

Snack Roasted edamame

Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad

Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives

Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter

Day 2

Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa

Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit

Lunch Vegetable and lentil soup with a whole-grain roll

Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans

Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey

Day 3

Breakfast Fruit salad with pecan granola

Snack Whole-grain crackers with hummus

Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans

Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side

Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives

Day 4

Breakfast Slice of vegan banana bread with nut butter

Snack Veggie sticks and hummus

Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll

Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice

Dessert Citrus olive oil cake, like the recipe from Cookie + Kate

Day 5

Breakfast Soy-based yogurt with granola and blueberries

Snack Mixed nuts and fruit

Lunch Two slices of toast with eggs and avocado and a side salad

Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes

Dessert Vegan apple crisp, like the recipe from Minimalist Baker

Day 6

Breakfast Overnight oats with chia seeds and maple syrup

Snack Homemade baked kale chips with hummus

Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette

Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad

Dessert Vegan cheesecake, like the one from Nora Cooks

Day 7

Breakfast Two slices of whole-wheat toast with almond butter

Snack Frozen grapes and a handful of almonds

Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple

Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad

Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut

Conclusion

So, a plant-based diet is one that focuses on eating mostly plants. That could mean fruits, vegetables, legumes, whole grains, and plant-based proteins. And, as with any diet, there are plenty of ways to make it work for you.

If you’re interested in giving a plant-based diet a try, start by gradually phasing out meat and dairy products. See if you can make a few meat-free meals each week, and try choosing plant-based proteins like beans, lentils, tofu, and seitan. You may also want to consider supplements like vitamin B12 and omega-3s, which are important for plant-based diets.

Thanks for reading! We hope this article has given you a good overview of plant-based diets.