Plant Based Eating

Introduction

As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease.

One of the recent ideas put forward to improve our world and health is the plant-based nutrition.

Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribing medication.

Whether you want to save the animals, become healthier or simply feel better, the plant-based nutrition is a great option for those of us who want to be a better and healthier person.

Choosing a plant-based nutrition doesn’t have to be a complex commitment. With the help of this guide, you will be ready to step into the world of plant-based eating in no time and set yourself up for success.

In this book, you will learn about plant-based nutrition, the research about it and how you can successfully transition into a plant-based nutrition. You will also find some recipes to kick-start your journey and find answers to questions that might be limiting you in your transition to a plant-based nutrition.

First, let’s define what plant-based eating is all about.

Table of Contents

INTRODUCTION 5

CHAPTER 1: WHAT IS PLANT-BASED EATING? 7

WHY CHOOSE A PLANT-BASED NUTRITION? 9

CHAPTER 2: THE SCIENCE BEHIND PLANT-BASED EATING 11

FRUITS AND VEGETABLES 11

FIBER 12

SODIUM 14

Sugar 14

PROTEIN 17

CHAPTER 3: KICK-START YOUR PLANT-BASED LIFESTYLE 20

STEP 1: CHOOSE YOUR TYPE OF PLANT-BASED NUTRITION 20

STEP 2: ADAPT YOUR GROCERY 22

STEP 3: PLAN YOUR MEALS 24

Breakfast 25

Lunch 26

Dinner 26

STEP 4: LET’S DO THIS! 26

CHAPTER 4: PLANT-BASED RECIPES 28

BREAKFAST RECIPES 28

Overnight Oatmeal 28

Potato Breakfast Bowl 29

The simpleton 31

LUNCH RECIPES 32

Cilantro, corn and black bean salad 32

Hummus Veggie Wrap 33

Vegetable and lentil soup 34

DINNER RECIPES 35

Veggie and grain bowl 35

Rice and beans with plantains 36

Risotto with roasted veggies 39

SNACKS 41

Almond stuffed date 41

CHAPTER 5: ADDITIONAL TIPS FOR SUCCESS 42

WHAT IF I AM INVITED TO SOMEONE’S PLACE FOR DINNER? 42

WHAT IF I AM GOING OUT FOR A MEAL? 43

WHAT IF I EAT MEAT BY MISTAKE? 43

IS POTATO CHIPS PLANT-BASED EATING? 44

WHAT ABOUT MILK? 44

WHAT ABOUT FAT? 45

WHAT ABOUT PHYSICAL FITNESS? AND MENTAL HEALTH? 45

CONCLUSION 47