Practical Guide For Your Journey Towards A Plant-Based Diet

Turning vegetarian or vegan is much more than a trend and a diet. It may not be as simple as just removing a few things from your diet, but it's much easier than you may imagine. Turning towards a plant-based diet and lifestyle can be greatly beneficial for your overall wellbeing as well as the planet.

Practical Guide For Your Journey Towards A Plant-Based Diet

Just over 8 years ago, I woke up one morning and decided that I didn't want to eat meat anymore, a couple of months later I had my last meal with fish and nearly a month after that, I watched Cowspiracy, highly recommended by the way, and decided I wanted to quit dairy as well.


Each time I decided to make a change I spent days researching online and in books about what the average human needs in terms of vitamins, minerals, proteins, etc. With every thing I removed from my diet I would try to introduce something new and by paying attention to how my body reacted I managed to create a diet that not only made me feel good emotionally but also kept my body fit and healthy.


Here I offer a practical guide to a plant-based diet based on my own research and beliefs. It presents an overview of the basic nutrients that the average human needs and where to find them as well as a few brief recipes for breakfast, lunch, dinner and snacks.


By no means does this guide represent the full spectrum of a well balanced and healthy diet.


The 2 most important factors of a healthy and sustainable lifestyle are:

1. A continuous research on what is actually healthy and good for you.

2. Listening and paying very close attention to what your body needs and how it reacts.


Protein


Veggies: Spinach, kale, peas, mushrooms, sprouts, asparagus and corn.


Fruit: Dried apricots, raisins, dates, raspberries, currants and grapefruit.


Legumes: Lupin, soya beans, tempeh, mung beans, lentils and split peas.



Fiber


Veggies: Artichokes, peas, okra, brussel sprouts, turnips and squash.


Fruit: Berries, avocados, coconut, figs.


Legumes: Black beans, chickpeas, lentils.



Minerals


Calcium: Kale, broccoli, bok choy, okra, watercress.


Iron: Tomatoes, chards, collard greens, prunes, oatmeal, brown rice, lima beans, tofu.


Phosphorus: Falafel, mung beans, yellow beans, quinoa, oats.


Zinc: oranges, tofu, tempeh


Iodine: Lettuce (most types), aubergines, courgettes.



Vitamins


Omega-3: Walnuts, flaxseeds, spirulina, winter squash.