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Plant-Based Diet Beginners Guide

So you have made the big decision to take control of your health and join the whole food plant-based diet movement. Congratulations! You have just made one of the best decisions of your life! This Plant-Based Diet Beginners Guide should help you get started.

plant based diet plan

Whole Food Plant-Based Diet Beginners Guide

This post may contain affiliate links. Read my full disclosure here.

Some people become interested in a whole food plant-based diet after watching documentaries like Forks Over Knives, Eating You Alive, What the Health, PlantPure Nation, and others.

Their interest is piqued after learning that the food hanging at the end of their fork can play a big roll in determining whether they develop chronic illnesses like heart disease, diabetes, high blood pressure, and high cholesterol.

Others are interested in helping save the planet or reducing the suffering of animals.

Regardless of the reason you found yourself here, well done! Beginning a whole food plant-based diet plan and lifestyle is one of the best things you can do for your health and our planet.

But now you may be wondering where in the world to begin.

Starting a new way of life and health is like beginning a journey, so it’s helpful to have some guidance as you embark on this new adventure. To help you get started, we have pulled together some of the best resources available.

Remember to stay positive. This is a lifestyle of vitality and quality of life, not deprivation. This plant-based diet guide for beginners should help get you going.

Whole food plant-based resources

One of the best motivators for people transitioning to plant-based eating comes from how great they feel and how much more than can do in their lives once they’re feeling healthier.”–Dr. Craig McDougall

What is a Plant-Based Whole Food Diet?

plant based diet plan

The Four New Food Groups:

WHOLE GRAINS – This group includes brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains including bread, cereals, pasta, and more. Whole grains are filling but have very little fat.

In countries where whole grains are staples, such as rural Asia, diabetes, heart disease, and certain cancers, are much less common than in the States and Europe.

LEGUMES – This group includes beans, peas, and lentils. They are hearty, high protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega 3 fatty acids.

VEGETABLES – These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.

FRUIT – These are vitamin-rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.

Recommended foods do NOT include meat, dairy products, eggs, added oils, or most processed foods.

Power Plate

For more information visit Forks Over Knives to check out this article, What is a Whole Food Plant-Based Diet.

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Not ready to go in 100%?

Some people are not ready to go cold turkey right off the bat. In that case, a useful recommendation is to add in as many vegetables, fruits, grains, and legumes as you can. This will help keep you full and crowd out the less healthful foods.

For more tips with getting started, take a look at this article,  A Doctor’s Top Tips for Transitioning Smoothly to a Healthy Plant-Based Lifestyle by Dr. Craig McDougall.

Focus on the big changes like switching from meat, milk, and eggs to whole-plant foods. Such changes dramatically improve the nutritional composition of the foods you are eating, so this is where you will find the most noticeable and measurable improvements in your health.” Dr. Brian Wendel–founder of Forks Over Knives

Frequently Asked Questions for Plant-Based Beginners:

Question #1: Isn’t eating healthy expensive? I’m on a budget.

Dr. Neal Barnard, President of Physicians Committee for Responsible Medicine says to remember two words, “Greens & Beans.” Plant-based bulk foods are much less expensive than meat, cheese, and dairy products.

Useful Links:

Question #2: What about calcium and protein?

When this question comes up in the Food for Life classes I teach, I ask people to name the largest land-dwelling mammals they can think of off the top of their heads. They say things like an elephant, rhino, hippopotamus, giraffe, cow, and horse.

What do these animals eat exclusively? Plants! If plants provide enough calcium for those massive muscles and bone structures, we should have no problems getting enough.

This article, The Protein Myth: Vegan Athletes, will help encourage those concerned about not getting enough protein with a plant-based diet.

There are a number of professional plant-based athletes like NFL defensive lineman David Carter, prominent tennis players Venus and Serena Williams, Ultra Athlete Rich Roll, professional boxer Mike Tyson, Ultramarathoner Scott Jurek, and Patrik Baboumian, Strongest Man in Germany.

Question #3: Will any of the food taste good?

Let me make a few suggestions from this very website. These are some of my favorite recipes. I’ve even included a link for those who don’t like to cook with some plant-based diet recipes for beginners.

Question #4: What about eating at restaurants, traveling, or away from home?

It does take a little more planning and creativity, but traveling and eating at restaurants does not have to be difficult. Most restaurants have dishes you can eat. The important thing is to ask….and ask respectfully without demanding.

We have been pleasantly surprised at the amazing and tasty foods we have been able to get in restaurants. Many servers and chefs are very happy to guide you through their options, and some will even make special meals just for you.

The key for us seems to be the attitude with which we ask. This article, Guide to Dining Out on a Plant-Based Diet, will help.

And, for those traveling by car this article, Best Healthy Road Trip Snacks, will be a great asset.

Question #5: Where in the world do I even begin finding the foods I will need at the grocery store?

I am SO glad that you asked! This Beginners Guide to Plant-Based Grocery Store Shopping should be all you need. It even has a PDF file you can print.

Question #6: So what do you keep on-hand in your kitchen to stock your pantry and refrigerator?

Guess what! I even have pictures of my stuff for you in this article, What’s in My Plant-Based Medicine Cabinet? I Mean Pantry? Come on in and See!

Plant-Based Vegan Starter Kits $27

Vegan Plant Based Starter Kit
Due to supply shortages, we have temporarily suspended the sale of Starter Kits until further notice. We will resume fulfilling orders as soon as we’re able and we appreciate your understanding.

Click the photo above to see Starter Kit options and content. Choose which book comes in your kit. $27 plus tax and shipping in the US.

These articles will also be very helpful:

Other great resources:

What Diet Should Physicians Recommend?

 

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Teresa

Sunday 9th of August 2020

In your vlog you mentioned you told your husband you were going to try plant based eating after watching Forks Over Knives. How did you start and what did you fix for those 10 days? I have enjoyed your videos, vlogs, and blogs so much and feel with a little help in the recipe area I can do this and get my husband to do so also. Thank you for sharing your farm video also - I love that part of NC, we have a home in Charlotte but 15 years ago moved to CA and have been trying to get back ever since! Thank you!

Terri Edwards

Monday 10th of August 2020

Hi Teresa- I'm betting that some of the Beginner Guides in the link below can help answer your questions. The one titled Plant-Based 101 talks about how easy it is to make a meal plan. One of the guides is a Grocery Shopping Guide with a shopping list, and the PB on a Budget one has some great meal plan ideas. I hope some of the information will help, and thanks so much for following along on our journey! Click the link in MY BIO for the recipe or full article. https://eatplant-based.com/beginners-guides/

Marcy Rothman

Saturday 9th of June 2018

Amazing Way Of Life, I'm 3/4's there already. Thank You very much Namaste

EatPlant-Based.com

Saturday 9th of June 2018

You're welcome, and congratulations for the changes you are making with your health. Keep up the good work!

atllasta

Saturday 7th of October 2017

Terri. This is a fantastic resource for beginners. I will share it regularly. You are generous and enthusiastic, and provide fundamental, welcoming information. Sincere thanks. Mary

EatPlant-Based.com

Saturday 7th of October 2017

Thank you for your kind words and sharing the article. Very much appreciated!