Greenings Green Warrior! My new clients ask for tips to get started with this lifestyle. Here are a few of the tips I share with them.
Back in 2012, my Hubby Rick and I adopted a whole food, plant exclusive lifestyle. We lost over 140 pounds and have kept it off! We no longer need prescription medications and feel better than we did when we began this journey. We’ve learned so much about adopting and maintaining this healthy lifestyle. Let me share some tips and recipes with you!
Adopting a whole food, plant-based diet can be one of the most rewarding changes you make for your health, the planet, and your wallet. For those just starting or looking for practical tips, this blog will outline how to plan meals, shop efficiently, and prepare delicious dishes with just a few ingredients. Plus, I’ve included affiliate links to some of my favorite tools and ingredients to make the transition even easier.
Why Choose a Whole Food, Plant-Based Diet?
This lifestyle is built around minimally processed foods that come from plants: vegetables, fruits, whole grains, legumes, nuts, and seeds. It’s a way of eating that has been linked to numerous benefits, including improved heart health, weight loss, and better energy levels. The key is simplicity and with the right guidance, it’s easier than you think.
Sample Menu for 3 Days
Here’s a sample menu to get you started. These meals are easy to prepare, delicious, and packed with nutrients.
Day 1
- Breakfast: Breakfast Scramble
- Lunch: Hummus and romaine lettuce leaf wraps with sweet potato fries on the side. (see “9 Easy Meals” below)
- Snack: Apple slices and peaches or Indulge Your Sweet Tooth: Blueberry Jam Pie with Zesty Lemon Poppy Seed Cream
- Dinner: Green salad with black beans, salsa and sweet potatoes
Day 2
- Breakfast: Overnight Oats: With just a few minutes of prep the night before, you’ll wake up to a creamy, flavorful meal that’s ready to eat.
- Lunch: Broccoli Lentil soup with spinach salad and fresh strawberries
- Snack: Cantaloupe chunks or a hummus dip with veggies.
- Dinner: Quinoa Crust Pizza – Yum!
Day 3
- Breakfast: Breakfast Frittata
- Lunch: Vegetable fajitas with Spanish rice and mango slices (Rice Cooker, Fajita Seasoning).
- Snack: Banana and apple slices or Freakin’ Fabulous Cookies or Oatmeal Breakfast / Anytime Bars
- Dinner: Green salad with Curry Zuna (tastes like tuna!)
9 Easy Meals, Treats & Snacks with 5 Ingredients or Less
These simple recipes will save you time without sacrificing flavor:
- Sweet Potato Fries: Slice sweet potatoes into wedges, toss with a pinch of nutritional yeast or salt substitute and paprika, and bake at 400°F for 20-25 minutes. Use a non-stick silicone mat or parchment paper on a Baking Sheet.
- Hummus Wrap: Spread hummus on romaine lettuce leaves, add shredded carrots and spinach, then roll it up.
- Overnight Oats: With just a few minutes of prep the night before, you’ll wake up to a creamy, flavorful meal that’s ready to eat.
- Oven Roasted Vegetables A one stop, sheet-pan meal; easy and delicious. Serve it with rice or potatoes.
- Chickpea-Tomato Salad: Combine drained, low-salt or no salt chickpeas, diced tomatoes, cucumbers, and lemon juice or balsamic vinegar.
- Embrace the Convenience and Health Benefits of Batch Cooking Sweet Potatoes they make a great snack, warm or cold – filling and delicious.
- My Favorite, Easy, Filling Recipe -Welcome To Healthy Fast Food – a simple recipe with just a few ingredients like black beans, salsa and sweet potatoes, can be your go to meal.
- Love chocolate? Try these delicious brownies.
- Always a delicious, sweet treat try apple crisp.
- Do you love ice cream? Here is a non-dairy alternative that you can eat with all the smiles and no guilt.
- Take leftover rice and add frozen or fresh fruit. Add plant milk (optional) to make it more like a porridge. Heat in microwave and enjoy!
Make the Transition Easier
If you’re ready to embrace this lifestyle, here are a few tools and seasonings and resources to help:
- High-Speed Blender: Perfect for smoothies, soups, and sauces.
- Pressure Cooker: Cuts cooking time for beans and grains.
- Reusable Storage Bags: Great for meal prepping and reducing waste.
- Souper Cubes: Perfect for easily freezing batch cooked soups and stews.
- Veggie Chopper This multifunctional vegetable and fruit chopper for dicing, slicing and grating. You get perfectly uniform and even thickness veggies every time! No more tears when slicing onions!
- These magnetic spoons nest together for easy storage. Oval ends fit nicely in seasoning jars and other small containers.I love the double end function so you don’t have to clean off the spoon for another ingredient. No more plastic! They make a great gift too.
- With Nutritional Yeast, you can get the cheese taste, without the cheese! Sprinkle on popcorn, use in recipes for a cheezy flavor. This is my favorite brand of Nutritional Yeast aka “nooch”. Enjoy!
- Reusable Silicone bags
These are microwave, dishwasher and freezer safe! They come in many colors. They are wonderful to store leftovers in the refrigerator/freezer or for snacks for on the go. - Tasty Salt Substitute is a delicious alternative to salt. Here are some other ways to trick your taste buds into thinking there is salt in your food.
If you are dining out, check out these tips to help you find compliant food.
Final Thoughts
Adopting a whole food, plant-based diet doesn’t have to be complicated. With simple meal planning, a thoughtful shopping list, and a few easy recipes, you can enjoy delicious, nourishing meals every day.
If you need help, click here to set up a time with me on the phone or Zoom. I’d love to help you with tips and trick, recipe ideas, pantry clean out, socializing, cravings and more! I’d love to share my over 1 decade experienceto help make your plant-based journey a success. Be Strong, Be Well, Be Green!
Follow Amy:
Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱
👩🍳To arrange private Zoom cooking classes or coaching with this lifestyle:
For delicious, whole food, plant based recipes, hacks and more check out:
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Disclaimer: The views and opinions expressed by the broadcast guest(s) during this broadcast are solely their own and do not necessarily reflect the views or opinions of the host. It’s important to consult with a qualified healthcare professional before making any changes to your diet or lifestyle based on information provided in this broadcast. The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.
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