Embarking on a plant-based diet can be a transformative experience, offering numerous health benefits and aligning with environmental consciousness. This 21-day plan provides a structured approach to transitioning to a plant-based lifestyle, complete with meal ideas and practical tips.
What is a Plant-Based Diet?
The concept of a plant-based diet is simple: avoid processed and animal-based foods. While often confused, a plant-based diet differs from a vegan diet. Vegans avoid all foods that come from animals, including meat, dairy, eggs, and honey. Plant-based eaters take it a step further by cutting out the additional sugars and processed foods which don’t add much nutrition to your diet.
Why Choose a 21-Day Plant-Based Diet?
Any new decision regarding your health deserves some planning. If you want to start a workout program, you find a program, make a schedule, get the proper equipment, and focus on your mindset. Without a plan, you’re going to struggle. That’s just the reality of being human. This 21-Day Challenge works the same way. You need a plan.
- Health Benefits: Research shows a diet filled with plant-based foods can help you lose weight, lower your blood pressure, decrease your risk of heart disease, and prevent type 2 diabetes.
- Environmental Impact: A plant-based diet helps conserve water, reduce global warming, protect our oceans, and save our rainforests.
Getting Started: Planning and Preparation
Take a few days and brainstorm the foods you typically eat. Start with something easy. Are there foods you often eat that are already plant-based? Apples, sweet potatoes, beans, rice, nuts, and hummus. These are probably foods you already enjoy. Can you swap some ingredients in your favorite meals to fit them into your new, plant-based lifestyle? Swap a beef patty for a veggie burger with Neat Original Mix. Don’t forget to add some easy-to-grab snacks, like fresh fruits and mixed nuts. When hunger strikes, you’ll want something super convenient. Otherwise, you’ll fall back into old habits.
Meal Planning Inspiration
Here’s a sample meal plan incorporating some delicious and nutritious plant-based options. This plan utilizes color-coded Portion-Control Containers to measure your food intake. Breakfasts and lunches serve 1, while dinners and desserts serve 2.
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Breakfast Ideas
- Tofu Scramble with Kale and Quinoa:
- Ingredients per serving: ¾ cup diced firm tofu, ¼ cup red onion, ¼ cup red bell pepper, 2 cups raw kale, ½ cup cooked quinoa, 1 tsp. olive oil, ½ tsp. turmeric, ½ tsp. cumin, 1 clove garlic, ⅛ tsp.
- Instructions: Heat 3 tsp. olive oil in a large pan. Add 2¼ cups firm tofu, 6 cups raw kale, 1½ cups cooked quinoa, 1½ tsp. turmeric, 1½ tsp. cumin, and ⅜ tsp. cayenne pepper. Sauté until tofu is lightly browned and kale is wilted.
- Avocado Toast with Tofu and Tomato:
- Ingredients per serving: ¼ medium avocado, 1 slice whole-grain bread, ¾ cup firm tofu (sliced), 2 thick slices tomato, 4 fresh basil leaves, 1 Tbsp. balsamic glaze.
- Instructions: Toast bread. Mash avocado and spread on toast. Top with tofu slices, tomato, and basil leaves. Drizzle with 1 Tbsp. Apple and 2 tsp. balsamic glaze.
Lunch Ideas
- Chickpea Salad Lettuce Wraps:
- Ingredients per serving: ¾ cup chickpeas, ½ tsp. turmeric, ½ tsp. dill, 1 tsp. mustard, ¼ cup pickles, ½ cup sprouts, ½ cup shredded carrots, 2 slices tomato, 1½ cups romaine lettuce, 2 Tbsp. chopped walnuts.
- Instructions: Using leftover chickpeas from Sweet Potato Curry (see Dinners below), add 2¼ cups chickpeas, 1½ tsp. turmeric, 1½ tsp. dill, and 3 tsp. mustard to a large bowl. Mash with a fork until desired consistency is reached. Assemble salad in 3 large storage containers by adding 1½ cups romaine lettuce, ¼ cup pickles, ½ cup sprouts, ½ cup shredded carrots, 2 slices tomato, 2 Tbsp. chopped walnuts, and ¾ cup smashed chickpeas.
- Mango Black Bean Quinoa Bowl:
- Ingredients per serving: 1 cup diced mango, 2 Tbsp. chopped cilantro, ¾ cup black beans, ½ cup cooked quinoa, ½ lime, ¼ cup red onion, ¼ cup red bell pepper, 1 tsp. olive oil, 2 Tbsp. spinach.
- Instructions: Dice 2 mangoes. In a large bowl, combine 2 cups mango, 1½ cups black beans, 1 cup cooked quinoa, ½ cup red pepper, ½ cup red bell pepper, 4 Tbsp. chopped cilantro, 2 tsp. olive oil, and the juice of 1 lime. Divide into 2 large storage containers. When ready to eat, serve over a bed of 2 cups spinach and top with 2 Tbsp. of your favorite plant-based dressing.
Dinner Ideas
- Sweet Potato and Chickpea Curry:
- Ingredients per serving: 1 tsp. coconut oil, ¼ cup diced white onion, ¼ cup red bell pepper, 1 tsp. minced ginger, ½ cup diced sweet potato, ¾ cup chickpeas, ¼ cup lite coconut milk, 1 Tbsp. soy sauce.
- Instructions: Microwave sweet potato on high for 5 minutes. Open and drain 2 cans of chickpeas, then rinse them. Chop sweet potato into bite-sized pieces. Heat 3 tsp. coconut oil in a large pot over medium-high heat. Add 1½ cups chopped sweet potato, 3 tsp. ginger, 2¼ cups garbanzo beans, ¾ cup lite coconut milk, ¼ cup water, and 3 Tbsp. soy sauce. Simmer until sweet potatoes are tender.
- Cauliflower Rice Stir-Fry:
- Ingredients per serving: 1½ cups cauliflower (riced), ¼ cup diced red onion, ¼ cup diced red bell pepper, ½ cup kale, ½ cup broccoli, ½ cup corn, ¾ cup edamame, 1 tsp. sesame oil, 1 clove garlic, 2 Tbsp. soy sauce, 1 tsp. sriracha (optional).
- Instructions: While cauliflower rice is cooking, open and drain can of corn and heat 2 tsp. sesame oil in a large wok or pan. Add 3 tsp. minced garlic, ¾ cup diced red onion, ¾ cup diced red bell pepper, 1½ cups chopped kale, 1½ cups chopped broccoli, 1½ cups corn, 2¼ cups edamame, and 6 Tbsp. soy sauce. Simmer until vegetables are tender. Divide stir-fry into 2 large storage containers and refrigerate. When ready to eat, drizzle with 1 tsp. sriracha (optional).
Tips for Success
- Focus on Flavor: As you start your 21-day plant-based diet, focus on flavor. When the food tastes good, you’re more likely to stick to a new diet.
- Explore New Recipes: No one wants to end up in a food rut. Eating the same dish over and over is mind-numbingly boring. Seek out new recipes. Try something you’ve never heard of. There are so many mouth-watering dishes out there waiting for you to try. In fact, cultures around the world have a variety of plant-based meals that will blow you away. Shake up your weekly routine with a delicious, new recipe. A plant-based diet is a great way to connect with cultures around the world.
- Prepare in Advance: As you prepare your meals for the week, have fresh fruits and veggies sliced and ready for easy-access in your fridge.
- Stay Hydrated: Drink plenty of water throughout the day.
- Listen to Your Body: Pay attention to how you feel and adjust your diet as needed.
Addressing Potential Concerns
- Allergies: Potential allergens that are included in some recipes include: soy, tree nuts, and eggs.
- Vegan Suitability: A few recipes include eggs and may therefore not be suitable for vegans.
Additional Resources
- The 21-Day Vegan Kickstart: The Physicians Committee for Responsible Medicine has the tools you need to get started in the relaunched 21-Day Vegan Kickstart online program and mobile app. First launched in 2010, the Kickstart program has helped more than 600,000 people regain control of their health. The Kickstart program features more than 100 low-fat, plant-based recipes that will help you reap these health benefits. The Kickstart program is available in English and Spanish at 21DayKickstart.org.
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