Plant-based is a popular term right now, isn’t it? Much like “self-care” I see it getting thrown around a lot and eliciting some eye rolls. Personally though, I am digging the term because it’s a health-focused way of eating that does not feel restrictive.
Falafel // Greek Salad (minus the pasta)
For example, at last night’s Super Bowl Party, my friend Danielle served her husband’s authentic Italian meatballs as part of the spread. If I had been labeling my diet “vegan” or “vegetarian,” I would have felt compelled to pass. But y’all- authentic Italian meatballs?! I couldn’t say no to that and I’m so glad I didn’t- they were delicious! It was probably the only meat I’ve eaten in over two weeks, but that didn’t bother me a bit. I’m a rule follower by nature and if I had been focused on eating vegetarian or vegan, my mind would have been questioning whether I “could have” one or not. But plant-based? Plant-based to me is a simple, healthy-eating guideline without the restriction, much like Michael Pollan’s advice: eat food, not too much, mostly plants (still one of my favorite books).
It’s been a fun switch up to my eating habits and I’ve gained some knowledge along the way. Here are the top five thing I’ve learned while eating more plant-based.
ONE: Plant-based is not the same as vegetarian.
Eating plant-based does not necessarily mean you are a vegetarian and being a vegetarian does not necessarily mean you are eating plant-based. Plant-based refers to a diet that focuses around eating whole foods derived from plants such as fruits, veggies, legumes, grains, nuts and seeds. I use this definition to guide my food choices because vegetarian could also mean eating chips, pasta, and bread for every meal, which really doesn’t fit the definition or goal of a plant-based diet.
Vegan Mac ‘n Cheese from the How Not to Die Cookbook // Roasted Brussels // Sweet Potato with Black Bean Hummus and Salsa
TWO: It can take your body time to adjust.
I made the mistake of eating too many beans one day and man, my stomach hurt. David felt like he could eat a ton at meals and still felt hungry with meat. Now, I am in a rhythm and know how many beans is too many, and I’m feeling great (not-bloated, energetic kind of great). And David said to me last week that his body must have adjusted somehow because now he’s satisfied from the meals and feeling good, too.
THREE: Plant-based eating is less expensive.
Sure, if you’re buying all the super food powders and such, it’s going to add up, but generally speaking, beans and rice are cheaper than meat, especially if you’re buying the high-quality, local, pasture-raised stuff. This was not an initial reason for me to focus on more plant-based eating, but it’s been a welcomed side effect. I’d say on average we’ve seen a $30-$40 reduction in our weekly grocery bill.
Homemade Pizza with Mushrooms, Onions, and Peppers
FOUR: Menu planning and meal prep is essential.
Veggies dipped in hummus is a quick and easy snack, but for the most, I find that I have to plan and prep to avoid spending an hour or two in the kitchen every day. Plant-based meals take time to, well, prep the plants, which often means washing, chopping, roasting, etc. It’s taken a little adjusting and I’ve learned a few shortcuts along the way (make spice mixes ahead of time, make a big batch of grains to use all week, blend up a dressing or sauce to use all week long to make almost any food combo into a meal, etc). If you have other tips, please send them to me!
FIVE: Eating more plants is always a good thing.
I think experimenting with your eating habits is smart. I probably won’t ever do the whole30, but for those that do, I think it’s awesome! How are we supposed to know what makes us feel our best unless we try new things? I’m also a firm believer that all bodies are different and people can thrive on different diets. I may be eating more vegetarian/plant-based meals, but I don’t have a strong opinion on what YOU should be eating. I am happy to share my journey and experience and I do believe that however you define your diet, eating more plants is almost always a good thing.
Baked Sweet Potato with Sauteed Black Beans, Corn, and Onions, Guacamole, Salsa, and Cilantro
Recources
I’m finding a lot of recipes I like online through Minimalist Baker, Cookie + Kate, Oh She Glows, and Pinch of Yum. My go-to cookbooks at the moment are Oh She Glows Everyday and How Not to Die Cookbook. I like both (though How Not to Die is salt-free and I find I have to add a sprinkle of salt or a splash of hot sauce to many of the recipes). I also want to check out Thug Kitchen Cookbook from the library because I’ve heard good things about!
I’m on the lookout for more plant-based recipes and cookbooks- which are you favorites?
John J. says
I’m trying! Pizza looks great. I have it with my plant based wine:)
Ali says
This is a favourite recipe around here. It’s amazing:
http://www.seriouseats.com/recipes/2012/01/sweet-and-spicy-brussels-sprouts-with-tofu-and-mushrooms-recipe.html
Lucy says
I would love to try this! Do you feel like you are still hungry after meals? I’m just worried Hubby would still be hungry and end up snacking after I go to bed. Ha ha. Any tips to bulk up meals to feel full!?
Brittany Dixon says
I definitely don’t still feel hungry after meals. David did for about two weeks but now says he doesn’t feel that way anymore, so maybe it just takes time to adjust? I almost always have to double vegetarian recipes for it to be enough to feed our family and try to pick meals that have plenty of protein included. I also try to have a salad or extra veggie with each meal, and bread too!
Brynn says
Always good to try new approach to food and feed your body in a healthy way! We go sans meat a few times a week and try to focus on whole food. Oh She Glows is a favorite in our house, too!
Jenn says
I’ve got Real Food, Really Fast on hold at the library as I’ve heard it’s a good one too. Thanks for all the resources you’ve been posting. The Diva Dish blog has a peanut sauce stir fry recipe we use once a week and it’s always my go to peanut sauce.
Brittany Dixon says
Oh Real Food, Real Fast sounds like an awesome book! I’m going to check it out. Thank you!
Tara says
Forks Over Knives is a great resource- the documentary talks about the health benefits of a plant based, whole foods diet (they never use the word vegetarian or vegan), and if you google their website, there are a ton of great recipes there. They also have a book that I was able to find at my local library.
When I told my husband about 6 months ago that I would be incorporating more plant based meals into our diet, his biggest fear was that he wouldn’t feel satisfied after eating. But I think he’s been pleasantly surprised! I just make sure I’m incorporating healthy fats, protein, fiber, etc into our meals. We are loving this style of eating.
Brittany Dixon says
I agree, Forks over Knives is a great documentary; though it’s been a few years since I’ve watched it so I do’t remember it in detail! Does your husband have a favorite meal you make? David definitely has adjusted and is fine eating this way, but I’m always on the look out for hearty, filling meals to try!
sherry says
Looking forward to trying out some new recipes. Thanks for the various websites. You are so right about the prepping, but once that is done, it makes the meals much quicker to make.
Kate says
Your definition of plant based is absolutely perfect! I love it!
I really recommend Love Real Food, which was written by the blogger at Cookie and Kate. My family has been eating so many of the recipes, and they’ve all been great.
Laura says
I like the idea of a plant focus without eliminating any specific foods. I love fresh fruits, vegetables, and beans, but I also really love all dairy, red meat, and seafood. My boys really like these foods too, and there is just nothing better than seeing a 1 and 4 year old clear plates of beef and rice stuffed peppers, or grilled salmon or shrimp, so I try to serve these types of meals at least a few times a week. I am a huge believer in fatty fish and am happy that my kids will eat most seafood (and will request it). We probably go meatless about 2 or 3 times a week for dinner, with meals that are “effortlessly meatless” like eggplant parmigiana, or black eyed peas with rice, tomato, onion, and cheese.
Nicole says
What are your go to breakfast and lunch ideas for plant based eating? I’ve always been a turkey and cheese sandwich person and am looking for more plant based options that are also quick and easy!
Brittany Dixon says
I could eat avocado toast with lemon, salt, pepper, and red pepper flakes every day! It is so good to me! As for lunch, it’s more all over the place. Hearty salads or grain bowls are my go-to, but they are usually thrown together with whatever is in the fridge. They come together quickly if I remember to food prep (make a batch of grain, roast some veggies, etc).
Laura says
Same here, with the addition of eggs in the morning. I cook up a batch of beans and make five bean bowl salads every Sunday for the work week, with olive oil and a squeeze of lemon added to the base layer of beans, and the fresh veggies and romaine added above to keep it all fresh. I add sea salt just prior to eating. They always stay fresh through the week. I switch up the bean type weekly and the toppings choices is whatever I have on hand so I don’t get sick of it. Always though with the olive oil and lemon- that goes with everything!
Nicole says
Thanks so much! Gives me some ideas to try 🙂
Katherine says
Hi Brittany. I really love your approach to food! I am curious if you have noticed any changes in weight, size, ie: pants fitting tighter/looser? I have tended to eat lower carb the past few years and when I transition to more plants I always feel like it is way more carbs! I am certain that in the end pant size really doesn’t matter, but I was just wondering if you’ve noticed any difference? Thanks!
Brittany Dixon says
The first 2ish weeks I felt more bloated, and pants felt tighter, but I think I was overdoing the beans because I was so focused on protein. Once I chilled out and ate more intuitively, it all balanced out. Everything is fitting the same now as it was before and don’t really feel all that different size-wise. It definitely took a little adjusting for me though 🙂
Jennifer says
Hey Brittany! Question for you. If you had to recommend one book as a starting point for learning the benefits/getting inspired to eat more whole foods and plant-based, which would it be? I see you have mentioned In Defense of Food and also How Not to Die in other posts. Thanks in advance! Just looking for a starting point!
Brittany Dixon says
Hi Jennifer! I think In Defense of Food is a great starting point. I feel it offers inspiration and sanity in the complicated world of “what is healthy.” It isn’t a focus on eating plant-based, but it does focus on getting back to eating REAL food and I love that as a jumping off point!
Sara Glass says
Hi Brittany,
Wondering if you could go into more depth about why you responded to this plant-based way of eating more strongly than other eating habits that are also known for their health benefits (for example: Paleo, which obviously focuses more heavily on animal protein and discourages grains and legumes). I’m in the camp of what feels good to your body is probably the best guide for how you should be eating, – and no one is going to argue that more veggies is a bad thing – but am always curious to know why people switch things up in one direction over another.
Thanks!
PS. If you covered this in a previous post, feel free to just point me in that direction 🙂
Brittany Dixon says
Hey Sara!
Honestly a lot of it came along as I’ve been doing more reading about cancer with everything going on with my dad. My mom started eating more plant-based/vegan and I started as a way to try recipes and we could give each other feedback, but the more I read/watch, the more inspired I am to stay more plant-based. I don’t see myself every going strict vegetarian or vegan, but right now if feels like a good fit to limit animal protein. I hope that answers your question and if you have any others, please just let me know! <3
Robyn says
HI, do you have links to recipes for these pics? They all look so good! Thanks. Going to check out some of your cookbooks you recommended.
Brittany Dixon says
I just updated this post to links to recipes (where applicable) and descriptions of the meals in the pictures. Thank you for the suggestion!