by Sara Tercero
Getting Your Protein Fix
Anyone who has ever followed a vegetarian or plant-based diet has been asked by concerned loved ones, “But where do you get your protein?” As a culture, it seems we are obsessed with protein, but why is protein so important? Proteins are the building blocks your body needs to make and repair your tissues, blood, bones, and hormones, and are described as both “complete” and “incomplete.” Complete proteins contain all nine essential amino acids that are vital for protein synthesis, nutrient absorption, and more. There is much speculation whether plant-based complex proteins exist, but soy, quinoa, and buckwheat all fit the bill. And although many plant proteins are incomplete sources of protein, eating a varied diet will ensure that you meet your daily dietary needs (approximately 56 grams of protein for men and 46 grams for women). In most cases, protein deficiencies are very rare and seen only in those who are extremely malnourished. The following chart gives a rundown of the grams of protein in a serving of common plant-based foods.
Grams of Protein Per Serving
FOOD
STANDARD SERVING SIZE
PROTEIN
Black beans
1 cup
15g
Buckwheat
1 cup
5g
Cashews
¼ cup
4g
Chia seeds
2 tablespoons
4g
Chickpeas
1 cup
15g
Green peas
1 cup
9g
Hemp seeds
3 tablespoons
11g
Lentils
1 cup
18g
Quinoa
1 cup
8g
Tofu
½ cup
10g
SOY AND A PLANT-BASED DIET
There’s also much discussion on whether soy is a healthy form of protein. Consuming soy in its less processed forms like tofu, tempeh, edamame, and miso is a great way to get your protein fix. The main controversy surrounding soy is about plant estrogens, but many sources agree soy is safe for most people to consume in moderation. However, if you’ve had breast cancer or thyroid disease, you should consult your doctor before adding soy to your diet, as the estrogen levels could be a concern.
Filling Up on Good Carbs
Despite the popularity of low-carb or no-carb diets, there’s evidence indicating that carbs are good for you. In fact, they’re your body’s main source of energy. According to the Mayo Clinic, carbs should make up between 45 and 65 percent of your daily calories (between 225 and 325 grams a day). But there’s an important distinction between simple and complex carbs. Complex carbs, like quinoa, oats, and brown rice, are full of fiber, which burns slowly, releasing more energy over a sustained period. Many simple carbs, like processed foods and sweeteners, don’t have any nutritional value and are best eaten sparingly. However, some simple carbs are found in fruit and vegetables that are high in fiber, which makes them a great addition to your diet regardless. When developing this meal plan, I considered fiber content and nutrients in conjunction with carbs to ensure that the recipes are devoid of simple sugars and chock-full of healthy, complex carbs and macronutrients found in fruits, vegetables, and whole grains.
Enjoying Healthy Fats
Much like carbohydrates, fats have a bad reputation, but they help with many metabolic processes and increase feelings of fullness. Most sources agree that 20 to 30 percent of your daily calories should come from fats, but they also agree that focusing on the number of fat grams per day matters much less than the quality or type of fat being consumed. Saturated fats and trans fats are typically found in animal products and processed foods and are a leading cause of cardiovascular issues. Some healthy plant-based fat sources include nuts, seeds, avocados, extra-virgin olive oil, and nut butters.
Other Nutrients
Almost every vitamin and mineral need, including iron; folate; calcium; vitamins A, C, D, and E; and omega-3s can be satisfied by a varied plant-based diet. The exception to this is vitamin B12, which is only found in animal products. So how can plant-based eaters get their B12? Many foods, including plant-based milks and whole-grain cereals, have been fortified with the essential vitamin, so just check the labels to make sure you’re grabbing a fortified version. To get the daily recommended amount of 2.4 micrograms of B12, you can eat fortified foods two or three times per day, take a low dose (about 10 micrograms) supplement daily or take a higher dose (at least 2,000 micrograms) variety weekly.
If you have any nutrition-related concerns, I encourage you to contact your health-care provider for a checkup and have a conversation about options that are right for you before starting any kind of dietary lifestyle change.
Tofu and Vegetable Fried Rice
CHAPTER TWO
PREPARING YOUR PLANT-BASED KITCHEN
NOW THAT WE’VE HAD A PRIMER ON THE BENEFITS OF A PLANT-BASED diet and the importance of balanced eating, let’s get into the fun stuff—the food! Plant-based eating is not only about healthy bodies, happy animals, and a better environment; it’s also about vibrant flavors and delicious meals. In this chapter, I’ll guide you through the process of preparing your kitchen for the next 30 days—and beyond.
A Fresh Start
Are you ready for a fresh start? I know it may seem like an enormous undertaking, but we’ll start from square one. While we may be purging your space of some old favorites, with the amazing new ingredients and flavors you’ll be trying, I'll bet you won’t even miss them.
Clean Out Your Kitchen
One of the easiest ways to set yourself up for success is to get rid of any temptation by clearing out any ingredients that don’t fit the guidelines including all processed foods, meats, seafood, dairy, eggs, and, yes, even your refrigerator door full of condiments. Many dressings and sauces are packed with preservatives, sugars, and salt. Feel bad about food waste? Donate your nonperishables to a local food bank. See if your neighbors want any of your ingredients with a limited shelf life or freeze them to handle later.
The Foods You’ll Be Eating
Now your pantry might look pretty bare, but it won’t be for long! Soon it will be full of delicious, nutritious, and really colorful ingredients. Here are a few you can expect to see in the recipes that follow. Most of them will likely be familiar, but you’ll be amazed by how versatile they can be.
Fresh fruit and produce: apples, arugula, avocados, bananas, beets, bell peppers, berries, broccoli, butternut squash, cabbage, carrots, cauliflower, eggplant, garlic, ginger, kale, mushrooms, onions, potatoes, spinach, spring lettuce mixes, sweet potatoes, tomatoes, and zucchini
Food for the fridge and freezer: frozen bananas; frozen berries; frozen vegetable blends; plain, unsweetened plant-based yogurts and milks; tempeh; and tofu
Food for the pantry: canned and dried beans and legumes, healthy oils, nuts and seeds, nut butters, whole-grain breads and pastas
INSTEAD OF THIS, EAT THAT
Switching out animal products for plant-based ones is not an exact science, and though there are some pretty good approximations, you’ll need to use imagination and ingenuity to find substitutes that will achieve the desired results in a recipe. A beef burger and a veggie burger won’t taste the same, but as your taste buds adjust and as you start to enjoy the benefits of a plant-based diet, it will become second nature to reach for these alternatives.
Note that if you are sensitive to monosodium glutamate (MSG), there is a possibility that nutritional yeast can cause an allergic reaction.
NON-PLANT-BASED FOODS
PLANT-BASED ALTERNATIVES
Bacon
Tempeh
Butter for baking
Extra-virgin olive oil, tahini, applesauce
Butter for cooking
Extra-virgin olive oil, avocado oil, coconut oil
Cheese
Nutritional yeast, nuts, tofu
Cheese sauce
/> Plant-Based Queso Dip
Dairy milk
Unsweetened plant-based milks, such as Nut Milk, Oat Milk, soy milk, coconut milk, etc.
Egg whites
Aquafaba (the liquid from a can of chickpeas)
Eggs
Tofu, flaxseed “eggs”
Ground beef
Lentils, tofu, walnuts, tempeh
Hamburgers
Veggie burgers, portobello mushrooms
Honey
Maple syrup, Raw Date Paste
Shredded meat
Jackfruit, mushrooms
Sour cream
Plain plant-based yogurt, such as almond or soy
Steak
Cauliflower, mushrooms
Tuna or chicken
Chickpeas
Yogurt
Unsweetened plant-based yogurts, such as almond, soy, coconut, etc.
Bringing the Flavor
This eating plan isn’t as restrictive as the whole-food, plant-based diet that also eschews salt, oil, and sugar, but I do take a mindful approach to these ingredients in my recipes. All three are important for developing flavors in a dish, but I’ll cook only with heart-healthy oils and unrefined sugars, and salt will always be included in moderation. Below are some of the ingredients I’ll use to boost flavors and let the natural goodness of plant-based meals shine.
Healthy oils: Healthy fats help you stay full longer and can add flavor and depth to a dish. Extra-virgin olive oil has zero trans fats and works amazingly for roasting and pan searing. Coconut oil lends a moist texture to baked goods.
Herbs: Fresh and dried herbs add flavor without adding calories or sodium. I especially love to use cilantro, mint, and parsley.
Spices and aromatics: Spices are key in developing plant-based dishes, and I go into more detail on how to stock your spice rack here. Turmeric, curry powder, cinnamon, garlic, and ginger can add depth and heat to dishes.
Sweeteners: I rely on unrefined sugars to sweeten dishes. Dates and maple syrup are easy alternatives to traditional sugars.
Kitchen Equipment
In addition to basic utensils like strainers, spatulas, whisks, and tongs, there are a few pieces of essential and nice-to-have equipment.
Must-Haves
A good-quality sharp knife and a cutting board: These recipes will involve quite a bit of chopping and slicing, so I suggest investing in a good-quality chef’s knife. A sharp knife also decreases the risk of cutting-related accidents. You’ll also want a large cutting board.
Baking dishes: You’ll need one 9-by-12-inch oven-safe baking dish for large casseroles and one smaller 8-by-8-inch baking dish.
Blender or food processor: You’ll need a high-speed blender, food processor, or immersion blender to make quick work of pureeing creamy soups, as well as chopping hard ingredients like nuts and seeds.
Mixing bowls, measuring cups, and measuring spoons: A standard set of each of these is perfect for all the recipes.
Pots and pans: You’ll also need two sheet pans (13-by-18 inches), one large (6-quart) stockpot, one medium (3- to 4-quart) saucepan, and one large (12-inch) skillet. Ideally, they will all be oven-safe versions that can be transferred from the stovetop to the oven, like a Dutch oven or a cast-iron pan.
Nice-to-Haves
Mandoline: These make slicing veggies in uniform sizes quick and easy. They can also come with spiralizer attachments. Always be careful when using a mandoline, as it can easily catch your fingers on the sharp blades.
Nut milk bag: This specialized bag made from fine-mesh netting makes easy work out of straining nut milks. They are inexpensive and well worth buying.
Pressure cooker and/or slow cooker: A pressure cooker, slow cooker, or multicooker is great for batch cooking things like beans and grains.
Salad spinner: A salad spinner can make washing and drying your produce a breeze.
Spiralizer: For dishes with zucchini noodles and the like, you’ll want to invest in a spiralizer if you don’t want to purchase them premade. You can buy an affordable, handheld one in the produce department of most grocery stores or online.
Wok: The unique shape of a wok makes it a great choice for stir-frying veggies, and its deep bowl is ideal for containing saucy curries.
Beet Sushi and Avocado Poke Bowls
PART 2
THE MEAL PLAN AND RECIPES
Lentil Bolognese
CHAPTER THREE
30 DAYS TO PLANT-BASED
NOW THAT YOU ARE ARMED WITH NUTRITIONAL KNOWLEDGE and your kitchen is equipped, let’s go over the 30-day meal plan. I have designed this plan to set you up for success by making the transition to a plant-based diet smooth and easy. The recipes are tailored to be both simple to execute and tasty. I promise the flavors will get you excited for the next meal and keep your cravings at bay. You can do this! You will be thrilled when your energy level skyrockets and you fall in love with a whole new world of plant-based flavors.
The 30-Day Plan
The plant-based diet is not about deprivation, calorie counting, or weight loss. In fact, although losing pounds is often a perk, we aren’t focusing on it at all. Instead, we’ll concentrate on enjoying your plate full of colorful and nutritious food. It’s a delicious way to satisfy your hunger and improve your health at the same time!
Within days of starting the plan, a few things will become apparent as your body begins to acclimate. You’ll notice a shift in your energy level after eating. You’ll feel energized and not sluggish like you would feel after eating the same amount of food as your previous diet. Your digestion will improve, leaving you with fewer digestive issues. By the end of the 30 days, you’ll likely have shed a couple of pounds and your blood sugar, cholesterol, and blood pressure should be improved.
Remember, you can make a sustainable lifestyle change using this 30-day plan. I’m providing an easy-to-follow blueprint to a happier and healthier you that will be the foundation upon which you build a lifetime of health and vitality.
How It Works
The plan is divided into four chapters (one per week) that include menus, shopping lists, and associated recipes—all tailored for simplicity and success. A few things to keep in mind about the plan:
Shopping lists: Each week of the meal plan will feature a comprehensive list of “Ingredients You’ll Need” to make all the recipes and a handy “Staples to Check For” section full of ingredients you might already have in your cabinets.
Prep this: This section lets you know when a recipe needs to be started the night before, like Peaches and Cream Overnight Oats. If a recipe calls for another recipe in the ingredients list, it’ll give you the option to prepare them along with the main ones on the menu (but for any “double-recipe” recipes, there is always a store-bought alternative given, just in case).
Serving sizes: The recipes were developed with a serving size of two people in mind, with each recipe yielding two to four servings. For a larger family or bigger yield, simply double or triple the recipe. Or for a smaller yield, scale the recipe in half.
Leftovers: The four-serving recipes are designed to give you leftovers that can be eaten as is or used as part of another dish. Leftovers are a lifesaver when you’re meal planning. You can cook once and eat twice!
Snacks: You’ll notice that snacks are not included in the meal plan, but some plant-based ideas for keeping the “hangries” at bay are a handful of nuts and berries, plant-based yogurt and granola, smoothies, or vegetable sticks and hummus. All these ingredients are used in the recipes, so they’ll be on hand when you need them, or you can pick up some extra fruits like apples, oranges, and bananas.
Tips for Success
Here are a few tips and tricks that will be intrinsic to your success in transitioning to a plant-based diet and staying on track.
Bowls are your new best friend. A big bowl of ingredients brimming with different textures, colors, and flavors is often a brilliant default meal. You can take leftovers from several different meals and pil
e them on top of some greens for the ultimate in noshing satisfaction. They prevent food waste, you ingest a variety of nutrients, and they’re delicious!
Jump on the meal-prep bandwagon. Meal prep is another tool you’ll need in your corner. Choose one or two days a week to batch cook a couple of recipes or prep ingredients so you’ll have easy meals at your fingertips. Store meals in individual portions to bring to work or heat up for a quick dinner. Not only is it convenient, but it is also genius for portion control.
Keep it colorful. The first bite of food is taken with the eyes. I believe that if food looks pretty, it tastes better. Plus, the more colors you can add to your meals, the more nutrients you’ll get. Each color of the rainbow is associated with being higher in different vitamins. For example, green foods are high in potassium and red foods are loaded with vitamin C. Bulk up your nutrient intake with the beautiful hues of nature!
Savor new flavors. Remember that it will take your taste buds time to adjust to eating plant-based foods after years of being bombarded with salt and sugar. At first things might taste bland, but with a little time, your preferences will change. You’ll notice and appreciate and enjoy subtler flavors you might not have noticed before.
YOUR SPICE ARSENAL
Previously, your spice drawer was probably sparse or full of spices that were seldom used. Now it will be filled with spices that you will know intimately and use consistently. The meal plan uses the following spices across all four weeks. These will be listed in the “Staples to Check For” box in the weekly ingredients section.