Beginner’s Guide to a Plant-Based Diet: Easy Transition Tips

want to start a plant-based diet, then you are on the right platform, get some delicious recipes here with fewer ingredients.

What is a plant-based diet?

A plant-based diet as the name says is a diet that comprises edible plants and their derivate. This diet includes not only fruits and vegetables but also nuts, grains, legumes, and seeds. A plant-based diet does not mean a vegetarian diet. You can also eat fish, beef, poultry, and dairy products but your emphasis should be on plants. It is considered to be a nutrient-dense diet packed with fibers, proteins, minerals, fats, and vitamins. It can meet all your nutrient needs. A plant-based diet may reduce your dependence on medications and help you to prevent diseases. The vitamins present in plant-based food help to keep your cells healthy and support your immune system.

Plant-based diet food list

Here is the list of plant-based diet foods;

Vegetables: 

• Spinach
• Broccoli
• Sweet potatoes
• Cauliflower
• Asparagus
• Tomatoes
• Kale
• Carrots
• Peppers
• Onions
• Potatoes
• Cucumber
• Cabbage
• Beets

Fruits:

• Pears
• Peaches
• Apple
• Grapes
• Banana
• Avocado
• Citrus Fruits
• Pineapple
• Berries
• Grape Fruit
• Kiwi fruit

Legumes:

• Peas
• Chickpeas
• Hummus
• Peanuts
• Lentils
• Dry Peas
• Peanut Butter

Whole-Grains:

• Barley
• Millet
• Oats
• Rice
• Farro
• Spelt
• Quinoa
• Kamut
• Amaranth

Nuts and seeds:

• Chia Seeds
• Brazil Nuts
• Almonds and Almond butter
• Flax Seed
• Pine nuts
• Cashews and cashew butter
• Hemp seeds
• Hazelnut
• Walnuts
• Sunflower seeds
• Pistachios
• Brazil nuts

Plant-based meals for beginners

Are you looking to start a plant-based diet? Some meals are here to help you make the easy transition most deliciously:

• Cocoa-chia pudding with Raspberries
• Vegan Creamy Coleslaw
• Quinoa Avocado Salad
• Lentil Curry with Cauliflower rice
• Black Bean-Quinoa Bowl
• Marinated Tofu Salad
• Vegan Bistro
• Black Bean Humus
• Chocomole Pudding
• Pineapple Nice Cream
• Stuffed sweet potato with Humus dressing
• Roasted Vegetable and Black Bean Tacos
• Chocolate Banana Oat Meal
• Summer Grilled Vegetables
• Lentil Vegetable Soup

Plant-based diet recipes

Looking for some delicious recipes? Some quick and easy recipes are here with less ingredients: 

1. Lentil Vegetable Soup

Ingredients

• 2 carrots, finely chopped
• 6 small white potatoes, finely chopped
• 2 small onions, finely chopped
• 1.5 roasted tomatoes
• 1-2 cups finely chopped spinach
• 8 cups vegetable broth and water
• Salt and Pepper as much needed

Directions

1. Combine all the ingredients except spinach in a soup pot and cook for at least two hours on low flame.
2. Add spinach to the pot and cook for 5 minutes.
3. Add salt and pepper for taste.

2. Black Bean Quinoa Bowl

Ingredients

• ¾ cup cooked quinoa
• ¾ canned black beans
• ¼ medium avocado
• 2 tablespoons chopped cilantro
• ¼ cup hummus
• 1 tablespoon lime juice
• 3 tablespoons pico de gallo

Directions

1. Add quinoa and beans to a bowl.
2. Add humus and lime juice in a separate bowl and add some water in it to make it dilute as per need.
3. Pour this over quinoa and beans.
4. Garnish it with avocado, pico de gallo, and cilantro. 

3. Pineapple Nice Cream

Ingredients

• 1 cup chopped mango
• 1/16 ounce frozen pineapple chunks
• 1 tablespoon lime juice

Directions

1. Add these ingredients to a food processor and make a smooth and creamy texture. Serve immediately and enjoy this delicious recipe. 

4. Chocolate Banana Oat Meal

Ingredients

• ½ small banana, sliced
• 1 tablespoon chocolate hazelnut
• ½ cup oats
• Pinch of salt
• 1 cup water
• Pinch of flaky sea salt

Directions

1. Take water in a pan, add some salt, and bring it to a boil.
2. Add oats to it, and cook it on low flame until most of the water is absorbed. Stir occasionally.
3. Turn off the flame and cover it for 2-3 minutes.
4. Top with banana, flaky salt, and chocolate hazelnut spread.

5. Stuffed Sweet Potato with Humus Dressing

Ingredients

• 1 cup canned black beans
• ¼ cup hummus
• 1 sweet potato, scrubbed
• ¾ cup chopped kale
• 2 tablespoons water

Directions

1. Wash the kale drain it and add it in a saucepan.
2. Cook over medium-high heat and stir 1 to 2 times. Add beans in it; add 1 tablespoon of water if needed. Cook it for 2-3 minutes, stirring occasionally.
3. Prick sweet potato with a fork and microwave it for 8-10 minutes, until cooked.
4. Split the sweet potato, and add the kale and bean mixture. Add humus and water in a small bowl and mix it.
5. Pour the hummus mixture over the stuffed sweet potato.

6. Lentil Curry with Cauliflower Rice

Ingredients

• 10-ounce frozen cauliflower rice with peas and carrots
• ¼ cup curry simmer sauce
• 9-ounce packaged cooked lentils

Directions

1. Prepare cauliflower rice according to the directions on the package.
2. Combine lentils and simmer sauce in a pan and cook on medium-low heat, stirring often.
3. Serve the lentils with the cauliflower rice and enjoy the delicious meal.

Benefits of a plant-based diet

There are several benefits of using a plant-based diet. Here are some advantages of using this diet:

• Reduces the medications
• Treat chronic diseases
• Helps in weight loss
• Supports the immune system
• Decrease the risk of cancer
• Reduce the risk of heart disease
• Improved gut health
• Lowers cholesterol risk
• Lowers hypertension problems

Plant-based diet on a budget

Do you think a plant-based diet is expensive? No, it is affordable. Here are some useful tips to start a budget-friendly plant-based diet:

• Prepare your food at home instead of dining out, because you are not only paying for the food in the restaurants. You have to pay for the services, space, and other things.
• Prepare easy recipes with fewer ingredients.
• Use fresh vegetables and fruits instead of canned foods as they are expensive.
• Food prices will vary in price, depending on the season. So buy the seasonal food only.
• Price comparison between stores will help you to get cheap food.
• Give a chance to local and small grocery stores for budget-friendly items.

Omega-3 in plant-based diet

Do you know about Omega-3? Omega-3s are essential fatty acids found in a wide variety of plants. They play an important role in maintaining different functions like skin, heart, eye, kidney, and brain health. The sources of these fatty acids are flaxseeds, walnuts, hemp seeds, chia seeds, and seaweeds. Some leafy green vegetables and beans also contain small amounts of Omega-3.

Deficiency of Omega-3 causes some problems like:

• Joint pain and leg cramps
• Excessive ear wax
• Allergy symptoms
• Fatigue
• Trouble sleeping
• Skin, hair, and nail problems