This information has been reviewed and approved by Andrew Freeman, MD (September 2024).
A Beginner’s Guide to a Plant-Based Diet
Changing to a whole-food, plant-based (WFPB) diet can give you more energy, prevent many health issues and help you live a healthier life.
Why a Plant-Based Diet?
- Prevent the #1 and #2 killers (heart disease and many cancers)
- Manage blood sugar
- Control type 2 diabetes
- Lower cholesterol
- Lose weight
- Reduce inflammation
- Feel better
- Improve the environment
One Step at a Time or All-In?
Most people need drastic change in their habits to make it long-lasting. Consider picking a specific day for your switch!
For a slower pace, make one smaller change each day. Eventually you’ll only be eating plants and feeling much better!
Before You Start
- Do your research and ask for help.
- Make a meal plan for the week.
- Stock your kitchen with plant-based options.
- Learn how to prepare your own food.
- Plan a food-prep day each week.
What Are Plant-Based Food Groups?
- Fruits
- Vegetables
- Root vegetables
- Whole grains
- Legumes
- Nuts
- Vegetable proteins
- Anything that comes from a plant!
8 Ways to Get Started
- Go meatless on Mondays.
- Go meatless for the same meal every day.
- Add a fruit or veggie to each meal.
- Add extra veggies to your favorite dish.
- Eliminate animal milks.
- Replace cow’s milk and yogurt with soy, oat or almond milk products.
- Eliminate cheese and other dairy products.
- Skip dairy toppings on tacos and burritos and go for the salsa.
Plant-Based Meal Ideas
- Use plant-based egg substitute for a veggie omelet.
- Try a tofu scramble.
- Make soup with kale or legumes.
- Sandwiches with avocado, sprouts, bell peppers, tomatoes, onions, lettuce, hummus, tofu, tempeh, cabbage, fresh herbs, etc.
- Use bell peppers to hold sandwich contents instead of bread.
- Replace beef with tofu, mushrooms or leafy greens.
- Grill portobello mushrooms instead of meat.
- Make veggie burgers out of legumes.
- Try tofu-based recipes.
As with any major lifestyle change, check with your doctor first.