Last week, I discussed my shock and horror after seeing the documentary Vegucated. So I decided to make a quick guide to living a more plant-based, greener lifestyle.

Let’s start with resources. The switch to a plant-based diet may seem like a daunting task. Suddenly it seems like ALL you eat are animal parts and you can hardly imagine what else there is to eat! But have no fear, because you are forgetting the bulk of your diet IS already plant-based! Start by skimming Pinterest for recipes. Firstly, there is an absolute UNIMAGINABLE amount of vegan recipes! There is even a Vegan Community page where you can share your own recipes! But the more important thing to notice is you will find many of the ingredients already in your pantry.

There are also all kinds websites with tips for a plant-based lifestyle. The most comprehensive site I discovered was Live Vegan. This site will answer ANY questions you have about going vegan. The website is separated into categories ranging from what to eat to where to eat to how to handle different social situations. PETA also has a Start Up Guide for vegetarians/vegans which covers all the basics on WHY to go vegan and HOW. Whole Foods also has a great section of their website dedicated to vegans giving you a full breakdown of nutrients you need and where to get them.  The Four Pillars of Health also gives an easy four step plan for a plant-based diet.

You really wanted to make sure you do the research to find out what is needed to stay healthy and where to find certain nutrients in plant-based foods. A trip to your doctor also might be a good idea to discuss nutrition. The fastest question is where to get protein from plants? But in fact, plant-based proteins are prevalent. Here are some examples:

We also found this helpful tip for baking without eggs:

THE SWITCH

Besides fruits and vegetables, there are many processed plant-based foods on the market today.  Many can be found at local specialty food stores but you can also find a ton of vegan options at chain super markets. The products range from plant-based cheese to fake “bacon” made from tempeh, to frozen plant-based veggie burgers and almond milk yogurt. There are also a variety of brands so if you don’t happen to like one, try another brand instead!

What to eat: 

I complied a quick list of some examples of plant-based meals!

Breakfast    Smoothies (Ex: Mixed berries, banana, apple, peanut butter and O.J.) ; Cereal with fruit and nut milk ; Toasted whole wheat bread with peanut butter and bananas ; Waffles with peanut butter and strawberry jam ; Almond yogurt with granola ; Pancakes ; Tofu Scramble ; Mushroom and Potato Hash ; Avocado and wheat toast

Lunch :  Grilled ‘cheese’ with vegan sliced cheese, ALT (Avocado, Lettuce and Tomato) ; Black bean soup made with sautéed onions, corn and salsa ; Peanut butter and strawberry jam roll up ; Vegan spring rolls with teriyaki sauce ; Vegetable Stew

Dinner :    Curried lentils with rice  ; Quinoa and lentil burgers made with kale, carrots, and onions with green beans ; Sweet potatoes stuffed with kale and carrots ;  Kidney beans, kale, and onions over quinoa with asparagus ; Veggie lasagna made with broccoli, green pepper, garlic, spinach, kale and a mushroom tomato sauce ; Spaghetti squash with tomato sauce

Go-to snacks: dried fruit, trail mix, gluten free granola bars and of course fresh fruit and veggies! 

 

 

 

 

This is definitely a very direct approach by getting rid of all animal products at once. But if you are concerned about the financial burden of replacing all the food in your kitchen don’t go so extreme. Slowly replacing each product as you run out will make it much easier to transition. There are also all kinds of budget friendly  vegan recipes all over the web!

THE SOCIAL SIDE: 

Interestingly enough, I found, the toughest part of becoming vegan is the social side. Sometimes it is very difficult to explain your lifestyle choices to people. When you are changing for the good of the planet it almost makes you mad when others don’t understand, but this is really the most important part as well. You cannot be angry at others, you can only educate them hope they will understand. Many people feel guilty when you tell them you are vegan and they need to know it is NOT their fault. Everyone can make more eco-friendly food choices and you can help them. Show them the positives of being vegan like all the new recipes you will get to try! Never let someone make you feel bad about being vegan. There are so many arguments that people will push on you but know that you ARE making the right choice. You are taking a stand and making a difference in the world.

Have little ones to feed as well? Here is a great site to help teach kids about being vegan. There are some very amazing ecowarriors out there working with schools and early development programs encouraging children to make smart food choices!

THE ENVIRONMENTAL SIDE: 

While exploring and learning about planet-based diets, I also discovered the environmental impact of the meat industry. It takes a substantial amount of energy to raise and slaughter animals. Forests are cleared for pasture lands, waterways are polluted with manure, and astonishing amounts CO2 are released into the atmosphere from raising, transporting and processing the meat. But the truth is if everyone adapted a plant-based diet, we could actually solve the global warming problem. Really this is what it takes. It takes us ecowarriors going out there and encouraging your friends and family to make the switch. It is SO important that we evolve as a species back to a life connected with nature.

Please feel free to share your own vegan recipes or experiences as well!