
The Modern Plant-
Based Diet


Disclaimer:
This eBook was written by (your name). 
I am not a doctor or mental health 
professional and cannot be held liable 
for the information written here. 
This book is meant to provide 
information about switching to a plant-
based diet. For medical assistance, 
please seek help from a medical or 
mental health professional.



Table of Contents

Chapter One: Understanding the Modern Plant-Based Diet 	 5 

Chapter Two: Health Benefits of Plant-Based Lifestyles 	 8 
                                                                                                                                             
Chapter Three: Should You Go Completely Meatless?	11 

Chapter Four: The Importance of Slow, Gradual Steps 	14 

Chapter Five: Balancing Your Nutrition with a Plant-Based Diet	17 

Chapter Six: Is it Meant for Weight Loss?	 20 

Chapter Seven: T All Plant-Based Diets Start with Whole Foods	 23 

Chapter Eight: Common Pitfalls and How to Avoid Them	26 

Chapter Nine: Signs the Plant-Based Diet Isn’t for You	28 

Chapter Ten: Moving Forward with Your Plant-Based Life	30

   


 






Introduction

In a society where crash diets are the trendy thing to do, it is hard to look past weight 
loss in order to find a way of eating that is meant for your health. But that is exactly what 
a plant-based diet provides you.

When you go plant-based, you rely on mostly foods that come from plants, like fruits, 
vegetables, whole grains, nuts and seeds, beans, and legumes. You can still have 
some other foods like dairy or eggs on occasion, but the emphasis is on those whole, 
clean, plant-based foods.

Plant-based diets are quickly becoming more popular as people discover that it not only 
improves your own health, but it can actually improve the environment as well. It helps 
to reduce animal consumption, encourages you to eat your veggies, and even helps 
local farming communities when you shop farmer’s markets and use CSAs. 

No matter which way you look at it, going plant-based can be a great thing for you and 
your local community. 

In this book, you will learn about the modern plant-based diet, including what it is, what 
you will eat, whether it can be used for weight loss, the differences between plant-based 
and vegan, and so much more.

Keep reading if you are interested in learning about starting a plant-based journey.



















The modern plant-based diet is often confused with a vegan diet, even sometimes a raw 
vegan diet, but this is just a very common misconception.

What a plant-based today actually is is a diet where you focus more on eating whole, 
clean foods from plants, but you may also have a limited amount of animal products like 
eggs, dairy, meat, fish, or poultry. 

However, the majority of your food is going to come from plants. Here are some things 
to understand about the modern plant-based diet and the types of foods you will eat.


What it Means to Go Plant-Based

A plant-based diet is one where you are going to gradually reduce animal consumption, 
and start incorporating more plant foods into your diet. There are many reasons for 
choosing this type of diet change, from improving your health, to wanting to have a 
positive impact on the environment.







Key Components of a Plant-Based Diet


1. You will eat mostly foods that come from plants. The majority of your diet will be 
made up of fruits, vegetables, nuts and seeds, whole grains, beans and legumes, and 
other foods that come from plants and natural sources.

2. You will reduce your animal consumption. As you start incorporating more plant-
based foods into your meals, you will also start to reduce foods that come from animals, 
including meat, seafood, poultry, dairy, eggs, and even honey.

3. There is still some flexibility. Remember that it isn’t a vegetarian or vegan diet, but 
more of a flexitarian diet. This means there is still some flexibility to have eggs, dairy, 
meat, or poultry when you want, but your diet will no longer have these foods every 
meal, or even every day.


Is it a Vegan Diet?

The plant-based diet is not the same thing as a fully vegan diet, though you may have 
plenty of vegan days. A lot of people who choose this lifestyle eventually have mostly 
vegan days or even weeks, but unlike vegans, you can still have the occasional eggs, 
dairy, or meat. 

How often you do this is completely up to you. Some people will live by the 80/20 rule 
where 80% of their food is plant-based, and 20% is not. Others just have animal 
products when it is a special occasion, they have a specific craving, or being served a 
meal that might contain ingredients they aren’t totally aware of.


Typical Food Options

Here is a look at the types of foods you will likely eat on your plant-based diet:


Fruits and Vegetables

Many people like to start with their produce, adding a lot more fruits and vegetables. It is 
good to start with the ones you already enjoy, and just add more of those to your 
various meals. You can do this by replacing your burger with a veggie burger, have a 
side salad with every meal, or adding fruit with your morning or afternoon snack.

Over time, you will add even more fruits and veggies, hopefully with either fresh or 
frozen. You want to avoid produce that has been processed, contains additives or 
artificial ingredients, or is canned whenever possible.


Whole Grains

Next is your whole grains, such as brown rice, other forms of rice if you prefer, bulgur, 
millet, quinoa, and similar grains. These are really easy to add to your meals, whether 
you make a Buddha bowl with lots of different grains, nuts, beans, and veggies, or you 
use brown rice or quinoa as your carb when preparing a delicious dinner. 


Nuts and Seeds

The plant-based diet is not just about the veggies! Remember there are lots of nuts and 
seeds that contain important nutrients, boost your protein, and have the healthy fats you 
need. This might include:

Almonds, almond butter, almond milk
Walnuts
Cashews, cashew butter, cashew milk
Chia seeds
Flax seeds
Hemp seeds
Sunflower seeds


Beans and Legumes

You will also have beans and legumes, like black beans, pinto beans, chickpeas 
(hummus!), peanuts, and other legumes. Also don’t forget about your tofu and tempeh, 
both of which contain a lot of healthy protein.


Making the Switch

As you will see in the following chapters, going plant-based does not mean drastic 
changes have to occur all at once. We really want to encourage you to take your time in 
order to make this a long-term, sustainable way of eating.













So, why go plant-based? Because of all the benefits! Not only does it have some 
amazing environmental benefits when you begin reducing your animal consumption and 
shop from local farmers, but you get an excellent amount of health benefits as well.


It Encourages Whole, Clean Foods

Simply put, going on a plant-based diet is going to encourage you to eat much healthier 
in general. Not only do you reduce meat and dairy consumption, but you will eat a lot 
more unprocessed, whole foods. It’s hard not to see the health benefits in this alone. 
While it is okay to eat processed foods in limited amounts, when the majority of your 
food is packaged or frozen, you are getting any number of preservatives and artificial 
ingredients in your body.


You Will Feel Better

Many people have also mentioned how much better they feel when they go plant-based. 
When you have more whole, clean foods from plants, you start getting more energy, 
you feel lighter, and suddenly your digestion is more regular. With plant-based diets, 
you have more fiber which can keep your digestion system running smoothly, plus in 
general you feel better with more real food.


You May Lose Weight

While it is not meant as a weight loss diet, it is not uncommon for people to start losing 
weight more easily. When you begin to reduce your red meat and fish, dairy, and 
cheese, you naturally consume less calories in general. You may also find that with 
more veggies and other plant-based foods, you stay fuller for longer, reducing 
unnecessary snacking and keeping you from overeating during each meal.


It Boosts Vitamins and Nutrients

Just think of all the nutrients you will get by eating more fruits and veggies, whole 
grains, and all the other plant-based foods. While foods that come from animals also 
contain a lot of nutrients, plant-based options tend to be more nutrient-dense, without 
the additives, hormones, and preservatives. You will get more than your 5 
recommended servings a day, and it is easy to get enough iron and protein even if you 
decide to go completely meatless.


Lower Cholesterol and Blood Pressure

If you have a problem with your blood pressure or cholesterol, going plant-based can be 
really beneficial for you. What you will notice is that a lot of the foods recommended for 
these types of health issues end up being plant-based. Your doctor will likely ask you to 
incorporate more fruits and veggies, whole grains, and healthy fats into your diet, 
reducing red meat, cheese, and dairy. It’s really easy to do just by switching to a plant-
based diet now. 


You Learn What a Balanced Meal Looks Like

You will also learn more about how to balance your meals, since you pay more attention 
to what you are eating to fuel your body. No matter what diet people are following, 
balance is essential. It is important that you get most, if not all, of your nutrients from 
food, and this is hard to do when you don’t eat well balanced meals.


What Does a Balanced Meal Look Like?

This might look a little different for everyone, but at the very least, try to have a protein, 
a carb, and healthy fat with each meal. This ensures you are getting all the vitamins and 
minerals you need. Some people replace the carbs with vegetables, while others try to 
have more fiber or whole grains in their meals, as opposed to the traditional balance. 



Examples of Balanced Meals:

With a plant-based diet, some balanced meals might look like:

Buddha bowls – A buddha bowl is a vegetarian bowl that typically uses multiple food 
items of smaller quantities or portions. Think about a Chipotle burrito bowl, but with all 
vegetarian options. Many buddha bowls contain all the nutrients you need, like 
chickpeas, brown rice or quinoa, avocado or olive oil for your healthy fats, nuts and 
seeds, and your choice of veggies. You can even add tofu for some extra protein.

Avocado toast – If you are still eating eggs as part of your plant-based diet, consider 
avocado toast with eggs. The toast becomes your carb, the eggs your protein, and the 
avocado your healthy fat.

Meatless burger – Another option is to make a meatless burger of your choice, 
whether it is a Beyond burger, black bean burger, or veggie burger. The burger itself 
often includes the protein you need, then you can use the bun as your carb, and 
veggies on the burger for fiber, with any choice of healthy fats. On the side, enjoy a side 
salad or sweet potato fries, which can also become another carb and healthy veggie.

Salad – What could be easier than a salad? It is very easy to get all the nutrients you 
need with something as simple and delicious as a salad. Tons of veggies, your choice 
of plant-based protein, dressing or olive oil for your healthy fats, and toppings as your 
carbs.


Remember that your plant-based diet is going to improve your health one small step at 
a time. This is a growing theme you will be reminded of over and over again.






















As you get further along in your plant-based journey, you might come to a point where 
you are deciding whether or not to go completely vegan, or just meatless. Flexitarians 
are often in this mix, as while they allow some animal products and don’t go completely 
vegan, most of their food does tend to be along the lines of a vegetarian or vegan.

Here are some things to consider if you are trying to decide whether or not to remove all 
meat (including poultry and fish) from your diet.


Plant-Based VS Vegan

Let’s start with the main differences between being plant-based and being vegan. A 
plant-based diet reduces animal consumption, but still allows it in small quantities, while 
a vegan diet is strictly animal-free, 100 percent of the time.

If you know you want to stop all animal products consumption, not just eating meat and 
fish, but also anything an animal makes, like milk or honey, then the vegan lifestyle is 
for you.

On the other hand, if you just want the health and environmental benefits of reducing 
your meat and dairy, then the plant-based diet might be a better option. 



Tips for Making Your Decision

Here are a few tips to decide whether you should go plant-based or vegan.


1. How often do you eat meat, dairy, honey, or eggs right now? If you like to eat the 
occasional eggs or dairy in your diet, even though you are mostly plant-based, then 
vegan might not be the best fit for you. However, if you find that the majority of your 
meals are already vegan, it could be an easy transition.

2. How comfortable are you with restrictions in your diet? If you decide to make a 
commitment to a completely meatless or vegan diet, then you will be having a lot of 
restrictions. While the benefits might outweigh what you can no longer eat, it is 
important to know yourself and how you personally handle restrictions. With a plant-
based diet, you are reducing meat and dairy, but you can still have it on occasion.

3. Do you have a history with eating disorders or disordered eating? This is a 
really important question to ask yourself, because a vegan diet is much more restrictive. 
It is not recommended for people with disordered eating behaviors, since the restrictions 
are so intense, you might experience a lot of emotional turmoil as a result. If you have 
an eating disorder or history with disordered eating, please seek professional help for 
recovery.























How and When to Reduce Animal Consumption

If you want to go plant-based, but not necessary be completely vegan, it is up to you to 
decide how you will reduce your animal consumption. Here are a few ideas:


Start with one type of meat. Maybe you want to reduce your meat, poultry, and fish 
consumption slowly. For example, maybe this week, you just stop eating red meat, so 
no more beef or pork, but still allow yourself to eat chicken or turkey.

Stop making eggs for breakfast. This is a super easy way to work on eating more 
plant-based foods. Just stop making breakfast with eggs, and instead have the 
numerous other options, like avocado toast, cereal, oatmeal, or smoothies.

Switch to dairy-free milk. Not ready to give up meat and eggs? Just start with your 
milk. Stop buying cow’s milk, and try out other dairy-free alternatives, like almond milk, 
soy milk, oat milk, or cashew milk. You might find that you don’t even miss regular milk. 
Hint: if you want it to taste as close to cow’s milk as possible, get the sweetened, vanilla 
flavor of almond milk.

Enjoy more meals without cheese. Another easy way to transition to more plant-
based foods is to stop adding cheese. For example, if you are making tacos, skip the 
chees and sour cream, and instead use guacamole as a topping.

Find veggie alternatives you love. Look for veggie alternatives of your favorite foods, 
whether that means a veggie burger, veggie chili, or sweet potato tacos.


The Verdict on Going Meatless

It is very possible to be plant-based and eat a mostly meatless diet, but still have dairy 
and eggs on occasion, which keeps you from going full vegan. In the end, the decision 
is up to you, but don’t feel like to go plant-based means the same thing as vegan; but it 
is actually quite different.














Switching from a traditional diet to one that is more plant-based is not a simple 
transition. The best recommendation we can give you is to go slow, just one small step 
at a time. This is important to keep you from feeling like you are too restricted, maintain 
a healthy balance of nutrients, and have good mental health as well.


Plant-Based is Not All-or-Nothing

If you have this mentality that you need to eat only plant-based, whole, clean, 
unprocessed foods or not do it at all, then you are coming at it with the wrong attitude. 
Plant-based is not an all or nothing diet; it has a lot of flexibility and can work with many 
different lifestyles. 


What is an All-or-Nothing Mentality?

Someone with an all-or-nothing mentality sees in black and white. You tend to think you 
are eating right or wrong, and there is nothing in between. The problem is that nothing is 
black and white. Life is all about balance, moderation, and being flexible when things 
might change.

The beauty of a plant-based diet is that while you eat a lot of vegetarian and vegan 
meals and lots more plants, there is nothing that says you can’t eat those eggs or eat 
that burger or put that creamer in your coffee. 

This mentality is also going to keep you from starting slow and gradual, and making 
small steps that help build a habit.


Don’t Get Caught in the Diet-Binge Cycle

Meaning, don’t treat it as a super restrictive way of eating, where you suffer emotionally 
and physically as a result. The problem with calling this a “diet” is that people confuse it 
with a diet meant to lose weight, or one where there are severe restrictions.

Think of plant-based more as a lifestyle change. Don’t think about it as removing animal 
products, but adding in more plant-based ones. Your focus should be on ADDING fruits 
and vegetables, nuts, beans, legumes, and whole grains to your diet. When you do that 
and make that your main focus, the rest happens naturally.


There Is No “Right” Way to Be Plant-Based

It is impossible to be perfect at your plant-based diet, since there is really no right or 
wrong way to do it. Just think about making the switch for your health, and the rest will 
fall into place naturally. The reason we like to talk about going slow, especially in the 
beginning, is because of how flexible of a diet and lifestyle change this is. 

Just like getting rid of the black and white thinking, there is no way to be perfect at plant-
based. You just want to do your best, fuel your body, and listen to your body’s signals.


What Foods Do You Already Love?

A really easy way to take slow steps when transitioning to a plant-based diet is to find 
plant-based foods you already love and that you eat on a regular basis. This is probably 
the simplest way of making a super slow transition.

Start by getting out a piece of paper and writing down every single plant-based food you 
love. This might be your favorite veggies and fruits, meals like buddha bowls or veggie 
burgers, your favorite carbs and whole grains, healthy fats like oils and avocados, 
vegetarian meals you have always been a big fan of, and different areas where you 
tend to reduce your diary, chees, egg, or meat consumption, like if you love salad but 
don’t enjoy cheese on it, or you always choose vegetarian chili over one with beef.

The reason this is effective is because it lets you start from a place with no restrictions. 
You are able to see all the amazing foods you already love that you will be able to keep 
eating and enjoying. It gives you a good baseline and an excellent place to start.



Changing One Small Thing at a Time

Need to start even slower? Choose one thing you want to change that will get you 
closer to a plant-based diet.

Pick any one food that comes from an animal that you will get rid of, or at least reduce. 
If you eat cereal for breakfast every morning, switch to almond milk. If you love soup, try 
a vegetarian version and not one that is cream-based. If you are a big fan of tacos, give 
black bean, sweet potato, or other veggie tacos a try.

Examples of Small Changes:

Reducing one type of animal product at a time. 
Having one vegan meal a day.
Having one meatless day a week.
Choosing 2-3 food items to switch out for plant-based versions each week.

































One of the most important things to remember about a plant-based diet is that you need 
to focus on getting good nutrition. When you cut back on meat, eggs, and dairy, you are 
losing some key nutrients you used to get from these foods. That doesn’t mean you 
can’t get them from plant-based options – you definitely can! But it does require a little 
extra planning to ensure your diet is healthy and balanced.


Why You Should Focus on Nutrition

There are a few reasons focusing on balance and nutrition is so important with a plant-
based diet. 


Getting All Nutrients from Your Food

In general, it is better to get nutrients, vitamins, and minerals from whole food sources, 
as opposed to supplements and pills. However, when you make a drastic change in 
your diet, this can be harder to do. This is why balancing your plant and focusing on 
nutrition as you switch to a plant-based diet is so important.





Staying Full and Satisfied

Making sure you focus on what nutrients you are getting throughout the day can also 
help you stay full and satisfied. It lets you live your life without focusing too much on 
what and how much you are eating, but without overeating and excessive snacking.


Not Experiencing Fatigue

Fatigue is a common complaint among people who transition to more of a vegetarian or 
vegan diet. This is often just from a difference in vitamins and minerals, protein, fiber, 
and other nutrients that you probably didn’t think much of before.


Veggies with Every Meal

Another super easy way to have more nutrient-dense meals when you are on a plant-
based diet is to add veggies to all your meals and snacks. This allows you to have more 
balance in your meals without thinking too much about it. 

Are you having a burger or sandwich? Add some tomato, lettuce, and onions to it. 
Making a pasta dinner? Add veggies to your sauce, and a side salad to round out your 
meal.


Nutrients You May Be Lacking

When you have less dairy, cheese, chicken, fish, and meat, there are some nutrients 
you won’t get as much. Here are some that you want to focus on in order to have a 
balanced diet:

Protein – If you were on a traditional diet, you probably got most of your protein from 
meat, fish, poultry, eggs, and cheese. Now that you are switching to a more plant-based 
diet, you will need to look for plant-based options for getting these nutrients. This might 
include more beans and legumes, chickpeas, nuts and seeds, and yes – sometimes 
some vegan protein powder.

Iron – Iron is another nutrient that many people are lacking, especially if you stop eating 
red meat. However, you can also get iron from plant-based sources, including 
chickpeas, beans, lentils, cashews, and tofu.

B12 - B-12 is a little more difficult to get when you are on a plant-based diet. Look for 
foods that are fortified, such as certain types of cereal, plant-based milk, and soy milk. 

Omega-3s – Lastly are your omega-3s, which you might have gotten from coldwater 
fish. However, you can still get this nutrient from walnuts, flax seeds, and chia seeds.


What Makes You Feel Good?

At the end of the day, it all comes down to how you feel. This really is all nutrition 
science is trying to teach you; what balance of nutrients and types of foods make you 
feel good, and which ones make you feel bad. Get rid of any perceived notion you have 
about “good” or “bad” foods because of the types of foods they are, but how they make 
you feel. 

Did it give you more or less energy?
Did it boost your mood or cause anxiety?
Are you happy and satisfied, or stuffed with an upset stomach?
Do you get bloated or constipated, or does it help make you regular?

These and many more things are important to consider when it comes to nutrition and 
its importance.
































The term “diet” can be a little confusing when you are looking into a plant-based diet, 
but it is not actually something meant to help you lose weight, gain muscle, or maintain 
your physique. While many people do incorporate more plant-based foods into their 
weight loss diet, just going plant-based doesn’t automatically mean you should or will 
lose unwanted pounds.

Here are some important things to keep in mind when considering plant-based and 
losing weight.


Plant-Based is Not a Typical “Diet”

The first thing to keep in mind is that just because the term diet is used, doesn’t mean it 
is meant for weight loss. This has become the word people associate with “diet to lose 
weight”, but a diet is nothing more than the way you eat. 

At its core, the point of a plant-based diet is to teach you how to nourish your body with 
more whole, plant-based foods, and gradually reduce your meat, chicken, fish, dairy, 
and eggs from your diet. It is not meant to have heavy restrictions or to tell you that you 
are going to lose weight with this diet. 




Can You Lose Weight?

The short answer is yes, you can lose weight while on a plant-based diet. However, it is 
not as simple as just removing animal products from your diet, and automatically 
burning fat. You still need to come at from the angle of calories in versus calories out. If 
you want to lose weight, you need to understand how much you are eating and make 
sure you are burning more calories through daily activities and exercise than what you 
are eating.

If you are brand new to this concept, consider using an app that lets you track your 
food, like MyFitnessPal or LoseIt. These apps let you look up your foods, which you can 
enter and see how much you are eating. Weighing and measuring is important to get an 
idea of proper portions, but before too long, you might get so used to it, you don’t need 
to log every single thing religiously.

It is also a good idea to add in exercise, as this helps burn fat and lets you stay in a 
calorie deficit. 


What About Sugar and Carbs?

A common question people ask in terms of plant-based lifestyles and losing weight is 
about the macros that change when you eat more plant-based foods, particularly with 
the sugar and carbs. 

The crucial thing to remember here is that it depends how carbs and sugar make you 
feel. If you feel fine after eating natural sugars found in fruits and other plant-based 
foods, and carbs don’t make you bloat or cause inflammation, what’s the harm?

For weight loss and nothing else, the calories are really the most important thing you 
need to remember.















Tips for Managing Your Weight While Being Plant-Based

If you want to be both plant-based and lose some weight, here are some tips to help 
you get there.

Track what you eat and how much you exercise. To maintain a calorie deficit, track 
everything you eat and how many calories you burn on a daily basis.

Load up your plate with veggies. It can help a lot to have at least ½ your plate for 
lunch and dinner to be made up of veggies. This can be roasted veggies, a salad, or a 
big buddha bowl with lots of whole grains an veggies on the bottom. They are low in fat 
and calories, provide tons of fiber, and help to keep you fuller longer.

Be conscious of your snacking. Snacking between meals won’t cause you to gain 
weight unless you go way over your calorie deficit. However, it can keep you from losing 
weight if you aren’t careful. Opt for healthy, low calorie snacks like veggies with 
hummus, fruit, and granola bars.
































Let’s talk a little more about what you are going to eat on your plant-based diet. An 
important consideration is in the quality of your food when you make the switch. While 
we still encourage a slow, steady transition to plant-based, there is a big emphasis on 
eating whole foods, and starting to reduce processed and packaged food from your diet.


What are Whole Foods?

To put simply, whole foods are foods that are unprocessed and in their natural form, 
often coming from plants or other natural sources. Think about foods that don’t have to 
go through any intense processing before you get them from the grocery store. 













Benefits of Whole Foods

Why do you need to incorporate more whole foods into your plant-based diet? Because 
of how beneficial they are for you! This is not to say all processing is bad for you, but for 
the most part, try to eat more real food when you make this transition. When you do 
that, you get these amazing benefits:

Less Additives and Preservatives. When foods go through processing to be frozen or 
packaged, they contain a lot of unnecessary ingredients. Preservatives and fillers are 
added to keep them fresher for longer, or to freeze them so you can microwave them 
later. These are unnecessary, as you could get many of these foods in their whole, 
unprocessed farm without all the additives. 

Control Over What is in Your Food. You will also know exactly what is in your food 
when you choose the whole food option. There isn’t extra salt and oil in your nut butters, 
sugar in your canned fruits and vegetables, and who knows what in your packaged 
foods. You are able to put together recipes knowing you are starting with the freshest, 
cleanest ingredients possible.

Less Harmful Side Effects. While this is not true for everyone, many people 
experience uncomfortable side effects from foods that are processed. This might mean 
an upset stomach, digestive issues, stomach cramps, heartburn, headaches, low 
energy, bloating, and many other problems.


Isn’t it More Expensive?

This is a common, yet valid concern. However, if you compare the amount of food you 
get when buying good in bulk or in its whole form, as opposed to whatever processing is 
involved, you actually get more bang for your buck. Instead of paying $1 for a box of 
microwavable rice, you are paying a few dollars for a bag of rice that needs to be 
washed and cooked. However, you are getting way more rice overall when you buy it in 
its whole form, so you save a lot more money this way.


Examples of Whole Foods

For an idea of what are considered whole foods, here are some examples:
Fruits and vegetables – fresh or frozen, without added ingredients. 
Beans and legumes – preferably in whole, bulk form.
Whole grains – rice, quinoa, bulgur, millet, oats. 
Herbs and spices – also in its fresh or frozen form.




How to Start Incorporating Whole Foods

If you want to follow a plant-based diet but aren’t sure how to incorporate more whole 
foods, here are a few super simple ways to do that.

Stop buying canned fruits and vegetables. There is no reason you need to buy your 
produce in a can. Even if you can’t get your hands on fresh produce, you can still get it 
frozen at just about any grocery store.

Shop at local farmer’s markets. This is a really good way to understand where your 
good comes from and encourage you to try new things.

Buy your rice and beans in bulk. Another easy method is to stop buying your rice and 
beans in the can or boxes, and instead get it in bulk. Yes, it will require rinsing and 
sometimes soaking, but it is so worth it.


Are All Processed Foods Off Limits?

Switching to whole foods means MOST of your foods will come in their natural form, but 
of course everyone has a little processed or packaged food in their diet. You want this 
to be a sustainable shift, so it’s okay to allow certain foods that go through some 
processing. Just be smart about it and try to reduce processed foods when you can.


Choosing Health VS Convenience

It is okay to consider both your health and vitality from the plant-based diet, and a little 
convenience. For example, you can make your own almond milk at home, and while it 
isn’t difficult to do, it does require more time than picking up some almond milk from the 
store. Yes, the store version is a little processed, but it might be worth it when you 
consider how much more convenient it is for you.

















It’s time to talk about some of the more common mistakes that might happen with a 
plant-based diet. These don’t happen with everyone, but when you overlook them, can 
be the reason you aren’t able to stick to being more plant-based. If you are serious 
about making this change in the way you eat, try to avoid these common pitfalls.


Turning it Into a Restrictive Diet

It is imperative that you be very careful with how much you restrict, and when. This is 
why we keep reminding you to take it slow and make small changes, instead of just 
removing all animal products on the first day.

If you are turning your plant-based diet into a way to severely cut back on fat and 
calories, lose weight, or add to your toxic earing habits, you are doing it the wrong way. 
Plant-based diets are about eating more whole foods, cooking at home, reducing anima 
consumption, and improving your health. 


Not Eating Enough

Another very common mistake made with the plant-based diet is to not eat enough in 
general. This is easy to do in the beginning since meat, poultry, fish, cheese, and eggs 
tend to be higher in fat and calories than many of the plant-based whole foods you are 
going to eat. 

If you feel low on energy, have epic cravings, or feel overall unwell and lethargic, it 
might be that you are not consuming enough calories. While counting calories is not 
something you don’t need to do if you aren’t trying to lose weight, it might be a good 
idea in the beginning just until you get a good idea of how much you are eating each 
day.


Failing to See the Benefits

If you rushed into the plant-based lifestyle or you don’t remember WHY you wanted to 
do it in the first place, it is going to be very hard to stick to long-term. There isn’t much 
you can stick with if you don’t know why you are doing it. Not just the general benefits, 
but why you specifically are passionate about it and feel that it is a good fit for your 
lifestyle.

Get out a notebook or journal and write down all YOUR reasons for wanting to go plant-
based. Nothing is too trivial here, and they don’t have to be the same reasons your 
friends have. Dig deep and really think about what you brought you to this conclusion, 
how long you have been considering, and why you ultimately decided it was a healthy 
option for you. 

Keep that list close and reference it whenever you need a reminder.


Black and White Thinking

The black and white, all-or-nothing mentality won’t serve you. If you think plant-based is 
an all or nothing diet, then you have it wrong and are going to make it more challenging 
than it needs to be. 

The entire purpose of a plant-based diet is to introduce you to more foods that come 
from plants and natural sources, help the environment, and boost your own health. It is 
not about restricting, not eating enough, or punishing yourself for eating a burger or 
having regular cow’s milk.


Assuming You Have to Be Vegan

Plant-based is more of a flexitarian diet, where you can still have some animal products, 
though the majority of your diet will be with those vegan options. If you Google plant-
based diets, far too many resources tell you it is the same thing as a vegan diet, but this 
is not true. These are not interchangeable terms.






The plant-based diet is not for everyone. No diet or lifestyle is going to be a good fit for 
everyone. You have your own needs, tastes, and preferences when it comes to food, 
what you eat, and how much you eat. It is still good to learn more about different ways 
of eating and try to reduce meat and animal consumption, but that doesn’t mean the 
plant-based diet is for you.

Here are some common signs that the plant-based lifestyle isn’t for you.


You Don’t Feel Your Best

A big sign that the plant-based diet isn’t working for you is when you don’t feel better 
when you eat more plant-based foods, but you feel worse. We do recommend you give 
it a little time, as sometimes your body needs to adjust to severe changes in what you 
eat.

However, if it has been a few months of plant-based eating, you know you’re getting 
enough nutrients and calories, and still just don’t feel well, it might come down to this 
way of eating not being optimal with your individual body.

Before you quit, however, see your doctor. It is very possible that your side effects are 
related to a medical disorder and have nothing to do with your diet.


You Aren’t Enjoying Your Meals

Do you find that you miss meat, poultry, or dairy much more than you are enjoying your 
plant-based foods? While it might come down to what food choices you are making, 
some people just simply don’t enjoy a diet without as much meat as they ate before, 
and that’s okay.

Fully plant-based diets aren’t for everyone. Though keep in mind you can still enjoy 
these foods on occasion, as long as you are also incorporating lots of plant-based 
options as well. However, you might feel more comfortable with a flexitarian lifestyle, 
where you don’t eat much meat or fish, but you still have dairy and eggs on a regular 
basis.


You Have Intense Cravings for Meat or Dairy

It is also a good idea to pay attention to what you are craving when you make the switch 
to plant-based. Not right away, as this is normal to have cravings the first couple weeks. 
However, if it has been a month or longer and you still can’t shake those cravings, it 
may be time to consider whether this is the best diet for you or not.

Cravings are sometimes just leftover emotions from your previous lifestyle or linked to 
emotional eating tendencies, but sometimes they are about what your body is asking 
you for. You don’t want to ignore cravings, as they probably aren’t just going to go 
away.


Your Mood or Energy Levels Have Changed Drastically

As you pay more attention to how you feel on the plant-based diet, also look at your 
energy levels and how your mood and overall mental health has been. 

Have you noticed a big downturn in your emotions? Maybe you are more lethargic and 
less interested in activities, you have increased anxiety, or your mood in general is 
worse. If you find you are more irritable or even angry with other people, or have 
extremely low energy, these might be signs that the restrictive nature of the diet is not a 
good fit for you.












If you have decided to continue with this journey of starting a plant-based diet, that’s 
amazing! Here are a few more things to keep in mind when you move forward with your 
modern plant-based diet.


Slow and Steady Wins the Race

If you are only going to keep one thing in mind it should be this – don’t try to do 
everything at once. While some personalities do good with going cold turkey, the 
majority of people do much better when they change just one thing at a time. This is 
especially true if you are coming from a place where you ate dairy or meat products with 
every meal and snack.

Why do we keep repeating this? Because it is important! And it is something many 
people get wrong. If you have a history of crash diets, you might think that you have to 
go full force, 100 percent plant-based foods from day one. It can often be what keeps 
you from turning this into a lifelong journey. 







Journal Your Experience

It is also a good idea to keep track of your journey and write down your experience with 
the plant-based diet in a journal. When you start something new, it can be hard to 
remember the process and understand the good and bad parts of it. If you find 
something challenging, how do you know which aspect of it are struggling?

We really recommend keeping a journal of your journey. Here are a few tips if you are 
new to journaling:


Use a New Journal for This Only

If you are an avid journaler, you probably have a stack of journals and notebooks you 
can use. We really recommend using a new journal (even one you have, but haven’t 
written in yet) and have this be your dedicated plant-based journal. That way, you know 
your focus every time you open it to write down your thoughts.


Don’t Just Write Your Thoughts – Track Your Food

Not only will you be candid about your experience with plant-based eating and what it 
has been like for you, but this journal can also be used to track what you eat and the 
small changes you are making. Each day, try to write down what you ate, veggie 
alternatives you made, and if you tried anything new. 


Include as Much or as Little as You Feel Comfortable With

Remember there are no rules when it comes to journaling. Feel free to write as much or 
as little as you want. The important thing is to be open and honest, but also feel 
comfortable with the process. This is how you gain the most from it.


Incorporate Exercise into Your Life

Remember whether you are concerned about your weight or you are just trying to 
improve your health, exercise is going to be a key component. Exercise helps to give 
you energy, improves your sleep, puts you in a better mood, and helps to improve your 
cardiovascular health. It is a good idea no matter what diet you choose.


The plant-based diet is a healthy way to balance your food, include more plant foods, 
and reduce animal consumption. Have fun with it!


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