Today we have a wonderful guest post from Scott Sanders on going meat-free and how to implement a vegetarian diet more seamlessly! I have really been looking forward to posting this for the audience. Enjoy!
Scott Sanders is the creator of Cancer Well, which provides resources and support for anyone who has been affected by any form of cancer. He firmly believes that self-care and spiritual wellness are cornerstones in dealing with the effects of cancer.
Eating a vegetarian diet is one of the best things you can do for your body, but only if it’s done right. By taking into account the fact that you still need protein and carbs for a well-balanced health plan, you can create meals that boost your physical and mental health on a daily basis while keeping your energy levels up. Not only that, cutting meat out of your diet is also good for the environment, so you’ll be doing your part to reduce your carbon footprint.
The key to healthy eating is to plan ahead. It can be difficult for many people to let go of fast food or unhealthy items because they have a busy schedule, but if you’re prepared, you can make wholesome meals that won’t interfere with your lifestyle. Planning out grocery shopping trips and learning how to prep meals ahead of time for the week are both great ways to ensure that you can maintain your commitment to a vegetarian diet, so getting organized is crucial.
Here are a few smart tips on how to get started when you’re a beginner, as well as a few of the benefits of sticking to a vegetarian diet.
Keep Your Gut Healthy
There are many reasons to keep your gut healthy, but the most important one for many people is the fact that a healthy gut benefits everything from your mental health to your immune system. Vegetables directly affect your gut microbiome, such as onions and cabbage (particularly when it’s in sauerkraut form), and you can supplement your diet with items like yogurt and dark chocolate. Almond milk is also a great addition, especially if you’re lactose intolerant. For fans of Greek yogurt, this traditional tzatziki recipe is an excellent and delicious way to boost your gut health. A good balance of prebiotics and probiotics will help you form a well-rounded health plan.
Learn About Meal Prep
Meal prep has become a popular way for busy parents and professionals to eat healthy even when their schedules are a nightmare. It may take getting used to, but preparing food for the week can help you save money and motivate you to eat well rather than relying on whatever is quick and easy. Look online for recipes you know you’ll enjoy — zucchini fritters and a great homestyle lentil soup are some favorites here at StephanieWellbeing — make a meal plan, and plan out your grocery shopping trip to make the process as simple as possible.
Don’t Forget Snacks
It’s easy to forget about making healthy snacks a part of your daily plan, but when you’re eating vegetarian, it’s important to ensure that you’re getting enough protein and essential vitamins, so everything you consume needs to be carefully considered. Rather than eating unhealthy snacks at work, plan for healthier choices that you can leave in your desk or eat on a short break. Trail mix, mixed nuts, dried fruit, and veggies with hummus are great options that will boost your energy during the day.
Cut Back on Waste
One of the few downsides to being a vegetarian is that you have to plan carefully for the week and make sure you don’t deviate; otherwise, all that fresh food will spoil. Of course, you can supplement your diet with hardier foods, such as potatoes, rice, beans, and quinoa, and you can always utilize frozen foods as well. This is where a well-planned grocery trip will come in handy.
Eating a vegetarian diet can truly boost your health, but it’s important to do it right. Making sure your body has enough nutrients is crucial, which is why meal prep is a good idea. Head to the farmer’s market to look for new or different fresh items to prevent boredom, and explore various recipes so you can make the most of your ingredients.
Summary
Overall, these are some quick tips on how to get started with a vegetarian diet — the old adage “Eat the Rainbow” really holds true. Aim to fill your plate up with lots of fresh veggies (greens, tomatoes, peppers), wholesome protein sources (tofu, tempeh, beans, edamame, pasture-raised eggs and Greek yogurt), and nutritious complex carbohydrates (quinoa, brown rice, sweet potatoes, flaxseed) as well as low-inflammatory fats high in omega-3’s and monounsaturated fatty acids (olive oil, nuts like walnuts and almonds, avocados). If you’re looking for resources on eating plant-based, check out “How Not to Die” by Michael Greger MD for a wonderfully instructive book that details scientific studies behind plant-based eating as well as the importance of superfoods (like mushrooms, maca, and matcha, Oh My!).
And lastly, stay tuned for StephanieWellbeing’s upcoming recipe – tofu buddha bowls filled with brown rice and quinoa mix, edamame, steamed broccoli and lacinato kale, air-fried tofu, roasted sweet potatoes, chopped raw veggies (green onion, bell pepper, cucumber, cabbage) with a turmeric miso dressing and diced avocado to top – the perfect blend of all plant-based macro and micronutrients to keep you satisfied and feeling nourished for hours! Mmmm!