“It is health that is real wealth and not pieces of gold and silver.” –Mahatma Gandhi
Following a whole-foods, plant-based diet (WFPB) offers many rewards. Some of the benefits of a WFPB diet include reduced risk of the following:
obesity
type 2 diabetes
heart disease
hypertension
When making the switch to a whole-foods, plant-based diet (WFPB), people often wonder how to get enough protein. This is a reasonable question based on the assumption that meat is the best source of protein. However, many plant-based foods are also packed with this needed macronutrient.
The Recommended Dietary Allowance (RDA) is 0.8 grams (g) of protein per kilogram (kg) of body weight. To calculate the number of grams of protein you require each day, multiply your body weight in pounds by 0.36. Here’s an example: someone who weighs 150 pounds would need 54 grams of protein each day: 150 x 0.36 = 54.
Question two, ‘If I’m limiting meat intake, where do I get protein?’
I’ll break it down with some examples:
1/2 cup of lentils = 9 g protein
1/2 cup of chickpeas = 7 g protein
3 tablespoons of hemp seeds = 10 g protein
3 ounces of tofu = 8 g protein
3 ounces of tempeh= 13 g protein
1/4 cup of walnuts = 6 g protein
1 cup of quinoa = 8 g protein
1 cup of black beans = 10 g protein
So, yes, you can get plenty of protein without animal products!
Now I want to provide you with a shopping list to make eating a more plant based diet simple!
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” – Ayurvedic Proverb
The standard American diet is centered around animal foods such as eggs, dairy, and meat, as well as processed pre-packaged ‘foods.’ When making the switch to a plant-based diet, your meals will instead center around—you guessed it—plant-based foods.
If you do choose to consume animal foods, they should not be the main focal point of your meal but instead, as a complement to your plant-based meal.
Here are the items you’ll want to stock your pantry and refrigerator with:
In-season fruits
In-season vegetables
Green leafy vegetables: kale, spinach, etc.
Starchy vegetables: sweet potatoes, butternut squash, etc.
Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
Healthy fats: avocados, olive oil, coconut oil, unsweetened coconut, etc.
Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
Seeds, nuts, and nut butters
Unsweetened plant-based milk (almond and hemp milk are great options!)
Spices, herbs, and seasonings
Condiments: nutritional yeast, low-sodium soy sauce or coconut aminos, vinegar, lemon juice, liquid smoke, etc.
Beverages: coffee, tea, unsweetened sparkling or still water, etc.
If you do plan to keep animal products in your diet occasionally, be sure to look for local farms that provide:
Pasture-raised, free-range poultry, beef, and pork
Wild-caught, sustainable seafood
Organic eggs and dairy products from pasture-raised animals
The key to eating healthy is variety. Aim for at least 5 servings of veggies per day and 2-3 servings of fruit. Incorporate different grains, beans, and legumes into every meal for a well-balanced diet.
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