Healthy Plant-Based Meal Planning for Beginners 

healthy vegan meal prep

Once you have made the commitment to live a healthy lifestyle, it is time to create a simple and easy meal plan. Planning every meal in advance is the key to creating lasting habits that will lead to a healthier life. Starting meal prep for beginners is the first step towards reaching your goals and setting each day up for success.

Look for Inspiring Plant-Based Recipes

It is important to set some time aside to search for good recipes. The plan should be customized to include favorite foods and fresh ingredients. When searching for the right recipe it is helpful to consider preparation time, cooking time, servings sizes, and the type of kitchen appliances that will be needed to properly prepare and cook the meal.  Plants – Based  Recipes made it so simple and easy to find quick and healthy options.

 

plant-based recipe cookbook

Organize Your Vegan Meal Planning 

Organize each meal is one of the biggest benefits of planning breakfast, lunch, dinner, and snacks in advance. One person might focus on a vegan meal plan and others might enjoy easy plant-based meal prepping. The entire process should be customized to align with specific goals and a healthier diet.

You can even use an app to keep your meal planning organized in one place.

Plan out Quick Healthy Lunch Meals 

Planning out healthy vegan lunches in advance will ensure that the best choices are made during busy days. If a healthy lunch option is available it will make it easier to make better decisions about what to eat. Focus on easy plant-based meal prepping or vegan meal prep ideas for the entire week to help build healthier eating habits and avoid last-minute temptations for junk food.

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Food Journal – Keep Track of Your Progress 

Creating a food journal is an excellent way to stay motivated on a  journey towards a healthier lifestyle. Take some extra time to write notes about favorite recipes and plan out goals for the future. Keeping a food log will make it easier to continue meal prepping in the future because it is an opportunity to look back on what worked best and cross out foods that did not turn out well. Adding a calendar will also help make meal planning more efficient.

food journal to start vegan diet
66-Day Food Planner for Tracking Meals & Calorie Counter, Science-Based Life Coach Notebook

 

A little meal prep goes a long way to simplify the plant-based diet. 

 

Vegan Meal Prep makes sure that you always have healthy, portion-controlled meals and snacks ready-to-go with fool-proof meal preps.

70 recipes that include Tofu-Spinach Scramble, Quinoa and Kale Bowl, Miso Spaghetti Squash, Pesto Pearled Barley, Kale Chips, and more!

vegan meal prep
Vegan Meal Prep Made Easy

 

Let me know if you have any meal plan tricks that worked for you on your healthy journey. I would love to hear your story… Leave your comments below.

Love,

Irina Kirilyuk

What Are The Benefits of Plant-Based Diet?

vegan lifestyle

Choosing to consume a plant-based diet is an ideal choice for your body and your wallet. Even though there is a lot of miss conception of eating plant-based is very expensive. It’s not true at all, please don’t buy into this false information. When eating plant-based, you’ll be eating lower on the food chain, ingesting fewer chemicals and being exposed to fewer antibiotics. In this article, you will find some of the top health benefits of a plant-based lifestyle. 

Healthy Digestion 

Plants are not only a great source of nutrients, but they’ll also provide you with plenty of fiber for healthy digestion. Higher consumption of fiber in your diet will regulate your bowel movements and will help you with proper waste elimination. In addition, a diet high in vegetables and fruits will make it easier to control your weight.

Eliminate Weight Problems

While it’s always possible to overeat and gain weight, it’s much harder to consume too much fat participating in a plant-based lifestyle. If you’re considering starting a plant-based diet, you may actually notice that you will lose weight as you reduce your exposure to animal products. If weight loss is a goal, you may notice a reduction in sleeping challenges such as sleep apnea.

Sleeping Better

Your diet can have a large impact on your ability to rest deeply. If your diet is loaded with heavy food, you may suffer from nighttime problems such as acid reflux or heartburn. If these conditions are making it hard for you to sleep through the night, you may find that starting plant-based diet routines can reduce this hyperacidity.

Apples, in particular, are a great daily choice to reduce an over-acidic stomach. Once you’re getting better quality sleep by changing successfully to a plant-based diet, you may find you experience many exciting side benefits!

Energy Levels Up

energy increase - vegan diet

As previously noted, the plant-based lifestyle may well provide you with regular access to food that is rich both in nutrients and fiber. As you absorb more nutrients and enjoy better rest, the benefits will just keep coming.

Poor health factors such as being overweight, being under-nourished and getting poor quality rest will ultimately show up on your face. Before you worry about makeup or skincare products, consider the benefits of a plant-based lifestyle.

Youthful Skin

If you’re concerned about dull skin or signs of premature aging, starting plant-based diet practices may help you to face the day with a brighter, healthier complexion. All of the benefits of a healthier diet, including sleep quality and better nutrition, can reduce the signs of premature aging. In addition, some people find that a diet heavy in meats can lead to inflammation and redness on their face.

Even better, sleeping better can improve your outlook on life. Once you switch to a plant-based diet or at least turn away from daily meat consumption, you may find that inflammatory skin patches across your nose and cheeks will subside.

Final Thoughts

Sometimes the decision to feel better must be done one bite at the time. One healthy choice after another.  It is possible to break away from a meat-based diet. You can do this slowly by having one day a week meat-free. Once this is established, add another day. For example, if you cut out meat on Tuesday, next remove Saturday and think about Sunday. Your body will thank you!

Your health is in your hands, you are the one who can make the choice to feed and nourish the body with nutrient-rich and clean fuel. I encourage you to start today, make a choice. I know the older I get the more I understand how important my health is. Nobody wants to be sick and tired when they grow old. Age-related issues are not really age-related at all, they can be prevented by making healthy choices every day.

Please share your thoughts with me, I would love to hear your transformation stories!

Love,

Irina Kirilyuk

Plant-based Diet 101: What you should know

plant-based diet 101

 

Every year, millions of Americans die of cancer and heart disease. Most of these deaths are related to diet and lifestyle. It’s now clear that following a plant-based diet and leading a healthy lifestyle can reduce your chances of developing these deadly diseases.

A study at Harvard University showed that people who consume red meat have higher chances of dying younger, and changing just one serving of meat for nuts could reduce that risk by about 19%. But do you really have to avoid all meat products?

What is a plant-based diet? 

A plant-based diet is any diet that focuses mainly on foods obtained from plants. It can include fruit, grains, legumes, nuts, meat substitutes like soy products, and vegetables.

There are various types of plant-based diets, including:

• Vegan: Have no animal products like dairy, eggs or meat products.

• Lacto-vegetarian: Have zero eggs or meat products, but dairy products are included.

• Lacto-ovo-vegetarian: Have no meat, but include dairy and egg products.

Benefits of a plant-based diet 

 

Lowers blood pressure 

Most fruits, grains, legumes, nuts, seeds, and vegetables have high quantities of potassium and vitamin B6. These nutrients are known to reduce blood pressure that leads often leads to anxiety and stress. Meat products, on the other hand, contain little potassium and tend to increase cholesterol and blood pressure.

Reduces cholesterol 

You must control your fat intake to avoid foods with high amounts of cholesterol that can cause heart disease, and a plant-based diet is the best option. For example, an egg contains more cholesterol than poultry, fish and most red meat. So plant foods can actually reduce the chances of heart disease by lowering the amount of cholesterol.

Improves the absorption of blood sugar 

Health experts recommend eating more fiber to combat high blood sugar. Fiber is known to slow down the rate of sugar absorption in the blood, reduces your chances of feeling hungry and balances your cortisol levels. Plant-based diets have more fiber than animal-based products and are, therefore, a better option.

Helps in weight loss 

Eating whole foods, especially plant-based diets increase your chances of reducing weight significantly. This is because weight loss occurs naturally when you eat more fiber, minerals, and vitamins than animal fats and proteins.

How to get started?

Switching to a plant-based diet can be challenging. To help you get started, here are a few tips to follow:

• Eat more vegetables
• Change your perception about meat
• Choose good fats
• Prepare a vegetarian meal at least once per week
• Incorporate all grains in your breakfast
• Eat fruits for dessert
• Try various green vegetables
• Create meals around salads

A plant-based diet is definitely more beneficial. But it is advisable to start slowly if you plan to significantly change your diet. This allows the body to adjust to new foods.

Educating yourself about the benefits of a healthy plant-based diet is very important in order to have success with your new lifestyle.

 

Sources

https://www.cdc.gov/cancer/dcpc/research/articles/cancer_2020.htm

https://www.cardiosmart.org/Heart-Basics/CVD-Stats

https://www.consumerreports.org/diet-plans/plant-based-diet/

https://www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health

 

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Irina Kirilyuk