Vegan and Vegetarian Meal and Tips For Beginners
Graphic created by Jalin Abston
Starting a vegan or vegetarian diet can be daunting for some. Here are some tips to help:
Take baby steps.
Be gentle with yourself before anything! Acknowledge that a change in diet is a change in lifestyle, so tread carefully and make your transition in spoonfuls. ‘Meatless Mondays’ are a good way to dip your toes into plant-based waters. Try eating mostly plant based 3 days of the week, then 4, and so on, as opposed to just going cold (tofu) turkey and shocking your system with change. Keep an open mind to new fruits and veggies, don’t let it stress you! Focus on what you CAN eat, and simply make it a goal to eat more of that.
2. Plan ahead.
Meal prepping is intimidating, but it is a great tool to establish regularity in your new diet. Sometimes you don’t even have to physically prepare the food. Making a mental note of what you’ll eat in a day, before the day comes can provide the extra protection we all need against cravings and quitting. Additionally, we do not live in a society that necessarily reinforces or encourages plant based living—anticipate this. Unfollow the franchise burger joint and support your local vegan foodie, or an informational blogger that aligns with your new diet goals. Change your feed, to be aligned with what you want to be fed. On a subconscious level, this plays a major part in whether we stay motivated to get through the struggle, or we die trying (again, and again…).
3. Balance is key.
Being plant-based does not make your stomach smaller or change the fact that you need to be satiated after every meal. The best way to beat cravings and avoid binges is to regulate what we’re putting into our systems. Protein keeps you full much longer than carbs. But we also burn protein faster, which means we need both to be present in our diet for optimal health. Instead of trying to hit macro goals all day, minimize that idea and see to it that each meal is balanced in what it has to offer. Ideally, each meal has fat, carbs, greens, and protein—-each is essential for digestion and regular body functions. Balancing each meal is a bite-sized practice of mindfulness that will help you to become aware of how your food makes you feel. Over time you’ll begin to understand how much of each ingredient your body wants, and be able to maintain your plate accordingly!
4. Don’t forget about supplements!
One way to ensure we’re maintaining a healthy diet is by supplementing with vitamins, powders, and potions! A popular argument against a vegan/vegetarian lifestyle is that these diets lack the necessary vitamins and minerals that are commonly found in meat and animal products. In reality, the majority of Americans, regardless of their diet, are deficient in more than one vitamin or mineral overall. This means we can all benefit from the world of these satiating superfoods! At the top of list of ‘what’s missing’ from our diets, are D3 and B12. D3 is BIG because it contributes to absorption of many other vitamins and minerals that build bones and other integral structures throughout the body. Being low on B12 is BAD because it is responsible for metabolism, maintenance, mood, AND motivation. Needless to say, having these two vitamin deficiencies will have you feeling like a small puddle, when really you are a huge ocean. Prioritize your essential vitamins to help support your transition to a healthier lifestyle!
Ready to start eating vegan or vegetarian? Check out these easy and delicious recipes below!
CHICKPEA “POZOLE”
Ingredients:
1 can of chickpeas
10 oz green chilies or green chili enchiladas sauce
1/2 of a bag of mini red potatoes
Salt and pepper (to taste)
Cumin
1 tsp of fresh chopped cilantro (optional)
Flour tortillas
Directions:
Wash and cut potatoes in halves. Microwave for 3 minutes or until the potatoes soften a bit. You can also boil them until the outside begins to soften.
Drain 1 can of chickpeas. Drain only half of the second can of beans.
Pour beans, chilis or enchilada sauce, and chickpeas into a pot over low heat. Bring to a simmer.
Cook until potatoes and beans reach desired firmness.
Warm flour tortillas in the oven, cut into triangle pieces for easier dipping — place pozole mix in bowl, top with cilantro and enjoy!
VEGGIE STIR FRY
Ingredients:
1 cup of brown rice
2 cups of broccoli and carrot veggie stir fry mix
¼ cup of teriyaki sauce (your favorite brand!)
½ tsp of minced ginger
¼ cup of chopped red onion
2 tbsp of honey
1 tsp of avocado oil
1 tsp of minced garlic
1 tbsp of vegan butter
Directions:
Cook rice to al dente and set aside.
Cut broccoli and carrots into desired size, boil over high heat until soft in the middle and firm on the outside.
Heat oil in a pan over medium low heat. Add onion, cook until almost translucent.
Add ginger, butter, and garlic to pan. Let mix melt then add veggies to pan.
Add stir fry sauce, and honey, toss veggies in sauce.
Serve veggies over cooked rice or noodles!
