If you have followed me for awhile, you know I am a strong advocate of turning to a plantbased diet to heal inflammation and deeply nourish the body with wholefoods. Lots of people are doing this temporarily, but more and more, health seekers are making this a permanent lifestyle change rather than just dietary.
The proof of the plantbased trend is in the 25+ million search tags on Instagram and ever growing searches on Google and Pinterest. Countless products are flooding the marketplace in support of the demand for eco and vegan-friendly options to meals, makeup and every day products making the transition easier than it has ever been to adopt this way of life.
Today, I am sharing with you how you can ease into a more plantbased lifestyle in just 7 days. It is seriously way easier than you think and offers so many proven health benefits. Eating primarily plants and no animal products, naturally lowers your body mass index (BMI) compared to those who are omnivore. Research has also shown that people who maintain a plantbased or vegetarian style diet tend to lose weight more successfully, and keep it off long term.
Ready, Set, Kale!
If the thought of crunchy kale at every meal, has been a deterrent for going plantbased, grab a green tea almond latte and keep reading. Eating more greens is essential whether you adopt a plantbased diet or not. We should ALL be getting at least 5-7 servings of veggies per day, but because leafy greens like kale or spinach aren't very dense, it actually takes 2 or more cups of the raw greens to equal the nutritional equivalent of a 1 cup serving of vegetables. This includes sturdier leafy greens such as kale, chard, collards, and bok choy. This is good news for dieters whishing to find a healthier way to lose weight.
When on a primarily plantbased diet plan, you will naturally consume more veggies, nuts, seeds and fruit, making it easier to reach the recommended daily intakes for good health. And I am about to put my money where my mouth is and show you just how easy this really is. So, go grab a pen and paper (or print this off).
Below is my super simple 7 day plantbased meal plan anyone can try. Its fully meat-free, dairy-free and gluten-free. Set a start date and get started this coming week! No excuses, right!
What to Eat, Limit & Avoid
For many who go plantbased, it is initially to detox and heal the gut, but increasingly, people are ending up adopting this way of eating because the body responds so well to a diet made up of primarily plants. Let's see what you will need to eat if you try this dietary lifestyle.
What to Eat and Drink
Load up on fresh, high fibre veggies such as arugula, broccoli, capsicums, celery, collard greens, green beans, kale, snap peas, spinach, Swiss chard, and sweet potatoes.
Choose fruits such as apple, avocado, green bananas, all types of berries, citrus fruits, kiwi, red or green grapes, melons, and stone fruits.
Be choosy with high fibre, wholesome grains such as brown rice, farro, quinoa, and and eliminate or limit breads to ancient sprouted grain bread and whole grain or veggie pasta.
Nuts such as almond, cashew, walnuts that have been activated.
Add nutrient dense seeds such as chia, hemp, or ground flax, sesame, poppy.
Beans and lentils such as black and green beans, cannellini, kidney, lima, mung, navy, plus chickpeas and soybeans.
Coffee if black with no flavourings, sugars or milk is best. Non-dairy milk are ok in small amounts. Sweeten with stevia if you must, or opt for herbal tea instead.
Black tea including all herbal varieties provide warmth and nutrients.
Lemon and infused water made with fresh herbs, fruit pieces and chopped veggies.
Nutritional supports such as superfood powder like Acai, Maca, Turmeric or Spirulina
A wholefood-based multi-vitamin, zinc tablets, iron and vitamin D in liquid form (optional).
A wholefoods diet focused on the above will provide your body with all the nutrients you need for energy, mental alertness, and your optimum health. Yes, you absolutely CAN get enough protein and nutrients without animal products!
Foods & Drink to Limit (or Avoid Altogether)
My top recommended foods to avoid are one that trigger inflammation, dips in blood sugar levels and other unhealthy in the body. These are most often dairy, animal products, gluten and sugar.
All dairy products including milk, butter, yoghurt, cheese including milk solids found in many baked and pre-packaged foods.
All animal meat and related products.
Other animal products such as eggs, dairy, and fish if you wish to follow a strict vegan diet.
Highly processed foods such a white bread, cakes, pastries, chips, pre-packaged snacks, fast food and frozen, prep-made meals.
Sweets such as lollies, milk chocolate, cakes, commercial snack and protein bars.
Sweetened beverages, such as colas, energy drinks, soda, and commercial fruit juice.
Deep fried, greasy foods found at fast food restaurants or in the freezer section.
Sugar (yes it is everywhere!).
Think about how you can switch your diet to follow these general guidelines. What healthy swaps can you make this week? Where can you make better choices that are more wholefood, plantbased food items?
Plantbased is not hard, but it does require some thought into your menu and meal planning. This is especially true if you are totally new to consuming a large amount of fresh fruits and veggies. Going from a poor diet of sugary, overly processed foods can feel like a big undertaking but the rewards far outweigh the effort to make the shift. Promise!
A 7-Day Simple Plant-Based Menu
Ready to kick start your new plantbased lifestyle? Going plantbased basically comes down to making non-animal product choices for all your meals and snacks. Some people choose to use a plantbased diet as a gentle detox to take a break from animal products such as meat, eggs and dairy. Others wish to make it a permanent dietary change and stick with it for life (much like myself). There is no right or wrong, just personal choice.
Here's a sample weekly meal plan for you to try with some of my favourite plantbased recipes.
Plantbased Menu - Day 1
To give this plantbased menu a go, I recommend that you skim through the menu ahead of time to see what you already have on hand and what food items you'll need to buy for the week. You may even want to try this just for 2-3 days and see how you feel afterwards. Either way, having a few plantbased days in your menu per week is a good thing.
DAY 1 MENU
Lemon & Water 15 minutes prior to eating to wake up the digestive system
Pink Lady Apple & 15 Cashews with 500ml Matcha Green Tea
Homemade Hummus & Celery Sticks with 500ml Green Tea
Dessert Vegan Protein Balls
End your day with a warm cuppa of herbal tea 1 hour before bed. To help settle your stomach, try peppermint or licorice. To help induce deep sleep, try a sleepy blend of High Living teas, or chamomile, lavender, or valerian root.
Plantbased Menu - Day 2
How did you go yesterday? If you are following along, keep track of how your mood and energy begins to shift with healthier, wholefoods. It can be lifechanging!
DAY 2 MENU
Lemon & Water 15 minutes prior to eating
Snack Pear & 10 Almonds with 500ml Matcha Green Tea
Snack Cucumber 'Biscuits' with Smoky Roasted Eggplant Dip
Dessert Vegan Fudge (yes totally guiltless!)
End your day of success with a nice warm bath and healing essential oils that induce sleep. Here's my favourite. Enjoy a cup of herbal tea 1 hour before bed. To help settle your stomach, try peppermint or licorice. To help induce deep sleep, try a sleepy blend of High Living teas, or lemon balm, magnolia bark or passionfruit.
Plantbased Menu - Day 3
Start the day with a hearty breakfast to fuel your entire day. These toasties (above) are a wholesome way to nourish with a variety of vitamins, minerals and essential macros.
DAY 3 MENU
Lemon & Water 15 minutes prior to eating
Breakfast Peanut Butter & Raspberry Chia Jam Toast
Snack Pear & 10 Cashews with 500ml Green Tea
Snack Cucumber 'Biscuits' with Creamy Kale Pesto White Bean Dip
Dessert Chocolate Avocado Mousse & Toasted Coconut
Wind down from your day with a herbal tea and activity that is away from the blue light of devices or the tellie. A walk after dinner aids digestion. A self-help book or writing affirmations are also wonderful ways to de stress and unwind before sleep.
Plantbased Menu - Day 4
Going plantbased doesn't mean you have to restrict or avoid all your favourite foods. It just means finding more wholefood ways to prepare and cook your usual meals with vegetarian ingredients instead.
DAY 4 MENU
Lemon & Water 15 minutes prior to eating
Breakfast Pineapple Kale Smoothie
Snack Handful Walnuts & 5 Organic Dates with 500ml Green Tea
Snack Cinnamon Tea with Chochy Hemp Seed Protein Balls
Dessert Vegan Sweet Potato Brownie
If you are a dessert junkie, the good news is you can still enjoy an indulgence. Take brownies for instance, you can make them with wholefood ingredients such as sweet potatoes instead of sugar and flour. This provides more nutrition and dietary fibre than traditional recipes, plus way less sugar but just as much taste. Its all about making those healthy swaps!
Plantbased Menu - Day 5
Have you stuck it out this far? If so, good on you. Pop in the comments and share how it's made you feel. If you only got a few days in, that's ok too. No judgements. This is simply about providing your body with more wholefoods, nothing more. Even a few days and here adn there can make a difference, help boost gut health and kick start lasting weight loss.
DAY 5 MENU
Lemon & Water 15 minutes prior to eating
Snack Green Apple & 10 Almonds with 500ml Green Tea
Snack Peppermint Tea with Vegan Chochy Oat Cookie
One of my personal favourite snacks is a small handful of nuts and berries. Nuts and seeds contain fat, but the healthy kind. Consumed in moderations and small amounts they are a densely nutritious snack item and pair perfectly with low carb fruits such as berries, apples, pears and apricots.
Plantbased Menu - Day 6
As part of your plantbased menu, give herbal teas a go. They provide a heap of healing properties and plant compounds and are a great substitute if you are trying to quit sugary drink such as cola, energy drinks and juices.
DAY 6 MENU
Lemon & Water 15 minutes prior to eating
Breakfast Raw Cacao Almond Bliss Smoothie
Snack Peppermint Tea with Cinnamon Pear Slices
Snack Daily Detox Tea with Seed Mix & Dark Chocolate
Dinner Quick Chickpea Curry
Dessert Vegan Superfood Ice Cream
Don't forget to keep up your water in between meals. As a general rule, aim for at least 2.5 - 3 litres of clean drinking water every day. This helps keep your digestive and elimination systems working well and also helps to naturally reduce your appetite and food cravings.
Plantbased Menu - Day 7
Sometimes when people go plantbased the tendency is to rely heavily on pasta, breads and other starchy carbs for that substance a lack of meat can leave you craving. This is the body naturally detoxing. Let it go through this phase and try to resist replacing everything with the above. When you go plantbased, you can and will want to eat more, and that is ok. The foods you are choosing off this menu are densely nutritious but are way less calories than what you may have been eating.
DAY 7 MENU
Lemon & Water 15 minutes prior to eating
Breakfast Creamy Cauliflower Blueberry Smoothie
Snack Lemon Ginger Tea with Vegan Oat Cookie
Snack Licorice Tea with Blueberries & Walnuts
Dessert Vegan Salted Caramel Pudding
Why not go for a walk after your dinner tonight. You have successfully completed a full week 's worth of meat-free meals and you body should be feeling a little more energised and lighter. Continue the journey by repeating or mixing and matching the above menu for another week or more. See how far you can go.
Water Is A Nutrient, Hydrate!
You might not think of water as a nutrient or a supplement but it truly is. Without out it, the body will shut down and literally die. We need a steady supply every day up between 2-3 litres to function our best.
Drinking water regularly throughout the day can help you fend off potential viruses and colds. It keeps germs moving down into the stomach were they are more likely to be destroyed, and less chance of nasty cold bugs slipping into the lungs were they can take hold. Ward off the common cold and flu by keeping hydrated every day, even in winter.
To help clients stay hydrated and make water more palatable, I suggest adding fruit like blueberries, cucumbers, strawberries, limes or orange slices into your water bottle. When you are done drinking, you enjoy a healthy fruit or vegetable snack.
Infused water is a fabulous healthy way to boost your nutrient intake and hydrate instead of from sugary juices, chemical filled colas and energy drinks. You can also add your favourite herbs or edible oils for a wonderful aroma while you hydrate yourself naturally. Some of my favourites are rosemary, basil, mint, coriander, lemon balm and lavender.
For more plantbased ideas and recipes, go here on the blog, or browse my collection of infused and vitamin waters on my Pinterest.
Healthy + happiness,
Emma Lisa xx
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