Plant-Based Starter Guide

In this guide, I provide you with:

  • Introductory posts I’ve written about plant-based eating
  • Ingredients I use and meals I cook most often
  • Educational Resources such as books, documentaries, helpful websites and podcasts

This guide will be updated from time-to-time as I learn about new resources!

Recommended Introductory Posts

The below posts provide introductory information I’ve written about eating plant-based. You can also find these under ‘The Basics’ menu on the homepage.

 Starter Ingredient List & Meal Prep

The Menu Planner is a free resource and allows you to plan out your week of meals, including a shopping list. I’ve included a link to my post for meal-prep tips, with another template option for meal-prepping and planning. Last, you’ll find a plant-based ingredient list to help you think about the many types of foods that are whole, plant-based foods.

  • Menu Planner – plan out your meals in this simple menu where you can also save and print your shopping list for the week!
  • Meal Prepping – meal prep is a huge time-saver! This blog post explains my detailed approach, including a template to prep with other
  • Plant-Based Ingredient List – this ingredient list is based on the way I stock my own kitchen and what I need for most simple, plant-based recipes. Since I eat whole-food, plant-based 95% of the time, you won’t see sources of processed/ fake meats or processed meals on this list. Feel free to modify your own list with what works best for you! I

 

 What I Eat in a Day

Breakfast

  • Oat Bowls, like this one, can be made with oats, buckwheat or quinoa, plant-based milk, fruit, flaxseeds and crushed nuts over the top
  • Chickpea Scrambles are made up of chickpeas, zucchini, potatoes (or other veggies of your choice), onions, garlic and different spices all sauteed in a skillet
  • Banana Oat Pancakes, like this, are our go-to on the weekends

Lunch

  • Veggie Bowl, similar to this,  with different raw or cooked vegetables over kale or spinach and a homemade dressing such as tahini with lemon
  • Leftovers from dinner the night before

Dinner

  • Veggie Curry like this is a nice one-pan meal, and you can make a little rice on the side for an extra filling dinner
  • Stir-Fry’s like this one we make regularly, are the ultimate weeknight and meal-prep dinners

 Recommended Educational Resources

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BOOKS

  • How Not to Die
    Written by Dr. Michael Gregor, this book focuses on the health benefits of eating plant-based. Dr. Gregor’s research and experience has been monumental in the case for eating more plants and this book enhanced our knowledge and motivation immensely. Highly recommend this book, whether you read it or listen to it. We refer back to it on a regular basis!
  • Plant-Based Nutrition, 2E
    Written by Julieanna Hever and Raymond J. Cronise, I love this book for the science-backed information about plant-based nutrients. Especially the disruptive research by Ray Cronise around metabolism and how to view your nutrients.

 

CHEFS/ BLOGGERS

  • Thug Kitchen – A fun and in your face cookbook, these guys know what their doing in the kitchen. The recipes are not difficult, but the flavors are still incredible.
  • Minimalist Baker – Dana makes incredible versions of meals you were used to when you ate meat. Her recipes are mostly on the easier side, but do involve some ingredients you may not have in your cupboard. Either way, every dish is a winner.
  • From My Bowl – Caitlin is just a joy to follow, and her recipes are very simple with common ingredients you have in your pantry.
  • Oh She Glows – This is the first cookbook I owned and that helped me start cooking plant-based. Angela has amazing recipes that are simple and a great base to build from.
  • Vegan Richa – I follow her on Instagram and am constantly inspired by her Indian dishes. They are flavorful and teach me a lot about Indian cooking.

 

DOCUMENTARIES

Health Focused

  • Forks Over Knives – “The feature film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.”
  • Veducated – “Part sociological experiment and part adventure comedy, Vegucated follows three meat- and cheese-loving New Yorkers who agree to adopt a vegan diet for six weeks.”
  • What the Health – “The film exposes the collusion and corruption in government and big business that is costing us trillions of healthcare dollars, and keeping us sick.”

Environmental Focused

  • The True Cost – “This is a story about clothing. It’s about the clothes we wear, the people who make them, and the impact the industry is having on our world.”
  • Cowspiracy – “This shocking yet humorous documentary reveals the absolutely devastating environmental impact large-scale factory farming has on our planet, and offers a path to global sustainability for a growing population.”
  • Food, Inc – “Filmmaker Robert Kenner lifts the veil on our nation’s food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government’s regulatory agencies, USDA and FDA.”
  • Earthlings – WARNING: This is a very difficult movie to watch, as it highlights the exploitation and abuse of animals in the meat industry. However, it is incredibly eye-opening and life-changing, so if you are open to trying it I highly suggest it.

 

PODCASTS

  • Rich Roll
    A former lawyer turned vegan and world-class athlete, Rich has done amazing work for the plant-based community. His interviewees are fascinating and centered around all-things wellness. Each of his podcasts are informative for us and inspiring.

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