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Vegan Diet for Beginners?

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May 7, 2022

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A plant-based diet is a great option for those who are looking for sustainable and healthy nutritious meals. Vegan diet for beginners focuses on eating mainly fruits, vegetables, whole grains, and legumes. Plant-based diets are high in fiber, vitamins, and minerals, and they are low in saturated fat and cholesterol. They also ensure that you get all of the healthy nutrients your body needs!


A healthy diet is important for your overall health and well-being. With so many diet services and diet counseling options out there, it can be difficult to know which one is the best choice for you! One of the most popular healthy eating plans these days is a plant-based diet. This article will discuss what makes this type of eating healthier, easy to follow, and satisfying!


Some people find plant-based diets to be restrictive, but this is not true at all. With so many healthy whole grains and vegetables out there, as well as delicious recipes such as those found on our programs page, it’s easy to follow our healthy eating plan with lots of variety of nutritious meals!


What are the Benefits of A Plant-Based Diet?


As more people are becoming aware of the health risks associated with a meat-based diet, they are switching to healthy plant-based diets. There is no one “perfect” way to eat healthily, but there are many advantages that come along with shifting your meals in this direction.


According to a 2016 study by researchers at Oxford University, eating less meat would save half a million lives every year worldwide through reduced rates of heart disease, cancer and Type II diabetes. It is estimated that if all Americans were to shift away from meat consumption, we would reduce greenhouse gas emissions by up to 63%. But I’m not, by any means, here to tell you to give up meat entirely. I just want to share another side of eating that has been proven to have so many health benefits but you can still have a steak if you’d like, I know I do.


Best Plant-Based Diet Foods | Dietitian-Approved List


  • Vegetables: Spinach, arugula, chard, kale, cabbage, Chinese cabbage, bok-choy, broccoli, cauliflower, purple cabbage, bell pepper, zucchini, chives, scallions, okra, eggplant, tomato, carrot, beetroot, green beans, edamame.
  • Fruits: Apple, banana, pear, peach, watermelon, honeydew melon, strawberry, blueberry, blackberry, acai berry, goji berry, pineapple, papaya, avocado, dragon fruit, mango, etc.
  • Whole Grains: Millet, brown rice, red rice, black rice, barley, sorghum, wheat, oatmeal, whole wheat bread, multigrain bread, quinoa, whole-wheat pasta, etc.
  • Healthy Fats: Olive oil, rice bran oil, avocado oil, powdered peanut butter, almond butter.
  • Nuts And Seeds (Unsalted): Almonds, walnuts, peanuts, pistachios, pecans, sunflower seeds, macadamia nuts, hazelnuts, chia seeds, flax seeds.
  • Legumes: Lentils, chickpeas, kidney beans, navy beans, black beans, soybeans, green peas.


“The Gods created certain kinds of beings to replenish our bodies; they are the trees and the plants and the seeds.” ― Plato


Vegan diet for beginners


Beginner’s Guide To Starting A Plant-Based Diet


  • Remake your kitchen: This is one of the most important steps to get started. Get rid of all non-plant-based foods and all junk foods. Go grocery shopping and bring home fresh veggies, fruits, whole grains, healthy fats and a few animal sources.
  • Do not rush the process: Modify your diet with one or two meals per day. Start by eating only plant-based foods in one or two of your meals daily. Give yourself about 2-4 weeks to adjust to your new diet. Sometimes that period varies depending on how committed you are.
  • Be smart about snacking: Snacking properly is also very important. It is easy to consume trans-fats through plant-based snacks like Doritos and other chips. It’s better to eat nuts and seeds or fruit.
  • Include minimal animal protein: Many people wonder, how to get more protein? Especially if they feel like they aren’t eating as much meat anymore. You can be on a plant-based diet and still have animal food sources in moderation. This flexitarian approach works for vegetarians who consume milk, yogurt, cheese, eggs, etc. It also works for people trying to reduce meat, fish, and dairy consumption. The goal is to consume more plant-based foods than animal-sourced foods.
  • Spice up your Food: When I say spice, I don’t mean salt and pepper. Don’t limit yourself when there are tons of different spice options to enrich the flavor of your foods. In our nutrition guide, there are lots of delicious easy-to-make meals that you can try.


Being on a plant-based diet has many proven benefits. However, it does have one disadvantage…


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How To Overcome Nutritional Deficiencies?


A plant-based or vegan diet can be nutritionally deficient due to a lack of vitamin B12 and vitamin D, found primarily in animals. It would be very wise to supplement those while on a plant-based diet (always consult a licensed doctor before starting any supplements).


Zinc, omega-3s and iron are also nutrients that have been proven to be scarce while consuming a plant-based diet. Zinc is found in nuts, seeds, whole grains, and legumes. Studies also show that nori can serve as a plant-based source of B12. Omega-3s may need supplementation, depending on certain kinds of individuals. They are found in hemp seeds, chia seeds, flaxseeds, and walnuts. Many people (especially avid gym-goers) think they will lose all their “gains” by not eating their usual chicken and steak – worrying too much their protein intake will drop. Plant-based meals have been proven to serve as much (and in some meals) more protein per serving per meal than animal-based meals.


This was observed with the contingency of the plant-based meal including a wide variety of high-protein plant-based foods including legumes, beans, nuts, seeds, and whole grains in your daily consumption to ensure you meet your daily protein needs. So if you want to know how to incorporate more protein, follow these guidelines that have been dictated.


The pivotal aspect to preventing nutritional deficiencies in a plant-based diet is consuming a blend of recommended foods along with minimal supplements (only after consulting a licensed doctor) and getting your daily dose of vitamin D by chilling in the sun during the day, for at least 10 minutes or doing a nice home workout in your backyard, routinely.


Takeaway: Is A Plant-Based Diet For You?


A plant-based diet can be followed by anyone and doesn’t necessarily mean you will never eat a drumstick ever again in your life. Most people who eat a plant-based diet, usually adhere to the 80-20 rule. Which is, 80 percent plant-based meals and 20 percent animal-based meals. Whether you are healthy or not, the plant-based diet will surely improve your physical and mental health resulting in a fuller and more enjoyable life. You will see a difference in the way you feel inside and how you appear outside!



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