How do you get started eating a plant-based diet?
First, I would recommend becoming educated: watch documentaries, read books, look at websites, and do research. Knowledge is priority number one. This is because it’s harder to change if you don’t understand what you’re trying to do or why you’re trying to do it. The next section on this page lists some of the sources that have been enlightening and motivating in my plant-based journey.
Second, how you choose to get started eating a plant-based diet is entirely up to you. There seems to be two main methods; you can change your diet all at once or you can transition one meal at a time. These methods are described in more detail below.
Knowledge
Documentaries
Documentaries are a great way to get started eating plant-based.
- The Game Changers
- Forks over Knives
Books
A few books I recommend everyone reads
- The China Study-by T. Colin Campbell
- Prevent and Reverse Heart Disease-by Caldwell B. Esselstyn
- How Not To Die-by Dr. Michael Greger
- Discovering the Word of Wisdom-by Jane Birch
Websites
- Physicians Committee for Responsible Medicine pcrm.org
- Forks over Knives forksoverknives.com
- Center for Nutrition Studies nutritionstudies.org
- Nutrition Facts with Dr. Greger nutritionfacts.org
Professionals
There are various professionals that educate the public and share different ideas about how to eat a plant-based diet.
- Rip, Jane, Ann & Dr. Caldwell Esselstyn
- Dr. T. Colin Campbell
- Dr. John McDougall
- Dr. Dean Ornish
- Dr. Neal Barnard
- Jeff Novick RD
- Dr. Michael Greger
- Dr. Joel Fuhrman
Methods
The “all at once” approach
All at once is hard. There is a significant learning curve involved with going plant-based. You need to learn what you like and what you don’t like, learn new cooking techniques, and possibly acquire some tools. In 2014, my family did it this way. We chose this method because we wanted the maximum benefit. We counted on enthusiasm and momentum to sustain the transition. There were some growing pains. It was difficult for men the beginning because feeding a family of six required a lot of time and effort. However, we did achieve some great rewards for our troubles. These included weight loss, as everyone in my family besides me acquired a lean physique, reversed hypertension and high cholesterol for my husband, and reversal of my own pre-diabetes.
The “one meal at a time” approach
One meal at a time may be more manageable. This method involves finding recipes and add one or two a week. You can keep your new favorite plant-based meals on the menu while discontinuing the least healthy meals from your diet. Another way to gradually change is by cutting back on animal-based foods and increasing your vegetable servings. You could start with a “Meatless Monday,” or you might eat plant-based all week and then eat less plant-based on the weekends. Every meal that is whole-food plant-based is progress.
Restarting
Maybe once upon a time, you were 100% plant-based and then… you sort of weren’t. I can relate. I suggest reflecting on what worked well in the past —especially what you liked— and start there. Find that balance! Maybe it will be eating plant-based most of the time but going out to a restaurant once a month, eating at the work or church potlucks that are so fun, or having traditional family dinners with your extended family for the holidays.
Eat More Plants! 