T R A N S I T I O N TO

P L A N T - BAS E D
E AT I N G
W E I G H T LO S S
 T R A N S I T I O N TO P L A N T - BAS E D E AT I N G

HOW TO TRANSITION TO A PLANT- BASED DIE T

Plant-based meals can be the most amazing, tasty, nutritious, and fulfilling that you've ever had. It just
takes some time to adjust to the flavors and new preparation techniques. When you're transitioning to a
plant-based diet, there are a few things you should know about in order to make the transition in a successful,
healthy way.

1. DON ' T CUT OUT M EAT TO FOC US ON BREAD, RICE, PASTA AND GRAINS

For many plant-based eaters, excluding meat becomes an excuse to overload on grains and carbs. Remember
that even healthy carbohydrates (like quinoa and whole wheat pasta) contain the same number of Calories as
white, refined grains (like regular pasta and white bread). While they contain far more nutrients for your health,
their effect on your weight is the same.

First things first - don't allow your plant-based diet to become the excuse to eat quesadillas or mac and cheese
at every meal! It's vital that you educate yourself on the best sources of vegetarian proteins to avoid wreaking
havoc on your weight and health.

Good options - beans, legumes, and tofu

Bad options - carb heavy dishes with loads of vegan cheese (pizza, macaroni and cheese) and heavily
processed vegetarian substitutes (veggie burgers, etc).

The key to succeeding in your plant-based transition, and to staying healthy is to not begin your meat-free
routine by simply eliminating meat and replacing it with an overly processed, carb-heavy diet. Find replacements
that are truly healthy, and full of vitamins, fibre and nutrients.

2. START WITH A FEW DAYS PER WEEK AND SEE HOW YOU LIKE IT

This is the tricky part - getting started. For some people, they can just jump straight into a plant-based diet and
not look back - if you're one of these people, that's fantastic! Go straight to 24/7 plant-based.

For others, they find it extremely difficult to even change for a single meal - and this is ok, that's why I'm here to
help. If you're one of these people that finds it difficult to give up animal products and is always craving them,
the key is to not make a big change all at once as this will set you up for rebound. It's better to transition
gradually so that you're able to make good choices. Begin with a single meal per day that is purely plant-based,
then when you find a breakfast, lunch, or dinner that you love, use this to ‘anchor’ your day and then try for the
next meal.

If you mess up, don't treat a non-plant-based meal as a failure - it can take time to transition successfully! And
remember, you're doing this for your health! While having the occasional carb-heavy meal is fine, you don't
want to be eating a diet of mashed potatoes and ‘cheesy’ pasta - that' s’ just as unhealthy as eating a diet of
hotdogs and bacon-topped cheeseburgers!

3. DINING OUT?

As a plant-based diet can seem so exclusionary, it can take time to adapt to a new way of eating. Initially, it
might seem difficult to find foods to eat in restaurants and on the go, so it's important that you give yourself
the time needed to become fully educated on the allowances of a plant-based diet. Just like typical Vegetarian
diets, there are temptations in plant-based diets that are hard to resist. There are loads of great plant-based
restaurants out there, and most restaurants are willing to whip something up for you so try to call ahead and
look on forums for your local area to find what's available.

T R A N S I T I O N TO P L A N T - BAS E D E AT I N G
2
 T R A N S I T I O N TO P L A N T - BAS E D E AT I N G

4. FOLLOW A SIMPLE STRUCTURE

Plant-based eating is what we might describe as classic Veganism.

Plant-based eating revolves around the idea of eliminating animal-based products and focusing your
consumption on plant-based foods. More specifically, the structure of a plant-based diet revolves around
vegetables, fruits, beans and legumes, soy, nuts, seeds, and whole grains.

At first glance, this list may seem incredibly limiting, time consuming, and a little restrictive. However, once
you're accustomed to the patterns of a plant-based diet, you'’ll find yourself being introduced to foods that
you were before unfamiliar with or hadn't considered. Beans, for example, come in so many varieties, and can
be consumed in a nearly limitless number of ways. Over time, you will cultivate a new intake of healthful,
plant-based foods to include in your regular rotation of meals and snacks.

5. YOU'RE NOT LIMITED TO THE VEGAN AISLE AT THE STO RE

This is one of the best tips I can give you - eating plant-based doesn’'t need to be expensive, and you're not
restricted to health food stores and the “natural” section of your local supermarket. Your regular supermarket
has everything you need to eat happily, healthfully, and deliciously - so how do you start out grocery
shopping?

As mentioned above, think ‘simplicity’ - a plant-based diet adheres to a typical pattern revolving around
vegetables, fruits, beans and legumes, soy, nuts, seeds, and whole grains.

At the grocery store, the majority of your purchases should take place in produce. Focus on non-starchy
vegetables (starchy vegetables, like winter squashes, potatoes, sweet potatoes, corn, and peas count as starch,
towards your daily grain/starch allotment). Non-starchy vegetables include salad greens and lettuces, spinach,
onions, mushrooms, broccoli, cauliflower, carrots, radishes, cabbages, tomatoes, green beans, asparagus,
cucumbers, peppers, and zucchini.

Avocados and hummus, also located in produce, are great sources of healthy fat - perfect for your daily fat
intake. When in produce, focus on fresh, whole fruit rather than dried fruit or juices, both of which are high in
Calories and concentrated in natural sugars.

Finally, pick up some tofu - firm is great for a stir fry, pasta dishes, and morning “scrambles”.

Moving towards the interior of the store, purchase nutritional yeast, canned beans, whole wheat bread, whole
nuts (almonds, peanuts, cashews, etc) whole wheat pasta, brown rice, oatmeal, coconut oil and olive oil.

T R A N S I T I O N TO P L A N T - BAS E D E AT I N G
3