Krista Linares, RDN, MPH, a registered dietitian and the founder of Nutrition Con Sabor, based in Los Angeles, says there are two main reasons for the surge in popularity of plant-based diets. “First, concerns over global warming have led to people looking for more environmentally sustainable options, and animal proteins are generally thought of as less environmentally sustainable than plant-based proteins,” she says. A report from the EAT-Lancet Commission backs this up. As the summary quote put it: ”Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts, and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50 percent. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.” The second reason for the plant-based diet boom, says Linares, is ”there has been an influx of popular documentaries promoting plant-based or vegan and vegetarian diets.”
Benefits
“There are so many reasons for increased interest in plant-based eating, including personal-health-related benefits and all the research that supports risk reduction of diet-related chronic illnesses as well as improved management of diabetes, hypertension, and cardiovascular disease,” says Maya Feller, MS, RD, CDN, who’s based in Brooklyn, New York, and is the author of The Southern Comfort Food Diabetes Cookbook. “Diets rich in vegetables, nuts like almonds, and fruits improve overall health outcomes by supplying the body with vitamins, minerals, fiber, and protein.” Linares, too, sees increased fiber intake as a major benefit. “A high-fiber diet can be beneficial for cholesterol levels, heart health, diabetes prevention, and [helping to] prevent certain types of cancer,” she says. She says it’s a good eating approach for people who have high cholesterol, diabetes, or a family history of either. According to the Cleveland Clinic, plant-based diets also help lower the risk of high blood pressure, heart disease, digestive disease, colon and breast cancers, and obesity. (3)
Risks
Because it eliminates so many foods, there’s some concern that following a plant-based diet could lead to nutritional deficiencies, especially for vegans who cut out all animal products. Past research suggests that vegans may be deficient in vitamin D, vitamin B12, calcium, omega-3 fatty acids, and sometimes iron and zinc as well. The good news is these deficiencies can be avoided by taking supplements that your healthcare team approves, or by consuming foods that are fortified with these nutrients. (4) To take the guesswork out of grocery shopping, here are the foods to eat, limit, and avoid when sticking to a plant-based diet. (3)
Protein
Liberally
BeansLentilsChickpeasQuinoaTempehTofuSeitanHummus
Occasionally, Rarely, or Never
Meat (including beef, pork, and chicken)FishSeafoodEggs
Fat
Liberally
AvocadoAvocado oilOlive oilCoconut oilNut buttersNutsUnsweetened shredded coconut
Occasionally, Rarely, or Never
Fried food (including french fries, mozzarella sticks, and chicken nuggets)Desserts baked with added sugar or refined grains, butter, or margarine
BananasPineappleApplesBerriesPearsOrangesPeachesBroccoliKaleLettuceCarrotsAsparagusCauliflowerTomatoesSpinachPeppersPotatoesZucchiniEggplantArtichokesSweet potatoesSquash
Nuts and Seeds
Liberally There are no nuts and seeds that are off-limits. But the healthiest choices of nuts and seeds are the raw, unsalted, and unsweetened variety. Examples of foods you can eat include:
AlmondsPeanutsCashewsPecansMacadamia nutsPumpkin seedsPeanut butterAlmond butterSunflower seedsChia seedsFlaxseeds
Grains
Liberally
Brown riceQuinoaBulgurBarleyOatmealFarroBrown rice pasta
Occasionally
White breadWhite pastaWhite riceCerealsCrackersDessertsPastries made with refined grains
None
Occasionally, Rarely, or Never Because dairy products come from animals, they should all be limited. They include:
YogurtMilkIce creamCheese
Sweeteners
Liberally
Maple syrupDate syrup
Occasionally, Rarely, or Never
Honey (if you are on a vegan diet, never)White sugar
Condiments and Sauces
Liberally
SalsaMustardBalsamic vinegarSoy sauceNutritional yeastTomato sauceDairy-free pesto
Occasionally, Rarely, or Never
KetchupBarbecue sauceMayonnaise
Drinks
Liberally
WaterCoffeeTeaNut-based beverages (almond milk, cashew milk)Oat milkSoy milkRice milkHemp milkFresh-squeezed juices
Occasionally, Rarely, or Never
MilkSodaProcessed fruit juicesWineBeerLiquor
Herbs and Spices
Liberally All herbs and spices are allowed on a plant-based diet. Examples include:
BasilSaffronCardamomCinnamonAllspiceOreganoRosemaryCayenne pepperRed pepper flakesTurmeric
Day 1
Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast Snack Roasted edamame Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter
Day 2
Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit Lunch Vegetable and lentil soup with a whole-grain roll Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey
Day 3
Breakfast Fruit salad with pecan granola Snack Whole-grain crackers with hummus Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives
Day 4
Breakfast Slice of vegan banana bread with nut butter Snack Veggie sticks and hummus Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice Dessert Citrus olive oil cake, like the recipe from Cookie + Kate
Day 5
Breakfast Soy-based yogurt with granola and blueberries Snack Mixed nuts and fruit Lunch Two slices of toast with eggs and avocado and a side salad Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes Dessert Vegan apple crisp, like the recipe from Minimalist Baker
Day 6
Breakfast Overnight oats with chia seeds and maple syrup Snack Homemade baked kale chips with hummus Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad Dessert Vegan cheesecake, like the one from Nora Cooks
Day 7
Breakfast Two slices of whole-wheat toast with almond butter Snack Frozen grapes and a handful of almonds Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut
Day 8
Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach Snack Guacamole and raw veggies Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit
Day 9
Breakfast Smoothie with kale, avocado, banana, soy milk, and dates Snack Roasted chickpeas Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms Dinner Zucchini and black bean enchiladas served with salsa Dessert Fresh strawberries and coconut milk yogurt
Day 10
Breakfast Chia seed pudding with banana slices and dried coconut flakes Snack Baby carrots and hummus Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin
Day 11
Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries Snack Banana with almond butter Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts Dessert Vegan brownies, like those from Gimme Some Oven
Day 12
Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon Snack Apple with natural peanut butter Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese Dinner Chickpea pasta with marinara sauce and a spinach orzo salad Dessert Baked apples with walnuts
Day 13
Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed Snack Pineapple chunks with cashews Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad Dessert Dairy-free yogurt with mixed berries and nut butter
Day 14
Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter Snack Soy yogurt with fresh fruit Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll Dessert Sliced apples with honey and nut butter
