Thinking about Going Plant-Based

What’s the Difference Between a Plant-Based Diet and a Vegan Diet?

The vegan diet is often referred to as a plant-based diet, which can make things a bit confusing. There are similarities between a plant based diet and a vegan diet, but there are also a few key differences. On both the plant based diet and vegan diet, you eliminate any food or drink made with animals or animal by-products, including meat, milk, cheese and eggs. However, the plant-based diet eliminates more than the vegan diet does outside of animal products. The plant based diet is a whole food diet that also eliminates processed foods like oil, white flour, and refined sugar. It’s a way of eating based on unprocessed or minimally processed whole foods including veggies, fruits, legumes, beans, whole grains, nuts and seeds.

Benefits of the Whole Food Plant Based Diet

The whole food plant based diet has been adopted by many individuals to upgrade their health or alleviate health symptoms. The plant based diet can help:

prevent diseases like type 2 diabetes, heart disease and obesity
with stomach problems
increase your energy
lower your blood pressure and cholesterol
balance your blood sugar
reduce your risk of cancer
with weight loss!

Since the plant based diet eliminates processed and refined foods on top of animal and animal byproducts, you’re only consuming healthy, whole foods with lots of nutrients, protein and vitamins.

Foods to Eat on the Plant Based Diet Plan

Fruits

Dried Fruit

Leafy Green Vegetables like Spinach, Kale, Broccoli

Starchy Vegetables like Potatoes and Sweet Potatoes

Avocado

Coconut

Whole Grains including 100% Whole Wheat, Oats, Brown Rice

Root Vegetables

Whole Grains

Legumes

Soy Products such as Tempeh and Tofu

Nuts and Seeds

Natural Nut Butters

Spices

Chia Seeds

Ground Flax Seeds

Added Natural Sweeteners like Maple Syrup

Foods to Avoid on the Plant Based Diet Plan

Beef

Poultry

Fish and Seafood

Processed Meat

Dairy including Yogurt, Milk, Cheese, Cream, Buttermilk

Eggs

Liquid Oils including Olive Oil, Coconut Oil, Margarine and Butter

Refined Flours

Refined Sugars

Processed Foods

Sweets including Candy Bars, Cookies, Cakes, Pastries, Energy Bars

Sweetened Drinks like Juice, Pop, Sports Drinks, Energy Drinks, Blended Coffee and Tea Drinks

The Beginners Plant Based Diet Meal Plan

If you’re new to the plant based whole food diet, here’s a 21 day plant based diet for beginners! We’ve rounded up 21 breakfasts, lunches and dinners to make this diet a breeze!

21 Plant Based Breakfast Recipes

1. Chickpea Omelet | Forks Over Knives

2. High Protein Vanilla Chia Pudding | Simply Quinoa

3. Applesauce Cinnamon Muffins | Eat Plant Based

4. Carrot Cake Overnight Oats | Veganosity

5. Vegan Huevos Rancheros Casserole | Plant-Based Cooking

6. Homemade Bran Flakes Cereal | The Conscientious Eater

7. Breakfast Cookies | My Plant Based Family

8. Chocolatey Vegan Yogurt Parfait | Nutriplanet

9. Banana Oat Pancakes | Eat Plant Based

10. Vegan Gluten-Free Blueberry Muffins | Nutriplanet

11. Black Bean and Sweet Potato Hash | Forks Over Knives