You might have heard of a plant-based diet, but what is it exactly? And how do you start eating plant-based? 

Eating plant-based can feel especially tricky, especially in a culture that values meat and animal products as primary food sources. Moving toward plant-based eating can feel especially overwhelming for athletes and fitness enthusiasts. Keeping up protein intake is important and without proper knowledge of plant-based foods and plant-based cooking, it might be hard to know where to start. 

What is a plant-based diet? 

Start by understanding what a plant-based diet is and what it’s not. Often there are three words thrown around when talking about individuals who mostly eat non-animal products: plant-based, vegetarian, and vegan. You’ve likely heard all three, but may not know that all three are different. 

Plant-based. Someone who eats plant-based focuses their diet on plant foods, but may eat meat, poultry, fish, seafood, or dairy on occasion. Many people who eat a plant-based diet strive to fill their plates with fruits, vegetables, and plant protein, limiting their intake of animal products. The Mediterranean diet is an example of a diet that prioritizes fruits and vegetables. Many individuals who have a plant-based diet often start for health reasons. 

Vegetarian. An individual following a vegetarian diet does not eat any meat, poultry, fish, or seafood, but may eat dairy and eggs. Some vegetarians choose to exclude dairy or eggs from their diet. 

Vegan. A vegan does not eat meat, poultry, fish, seafood, eggs, or dairy. Their diet excludes all animal products and byproducts. Typically, a person who follows a vegan diet does it for ethical concerns about the treatment of animals, but this is not true for all vegans. 

The decision to follow a plant-based diet is personal and you should choose your path based on what’s most important to you. Eating primarily plant foods does have many health benefits, so all three diets are a good option. 

The Protein Myth 

Many detractors of plant-based diets claim that you can’t get enough protein on a plant-based diet, but that isn’t true. Many athletes and bodybuilders eat a plant-based diet and are still considered elite in their sport and get enough protein. 

The key is understanding where to get protein. When eating a traditional American diet, most of a meal’s protein will come from the meat served with the meal. In a plant-based diet, protein can come from many different sources. 

Many of the most protein-filled foods on a plant-based diet are tofu, tempeh, edamame, and seitan. Tofu and tempeh, especially, are great options for a high-protein meal and can soak up the flavor of anything to make them delicious. 

Other sources of protein include beans, brown and wild rices, quinoa, chickpeas, hemp seeds, and nut butters. Many plant-based athletes and bodybuilders also like to incorporate protein powder into their diet. 

There are many sources of protein, but often plant-based eaters have to be more creative with how to get their protein and make unique meals combining different sources of protein to hit their macronutrient goals. 

Is a plant-based diet more healthy? 

Some people switch to a plant-based diet for health reasons. However, just switching to a plant-based diet isn’t enough. When fitness enthusiasts decide to pursue a plant-based diet, they often choose to eat whole foods, which are either not processed or processed very little. If you go plant-based, but are still eating packages of Oreos (which are vegan!), you may not see the results you want. 

But, the focus on fruits, vegetables, legumes, and whole grains does make a huge difference in overall health. If you fill your plate with whole foods — and stick to the diet — you lower your risk of heart disease. Many people who switch to a plant-based diet and begin to eat more whole foods also find that they lose weight and body fat. Ultra-processed foods are often high in sugar and other things that contribute to an increase in body fat. 

Most people on a plant-based diet also have lower blood pressure and lower LDL cholesterol (the bad kind). 

Starting a plant-based diet can make a huge difference to your overall health. 

Tips and Tricks for Starting a Plant-Based Diet

Diving into a plant-based diet can be hard, especially if you’re not familiar with plant-based eating. You don’t want to just be eating salads for every meal. 

Below we share some tips and tricks that will make it easier to switch from a meat-focused diet to a plant-based diet. 

Start Small

Instead of starting suddenly and completely overhauling your eating on your first day of a plant-based diet, consider dialling it back and incorporating one plant-based meal per day. Choose a meal that’s an easy swap. Instead of Greek yogurt with berries, honey, and granola, try making oatmeal with hemp seeds, berries, and maple syrup. 

You could also start with one day of plant-based eating per week and then two days of plant-based eating the second week, and so on. 

Make Simple Swaps 

Making simple swaps to eat plant-based makes it much easier and less overwhelming. Think about foods you eat often. Instead of buying a version made with animal products, buy the vegan version instead — or, better yet, take a stab at making something at home. 

For example, once you run out of dairy milk, try out oat milk or almond milk. Choose a black bean burger or veggie burger instead of a traditional beef patty. 

Read Recipes

One of the best ways to improve your plant-based diet and meal options is to read recipes. There are many recipes by plant-based and vegan individuals online. Some recipe sites even cater to plant-based athletes. Reading these recipes will give you a better understanding on how these choices factor into the dishes you want to eat.

Also consider heading to your local library. Many libraries have a large selection of cookbooks. Check out a plant-based cookbook and peruse the recipes there.

Supplement with Protein Bars and Shakes 

If you are having trouble meeting your protein goals or just want to increase your protein intake, then add a protein bar or shake during the day. This can help you easily hit your nutrition targets, and keep you feeling full, too!