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  • Em Lewis, Health Coach

How To Go Plantbased In 2020 (Includes Sample Menu)


Who says plantbased has to be boring? Eat a rainbow of flavour. I'll show you how.

Hey health seekers! If you have followed me for awhile, you know I am a strong advocate of turning to a plant based diet to heal and nourish the body. Lots of people are doing this temporarily, but more and more, health seekers are making this a permanent lifestyle change rather than just dietary.


The proof of the plant based trend is in the 25+ million search tags on Instagram and ever growing searches on Google and Pinterest. Countless products are flooding the marketplace in support of the demand for eco and vegan-friendly options to meals, makeup and every day products. One of my longtime favourites is certified vegan Arbonne, who base their range on botanically sourced ingredients. With companies like these, it makes the transition easier than it has ever been to adopt this way of life.


Today, I am sharing with you how you can begin a plant based lifestyle in 2020. It is seriously way easier than you think and offers so many proven health benefits. Eating primarily plants and no animal products, has been shown to lower body mass indexes (BMIs) compared to those who are omnivore. Research has also shown that people who maintain a plant based or vegetarian style diet lose weight more successfully, and not only that, but also at keep it off!


RELATED: A Guide To The Best Plant Based Milk Alternatives



Ready, Set, Kale!


If the thought of crunchy kale at every meal, has been a deterrent for going plant based, grab a matcha green tea and read on. Yes, eating more greens is required, but it is essential whether you adopt a plant based diet or not. We should ALL be getting at least 5 servings of veggies per day, but because leafy greens like kale or spinach aren't very dense, it actually takes 2 or more cups of raw greens to equal the nutritional equivalent of a 1 cup serving of vegetables. (This includes sturdier leafy greens such as kale, chard, collards, and bok choy).


When on a primarily plant based diet plan, you will naturally consume more veggies, nuts, seeds and fruit. And I am here to show you just how easy it really is. So go grab a pen and paper (or print this off) as I am going to give a 7 day plant based meal plan you can get started on this week! No excuses, right!



What to Eat, Limit, & Avoid

Adding more fresh veggies to your diet has many health benefits.

For many who go plant based it is initially to detox and heal the gut, but increasingly, people are ending up adopting this way of eating because the body responds so well to a diet made up of primarily plants. Let's see what you will need to eat if you try this dietary lifestyle.


RELATED: Easy Peasy Healthy Meal Prep Ideas To Simplify Your Life


What to Eat and Drink

  • Load up on fresh, high fibre veggies such as arugula, broccoli, capsicums, celery, collard greens, green beans, kale, snap peas, spinach, Swiss chard, and sweet potatoes.

  • Choose fruits such as apple, avocado, green bananas, all types of berries, citrus fruits, kiwi, red or green grapes, melons, and stone fruits.

  • Be choosy with high fibre, wholesome grains such as brown rice, farro, quinoa, and and eliminate or limit breads to ancient sprouted grain bread and whole grain or veggie pasta.

  • Nuts such as almond, cashew, walnuts that have been activated.

  • Add nutrient dense seeds such as chia, hemp, or ground flax, sesame, poppy.

  • Beans and lentils such as black and green beans, cannellini, kidney, lima, mung, navy, plus chickpeas and soybeans.

  • Coffee if black with no flavourings, sugars or milk.

  • Black tea including all herbal varieties, green and matcha.

  • Lemon and infused waters.

  • Nutritional supports such as Fizzsticks, Mind Health, Spirulina

A wholefoods diet focused on the above will provide your body with all the nutrients you need for optimum health. Yes, you absolutely CAN get enough protein and nutrients without animal products!


RELATED: A Guide To The Best Plant Based Milk Alternatives



Foods & Drink to Limit (or Avoid Altogether)

Avoid animal products, colas and sugary foods for the most health benefits..
  • All dairy products including milk, butter, yoghurt, cheese etc.

  • All animal meat and/or products

  • Other animal products such as eggs, dairy, and meat if you wish to follow a strict vegan diet.

  • Highly processed foods such a white bread, cakes, pastries, chips, pre-packaged snacks, fast food and frozen, prep-made meals.

  • Sweets such as lollies, milk chocolate, cakes, commercial snack and protein bars

  • Sweetened beverages, such as colas, energy drinks, soda, and commercial fruit juice

  • Deep fried, greasy foods found at fast food restaurants

  • Sugar (yes it is everywhere!)


Think about how you can switch your diet to follow these general guidelines. What healthy swaps can you make this week? Where can you make better choices?


Plant based is not hard, but it does require some thought into your menu and meal planning. This is especially true if you are totally new to consuming a large amount of fresh fruits and veggies. Going from a poor diet of sugary, overly processed foods can feel like a big undertaking but the rewards far outweigh the effort to make the shift.


RELATED: Going Plant Based For Weight Loss


A 7-Day Simple Plant-Based Menu

You can still eat delicious, tasty foods while on a plantbased menu.

Ready to kick start your new plant based lifestyle? Or maybe you just want to sample things. Either way, here's a sample weekly meal plan for you to try with plant based recipe ideas.


Plant-Based Menu - Day 1



Plant-Based Menu - Day 2

Detox naturally with fresh ingredients from plant sources.


Plant-Based Menu - Day 3

Being prepared is the key to your success going plant based.


Plant-Based Menu - Day 4

Roasted veggies make a healthy lunch, dinner or entree.

Plant-Based Menu - Day 5



Plant-Based Menu - Day 6

Easy Raw Vegan Chocolate Dipping Sauce

Plant-Based Menu - Day 7



Need help going plant based? Let's work together...


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