Beauty-Health

How to Intentionally Practice Balance With Your Food Choices

Healthy eating shouldn’t feel restrictive or rigid.
It’s important to build in flexibility into your regular habits to allow for times when they’ll be broken.
There are so many times in life where there are external circumstances that require or force us to pivot, adjust, and be flexible in order to go with the flow.
I know this may seem contradictory, especially since so many diets and plans have taught you that you have to be strict with the way you eat and with your lifestyle habits.
Even if you’re not currently following a strict diet or plan, this same mentality likely still appears subconsciously from it being so ingrained in our society — it’s the whole “all or nothing” thought process here that doesn’t actually work for any of us in real life.
Being too rigid can cause you to develop some unhealthy thoughts and behaviors that can be more damaging than just having a little bit of flexibility. Plus, the reason we create healthy nutrition and lifestyle habits, whether they’re related to what we eat or how we move or care for our bodies, is so that we feel or best and can enjoy life.
If your habits are getting in the way of enjoying your life, you’ve got it backward! So let’s pivot and gameplan together.
I’m going to walk you through how you can be flexible with your nutrition and health habits in a very intentional way that keeps you on track with your goals, while also giving you the freedom to enjoy life’s moments. 
<iframe src="https://www.youtube.com/embed/HkuK_8wyodw" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
<h2>Why Balance is Needed for Long-Term Healthy Habits</h2>
Being too rigid can look like feeling stressed out about breaking habits or feeling like you have a lack of willpower, lack of determination, or lack of motivation in certain situations.
Here’s an example. One situation I constantly hear come up from the community is about going out to eat. 
I’ve had dozens of women tell me that they’re eating well during the week, but then when they go out to eat with friends or over to a friend’s place for a girl’s night, they don’t follow the same eating principles and end up eating pizza and chocolate and having a glass of wine. 
This is followed immediately by them sharing feelings of guilt for eating that way, feeling as if they’ve “fallen off the bandwagon,” which often causes them to give up their healthy eating habits for multiple days waiting for the perfect time to start up again, or feeling stressed or anxious that the same thing is going to happen at their next social event. 
Have you ever been in a situation like this where you’re feeling like you’re choosing between sticking with your healthy habits and routine or enjoying the moment? Like this to let me know you’ve experienced something similar because you’re not alone! 
Here’s the first thing I want you to know:
<blockquote>
One meal, one skipped workout, or whatever it might be, will not make or break your health goals.
</blockquote>
This is why I constantly say health is a daily practice, it’s all those small actions we make over time that create long-lasting change.
<h2>The Science of Sticking to Habits</h2>
A study showed that when people were trying to form habits, perfection wasn’t necessary.
It was the repetition of the habit in the early days that mattered most! 
That means, doing something most of the time is just as effective as doing it all of the time, giving you room for flexibility.
Yes, consistency is key, but you don’t have to be perfect. 
Here are a couple of strategies to use to intentionally practice balance with your eating habits.
<h3>If-Then Planning</h3>
You can use the simple strategy of if-then planning to add flexibility into your habits. 
With if-then planning, you’re identifying the moments you’d like to break your habit temporarily.
The idea here is that you build in guidelines for when it’s OK to break from a regular habit ahead of time, that way, you’re not making decisions in the moment, and when you break your habit, you feel satisfied rather than looking back and wishing you had made a different choice.
Let’s go through an example so you can get a better idea for what this looks like. 
Let’s say you’re constantly around sweets or snacks at work — people are bringing in candy, ordering pizza for meetings, and sending cupcakes and cookies to celebrate birthdays.
On one hand, you don’t want to be restrictive and say no to all sweets and snacks, but on the other hand, eating these types of foods a couple times every week isn’t going to make you feel your best. 
Here’s how if-then planning comes into play. 
If you normally don’t eat sweets, come up with an occasion where you would absolutely love to eat sweets. What type of dessert would be a 10 on your satisfaction rating? What experience would be a 10 for you? 
I can almost guarantee that eating store-bought cookies in front of your computer isn’t going to truly satisfy your sweet tooth or even be an enjoyable experience, right? 
So instead, you may say something like, “If I’m going to eat sweets, I’m going to enjoy one of my two favorite desserts at home with my husband.”
Can you see how this gives you full permission to enjoy your favorite desserts, but it also gives you some guidelines so you aren’t just mindlessly eating any treat put in front of you? 
It reframes your mind from feeling like you’re missing out on something to knowing that there’s a much more satisfying alternative for you to enjoy instead. 
The key with using if-then planning for these types of exceptions is to make them so that after you make this decision, you feel happy that you chose to break your normal habit at that moment, rather than looking back and wishing you had made a different choice, which can often happen when you make in-the-moment decisions.  
When you’re thinking about using if-then planning for exceptions, make it feel special and make it something that feels really worthwhile for you. With these guidelines for yourself, it’s also important that you put it in writing in advance, and you don’t simply come up with it spur-of-the-moment.
This simple strategy can give you clarity around what balance looks like for you and makes it much easier to hold yourself accountable. 
In addition, keeping the phrase I shared the earlier top of mind can really help your shoulders relax and add more ease into your mindset by just knowing that one meal isn’t going to make or break your health goals — consistency is really the key factor here. 
If you’re working on creating or maintaining healthy habits, grab my free guide for creating healthy habits with ease so you can create habits that last. 
<a href="https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general.png"><img alt="Get your free guide for creating healthy eating habits!" class="alignnone size-medium wp-image-71649" height="120" sizes="(max-width: 300px) 100vw, 300px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-300x120.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-300x120.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-606x242.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-100x40.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-150x60.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-50x20.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-600x240.png 600w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general.png 750w" width="300" /></a>
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How to Intentionally Practice Balance With Your Food Choices

Healthy eating shouldn’t feel restrictive or rigid. It’s important to build in flexibility into your regular habits to allow for times when...

Pregnancy After Thyroid Cancer

Healthy Meal Prep Breakfast Ideas for Busy Mornings

These healthy meal prep breakfast ideas are perfect for busy mornings or when you’re on the go!
Having a variety of ideas for breakfast that you can meal prep in advance will help you maintain your healthy eating habits, start the day off with a nourishing meal, and keep your breakfast ideas fun and exciting.
In this article, you’re going to learn how to make a balanced breakfast, plus several ideas for what you can make for breakfast along with a few things to consider when planning your meal prep.
<h2>The Key to a Healthy Breakfast: Feeling Full and Energized</h2>
The purpose of breakfast meal prep is to ensure that you have a healthy start to your busy day. So a key thing to keep in mind is making sure you have a balanced meal.
The simple formula I use is called the <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five.</a>
The Foundational Five is a made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements: protein + fat + starchy carbohydrates + non-starchy carbohydrates + flavor factor.
This helps ensure you have a variety of nutrients on your plate that keep you full and energized and also support your digestion and overall wellbeing.
You can grab my free guide for <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">creating healthy eating habits</a>, where I share examples of what foods are included in each of those groups and how to use that at every meal!
As you’re putting together your meal prep breakfast plan for each week, be sure that you’re making each breakfast a <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five</a> meal.
<h2>Meal Prep Breakfast Ideas to Grab and Go in the Mornings</h2>
Meal prep is such a great tool to use to support you in maintaining healthy eating habits. Our lives are busy and being able to plan and work around our schedules is important to be able to eat well on a daily basis.
Here are a few ideas for breakfast that you can meal prep in advance that both store well and travel well for mornings you’re on-the-go.
<h3>Smoothies</h3>
Everyone loves a good smoothie!
There are so many varieties of smoothies you can make, which makes them an perfect option for breakfast meal prep because you can rely on always making a smoothie, but simply changing up what ingredients you blend together so you don’t have to have the same thing every day or week.
When you’re making smoothies for your <a href="https://nutritionstripped.com/recipes/breakfast/">breakfast</a> meal prep, there’s a couple of methods you can use!
<img alt="Almond Butter Pink Beet Smoothie | Nutrition Stripped" class="alignnone wp-image-69435 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/Pink-Beet-Smoothie-healthy-pink-smoothie-breakfast-vegan-nutritionstripped-recipe-shake3-600x900.jpg 600w" width="2700" />
<ol>
<li>The Night Before Option: The first is to simply make the smoothie every night so it’s ready to go in the morning. You blend all of your ingredients and transfer into a to-go cup so that all you have to do in the morning is open the fridge!</li>
<li>The Freezer Method: The second option is to wash and prep all of your ingredients and put them in the freezer into individual reusable bags or glass jars. You first need to freeze your ingredients on a baking sheet with parchment paper so they don’t get stuck together. THen you can evenly divide all ingredients out for each day/each recipe into a <a href="https://www.amazon.com/gp/product/B01KRFUFWU/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B01KRFUFWU&linkId=d6af53a8a32cc39f4d651a0d489d8f32">reusable freezer bag</a>. Then all you do is literally grab the bag out of the freezer, put the contents in the blender, add liquid, and blend! Breakfast in less than 5 minutes.</li>
</ol>
<h4>Here are some recipes to try:</h4>
<ul>
<li><a href="https://nutritionstripped.com/how-to-make-a-smoothie-bowl/">How to Make Your Own Smoothie Bowl</a> (this is great for learning to mix and match your own combos!)</li>
<li><a href="https://nutritionstripped.com/spinach-smoothie/">5-Minute Spinach Smoothie</a></li>
<li><a href="https://nutritionstripped.com/almond-butter-pink-beet-smoothie/">Almond Butter Pink Beet Smoothie</a></li>
<li><a href="https://nutritionstripped.com/gut-health-supportive-smoothie/">Smoothie for Supporting Gut Health and Immunity</a></li>
</ul>
<h3>Yogurt Bowls</h3>
Another great option is the yogurt bowls.
They differ from smoothies because the density of the yogurt makes it a little easier to add toppings which can be a great way to add texture to the meal.
When you’re making yogurt bowls as a grab-and-go meal prep breakfast, keep the toppings separate from the yogurt until you’re ready to eat to keep them fresh and prevent them from getting soft or soggy.
In one <a href="http://amzn.to/2E5VZ5w">meal prep container</a>, add your yogurt. Make this container a little larger, so on the day-of, you can add your toppings and mix together.
In another container, add fruit toppings, like sliced peach, mango, strawberries, blueberries, etc.
In a third container add in the crunchy components, like homemade granola, a sprinkle, or flax or hemp seeds.
<ul>
<li><a href="https://nutritionstripped.com/rise-and-shine-yogurt-bowl/">Rise and Shine Yogurt Bowl</a></li>
<li><a href="https://nutritionstripped.com/amazing-raw-nola/">Amazing Raw-nola</a></li>
<li><a href="https://nutritionstripped.com/smoothie-bowl-sprinkle/">Smoothie/Yogurt Bowl Sprinkle Mix </a></li>
</ul>
<h3>Chia Pudding</h3>
Chia pudding is a fun way to add variety to your day and it’s super simple to make. <a href="https://nutritionstripped.com/food-index/chia-seeds/" rel="noopener noreferrer" target="_blank">Chia seeds</a> are great for gut health, and an excellent way of increasing your fiber intake.
The base is 1/2 cup of chia seeds and 1 cup of non-dairy milk. Mix them together with an optional sweetener in a mason jar and let sit in the refrigerator for at least 1 hour until gel forms
Then add in fresh fruit or superfoods and you’re good to go!
A few of my favorite combinations are:
<ul>
<li>Pear + Pistachios + Honey</li>
<li>Almond butter + Cocoa powder + Maple syrup + Dark chocolate chips</li>
<li>Strawberries + Banana slices + Vanilla protein powder</li>
</ul>
<h3>Veggie Egg Bake</h3>
Eggs are an excellent source of protein, healthy fats, and egg yolks are mineral-rich. Eggs are also versatile — enjoy them for breakfast or for dinner.
This <a href="https://nutritionstripped.com/veggie-egg-bake/">Veggie Egg Bake</a> is incredibly simple to make and relatively quick to cook and it reheats really well, which isn’t common with egg dishes.
Always store in an airtight <a href="http://amzn.to/2E5VZ5w">glass container</a> that will keep it fresh and make it easy to reheat.
<a href="https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7.jpg"><img alt="Veggie Egg Bake | Nutrition Stripped" class="alignnone wp-image-61263 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/04/Healthy-Vegetable-Veggie-Egg-Bake-NutritionStripped-SimpleMills-almond-flour-cracker-crust-breakfast-recipe-7-600x400.jpg 600w" width="2700" /></a>
<h3>Overnight Oats</h3>
Overnight oats are another meal prep breakfast option to keep in mind.
Similar to the chia pudding, you can make the base using oats and plant-based milk and then change up the toppings and add-ins each day to keep things fun.
To make the base, mix 1/2 cup of gluten-free rolled oats with 1 cup of plant-milk in a mason jar.
Then you can add any toppings you’d like, like fresh fruit, seeds, nuts, and a sweetener.
Here are a few of my favorite combos:
<ul>
<li>Tropical Mint: 1/2 tablespoon maple syrup + 1/2 kiwi fruit, chopped + 1/2 mango, diced + hemp seeds and fresh mint to garnish</li>
<li>Berry Chia:1/2 tablespoon maple syrup + 1 cup blackberries + 1/2 cup blueberries + chia seeds to garnish</li>
<li>Citrus: 1/2 tablespoon maple syrup + juice of 1 lemon + 1 blood orange + bee pollen and a pinch of sea salt (optional) to garnish</li>
</ul>
<h2>How to Put Together the Perfect Week of Healthy Meal Prep Breakfasts</h2>
There’s a couple of ways you can put these meal prep breakfast ideas into practice and it’s really up to your personal preference!
Here are some steps I recommend to help you find what works for you!
<h3>1. Which Days Do You Make Breakfast in the Morning</h3>
How many days each week do you have time to make your breakfast in the morning and eat a home? On those days, ideally, what would you love to have for breakfast?
On those days, try to have something planned, even if you’re making it fresh.
Maybe you really enjoy a <a href="https://nutritionstripped.com/the-ultimate-green-breakfast/">healthy egg dish</a> or <a href="https://nutritionstripped.com/chocolate-waffles/">gluten-free chocolate waffles</a> with fresh fruit for brunch on the weekend. Or maybe that’s when you fully enjoy a smoothie bowl post-workout.
Based on what you’re eating those days, that can help you pick something different for the days you have to prep.
<h3>2. Choose How Much Variety You Enjoy For Your Breakfast Meal Prep</h3>
Some people can easily eat the same thing every day for breakfast, while others can’t stand that thought. What do you prefer?
If you don’t mind having the same thing every day for breakfast, each week, you can pick something different to meal prep for breakfast. That way you have some variety, but it makes it easy for meal prep to make the same thing for one week.
If you don’t like having the same thing every day, pick 2 or 3 breakfast recipes. That way you don’t need to have the same thing more than twice in one week.
<h3>3. Breakfast Meal Prep for On-The-Go vs. Eating at Home</h3>
The last thing to consider is if you simply need to cut down on the time it takes to make breakfast in the morning or if you truly need an on-the-go option.
Ideally, we’re sitting at a table being fully present and <a href="https://nutritionstripped.com/mindful-eating/">mindful while eating</a>. So ask yourself, if I meal prep this breakfast ahead of time, would I be able to take even just ten minutes to sit at a table and enjoy it.
Of course, not every situation allows for that and that’s okay. But be honest with yourself and use meal prep as a tool to give yourself that time if possible.
<h4>NS Recommends</h4>
Additionally, here are some of our favorite tools to help with breakfast meal prep:
<ul>
<li><a href="https://www.amazon.com/Vitamix-Professional-750-Container-VM0158A/dp/B00RW8HWYK/ref=as_li_ss_tl?ie=UTF8&qid=1515057380&sr=8-5&keywords=vitamix+professional+series+750&linkCode=sl1&tag=nutritstripp-20&linkId=3446316dabfa0885718dda4673594a70">Vitamix Blender</a></li>
<li><a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">Glasslock Storage Containers</a></li>
<li><a href="https://www.amazon.com/Stasher-Reusable-Silicone-Sandwich-Storage/dp/B01DZQT9CU/ref=as_li_ss_tl?s=home-garden&ie=UTF8&qid=1531253887&sr=1-2&keywords=stasher&linkCode=sl1&tag=nutritstripp-20&linkId=fe0b893710b7e14d8adb69ed86ef924d">Reusable Storage Bags</a></li>
<li><a href="https://www.amazon.com/Ball-Pint-Jar-Regular-Mouth/dp/B01NBMPHYV/ref=as_li_ss_tl?s=kitchen&ie=UTF8&qid=1516725405&sr=1-5&keywords=mason+jar&linkCode=sl1&tag=nutritstripp-20&linkId=5990e8a819e773069a1c888c64a9b631">Mason Jars</a></li>
</ul>
<h4>Connect With Me</h4>
I love seeing you put what you learn here on the blog into practice!
Show off your breakfast meal prep by tagging me on Instagram with <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped!</a>
The post <a href="https://nutritionstripped.com/healthy-meal-prep-breakfast-ideas/" rel="nofollow">Healthy Meal Prep Breakfast Ideas for Busy Mornings</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.
 
 
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Healthy Meal Prep Breakfast Ideas for Busy Mornings

These healthy meal prep breakfast ideas are perfect for busy mornings or when you’re on the go! Having a variety of ideas for breakfast tha...

Cooked vs. Raw: What’s the Difference?

Proper nutrition is critical to optimal wellness. Eating a variety of fruits, vegetables, organic whole grains, nuts and seeds is a habit that can ensure you look and feel your best as you age. But does the way you prepare these foods make them better or worse for you? While the Hallelujah Diet focuses mostly on promoting raw, plant-based eating, we still break down our regimen into a daily consumption of 85 percent living foods and 15 percent cooked foods. That means both ways are beneficial and important for optimal health.
Understanding the Difference 
When your diet consists mostly of fruits and vegetables, you’re giving your body an abundance of antioxidants, vitamins and minerals to fuel your system and boost your energy. While cooked vegetables are certainly beneficial, raw options offer the most nutrients because they avoid the heating and cooking process.
Unfortunately, heating reduces the nutritional value in vegetables and can also decrease the enzymes within the foods. While that is a downfall, there is an upside to eating cooked vegetables. For instance, they have more calories and include certain important phytochemicals like carotenoids, lutein and lycopene.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Raw vegetables" class="inlineImage" height="auto" id="14128970" src="https://pictures.brafton.com/x_0_0_0_14128970_800.jpg" width="100%" />Eat plenty of raw vegetables on your plant-based journey</figure>
</div>
Incorporating Raw and Cooked Foods 
Going off of our ratio of 85 percent living foods and 15 percent cooked foods, the Hallelujah Diet ensures you get just the right amount of nutrients by combining the different options throughout your day. Remember, the amount of living foods you eat doesn’t need to be limited to 85 percent; you can consume even more raw, plant-based options to boost your energy, revive your health and help you stay satisfied. Here’s a broad range of foods you can eat while following a primarily raw, plant-based regimen like the Hallelujah Diet:
Fruit intake should be no more than 15 percent of your diet in any given day. This can include all types of raw and dried fruits.
Vegetables are the best part of the Hallelujah Diet! You can enjoy as many raw and cooked veggies as you want during the day, just be sure to prioritize raw options.
Raw nuts and seeds are loaded with beneficial nutrients and healthy fats. Eat lots of raw almonds, tahini and sunflower seeds. Be sure to eat walnuts and macadamia nuts in moderation, as these nuts are high in calories and fat content.
Eat plenty of beans and grains such as green beans, peas, sprouted garbanzo beans, sprouted lentils, sprouted grains, soaked oats, millet, raw muesli, dehydrated granola or crackers and raw ground flaxseed.
Instead of choosing dairy, stick to rice, coconut and nut milks! Other beverages should be limited to distilled water and extracted vegetable juices.
Joining us on the path to better health and well-being doesn’t have to be difficult. You can exchange your unhealthy ways for a greater life with ease. Check out our <a href="https://www.myhdiet.com/hallelujah-diet-get-started-guide/">Get Started Guide</a> to learn more about the Hallelujah Diet and how you can transition to better habits and turn your life around today!
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Plant-Based Mother’s Day Recipes

How to Start a Plant-Based Diet and Lifestyle

Whether you’re looking to eat more plant-based, whole foods or you’re looking to fully transition to eating a vegetarian or vegan diet, we can all benefit from eating a diet that’s abundant in plants!
A plant-based diet is comprised of natural, real ingredients that are packed with vitamins, minerals, fiber and nutrients to nourish your body from the inside out.
Maintaining a whole-food, plant-based diet reduces your chances of developing chronic disease, increases your overall health and well-being while also benefiting the environment.
In this guide, we’re sharing the knowledge and tips you need to easily incorporate more of these powerful plant-based foods into your meals!
<img alt="" class="alignnone wp-image-71277 size-full" height="1707" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-600x400.jpg 600w" width="2560" />
<h2>What Does it Mean to Eat a Plant-Based Diet (and is there anything you can’t eat)?</h2>
A plant-based diet focuses on whole foods and the base of diet is, well, plants!
It doesn’t have mean you’re “vegan” or any other label (unless you want it to).
Plant-based diets, or those centered around plants, can look different for each of us. We may choose to practice a vegan, vegetarian, pescatarian and omnivore diet, and we could all be plant-centric in our meals.
When you’re eating plant-based, or plant-centric, you’re focusing on plants, but you may not always eliminate animal products from the equation — you find the equation and amount that feels right for your body, your health, and your lifestyle. In a plant-based diet, you’re placing whole foods above all else, and reducing processed foods in the process.
<blockquote>
Any lifestyle that makes plants the focal point of all meals is plant-based.
</blockquote>
There’s a difference between a plant-based diet and a vegan diet although these two are often used interchangeably — or incorrectly mistaken for the other. A vegan diet is often defined as not just a way of eating, but as a way of living which seeks to exclude, as far as is possible and practicable, all forms of animal products (food, clothing, etc.) and honey. At
NS, our food philosophy is rooted in plants, but we don’t label our philosophy in one way because that’s not what we’re about!
We help you eat more of these nutrient-dense, whole foods that are so beneficial to your health, but you’re still able to enjoy all foods and learn how to incorporate (or not) aspects of this information into your own life.
Here are a few of the principles of a plant-based diet:
<h3>Eat a Wide Variety of Plant-Based Foods</h3>
Plant-based means exactly that — the basis of your diet is coming from plants, the emphasis is on the plants. That may be fruits, vegetables, whole grains, healthy fats, beans, legumes, nuts, nut butter or seeds. The degree to which you fill your plate with plants is completely up to you.
For nutrition purposes, the more color you have – the better! The colors of plant-based foods are a result of the pigments that are naturally present in the food items. Chlorophyll (green), flavonoids (yellow, red, blue and purple), carotenoids (orange, red, yellow and pink) and betalains (red, violet) are all responsible for different colors and corresponding nutritional benefits.
Mimic the rainbow on your plate whenever you can to ensure you’re getting a wide range of pigments, and therefore vitamins, minerals, antioxidants and nutrients!
<h3>Mindful Consumption of Animal Products </h3>
Maintaining a plant-based diet also implies the <a href="https://nutritionstripped.com/guide-animal-protein/">mindful consumption of animal products</a>. Some may choose to include animal products, and others may not.
For those who do, choosing wholesome sources of animal protein that have been raised ethically is optimal. Looking for organic, cage-free, and antibiotic-free products will help you to do just that!
When it comes to animal products, reaching for lean protein as much as you can will also improve the health benefits of a plant-based diet. Think grass-fed lean beef, organic chicken breast, turkey, eggs or pork loin.
<h3>Find Enjoyment and Satisfaction from Whole Foods</h3>
Another key principle of plant-based eating is enjoying the foods you’re making.
Yes, these foods can provide us with so many nutrients, but that doesn’t mean you sacrifice taste and enjoyment of your meals.
So when you’re eating plant-based, you want to eat a variety of foods and also learn how to make them more enjoyable and satisfying to you, which may look like developing a few <a href="https://nutritionstripped.com/healthy-cooking-techniques-beginner-chef/">cooking skills</a> or learning how to play with <a href="https://nutritionstripped.com/healthy-eating-series-how-to-gain-confidence-with-taste-and-flavor-profiles/">flavor profiles</a>.  Vegetables don’t have to be boring or bland! It’s all about developing the skills to really know how to master these ingredients and make them nutrient-dense and delicious at the same time.
If you’d like some beginner-friendly plant-based meals, download my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide to creating healthy eating habits</a>, where I share the Nutrition Stripped Community’s top five favorite recipes!
<h2>Benefits of a Plant-Based Diet</h2>
A plant-based or plant-centric diet includes whole plant foods that are abundant in nutrients such as vitamins, minerals, dietary fiber, antioxidants, phytonutrients, and healthy fats.
This balance of nutrients found in many whole foods can help us live healthier lives in various different ways!
<h3>Simple Nutrition for Meals</h3>
One of the top benefits of plant-based eating is how easy it is to incorporate into your life and simplify nutrition and healthy eating.
There are so many diets and trends out there, but at the end of the day, it comes down to eating a variety of whole foods and also learning how to practice balance. This often makes it so much easier for people to maintain than 30-day diets or plans, because the focus is on adding more of these powerful foods to their plate, rather than avoiding foods.
We use a simple visual check system here at Nutrition Stripped for a balanced, plant-heavy meal, called the <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five</a>. It’s a quick system that helps you create a nutrient-dense meal every time, with a focus on plants, but with the freedom to add other foods as well.
Consistency in healthy eating is what has the power to care for our health and wellbeing, so focusing on long-lasting and simple practices is key.
<h3>Improve Heart Health</h3>
By eating a plant-based diet, you can reduce your LDL cholesterol as well as total cholesterol while increasing HDL cholesterol.
To give you a little context, LDL cholesterol is commonly referred to as the “bad” cholesterol while HDL cholesterol is the “good” cholesterol.
This combination of adjustments helps to increase your heart health and prevent the incidence of damaging and possibly fatal cardiac events in the future (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662x">1</a>). It has also been shown to prevent the occurrence of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28728684">2</a>).
Not just cholesterol, but blood pressure can also be significantly improved through the adoption of a plant-based lifestyle. On average, those maintaining a plant-based diet comprised of whole, nutritious foods have lower systolic and diastolic blood pressure (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662x">3</a>).
<h3>Manage or Prevent Type II Diabetes</h3>
Whether you have already been diagnosed with type II diabetes or are simply looking to prevent it, a plant-based diet can be used to both manage and prevent diabetes.
With an emphasis on plants, a plant-based way of eating results in an increase of both soluble and insoluble fiber intake. Fiber is responsible for slowing the rate of digestion and contributing to the stabilization of blood sugar.
Additionally, a whole-food, plant-based lifestyle results in the reduction of processed food intake as well. This undoubtedly results in a decreased intake of refined and processed sugars. When consumed regularly, refined and processed sugars result in perpetual blood sugar spikes and insulin resistance over time. Both of which are associated with the development of diabetes.
Ultimately, research has shown time and time again that plant-based eaters are at a lower risk for developing type II diabetes. Specifically a 34% lower risk than those living a non-plant-based lifestyle (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221319/">4</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221319/">5</a>).
<h3>Reduce Cognitive Decline</h3>
Plant-based food items are packed with antioxidants, compounds that are frequently associated with a decrease in cognitive decline.
When we say cognitive decline, we’re referring to disease states such as dementia or Alzheimer’s disease.
Plant-based diets with higher concentrations of fruits and vegetables lead to a reduction in cognitive decline and therefore decreased chances of developing dementia or Alzheimer’s disease (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293796/">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25312617">7</a>).
<h3>Nourish The Microbiome</h3>
Prebiotics are essentially food for the healthy bacteria found in the gut microbiome. Prebiotics are essentially carbohyrates that your body cannot digest, they’re found in plant-based products such as fruits, vegetables and whole grains.
By consuming a plant-based diet, you are nourishing your microbiome and providing the healthy bacteria with the fuel it needs to grow. (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555881/">8</a>)
<h3>Normalize Digestion</h3>
The average adult only consumes about 15 grams of fiber per day. In contrast, women should receive at least 25 grams per day and men 35 grams per day.
A plant-based diet is packed with fiber, both soluble and insoluble. For those struggling with irregular digestion patterns, a plant-based diet can help normalize their digestion.
With that being said, it’s important to gradually increase fiber intake over time. A significant, sudden increase in fiber can result in just the opposite.
<h3>Positively Impact The Environment</h3>
Not only is a plant-based diet good for your personal health — but it can help positively impact the environment by reducing your carbon footprint.
As opposed to an animal-based diet, a plant-based diet results in reduced water and land usage as well as a reduction in pollution. Over time, this could make a significant impact on the state of our environment (<a href="https://www.semanticscholar.org/paper/Diet-and-the-distribution-of-environmental-impact.-White/45ed8b16a03656d2eacfcede582bd1b4d0f08738">9</a>).
<h2><img alt="" class="alignnone wp-image-54177 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-vegetables-33x50.jpg 33w" width="2700" /></h2>
<h2>What You’ll Eat on a Plant-Based Diet</h2>
As you’re getting started with plant-based eating or refining your skills, the <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five</a> is a great tool to use when building your plate.
This outline depicts all of the meal components that should be included at mealtimes.
Protein
First up, we have protein. This may be a plant-based form of protein such as quinoa, beans, legumes, edamame, nuts or seeds. It could also be a lean source of <a href="https://nutritionstripped.com/guide-animal-protein/">animal protein</a> such as organic chicken breast, turkey, pork loin or eggs if they are a part of your lifestyle as well. 
If you’re wondering how to get enough protein when eating more plant-based and reducing animal protein, check out this blog and video on 1<a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">0 plant-based proteins you should try</a>!
Protein is involved in digestive health, rebuilding tissue and muscle, energy, hormonal production (ex. growth hormone), immune health as antibodies, enzymes (ex. phenylalanine hydroxylase), structure, and storage/transportation of other molecules (ex. ferritin). Protein is part of every single cell in our body.
It’s safe to say it’s important!
<h3>Fat </h3>
This is where your satiety comes from. <a href="https://nutritionstripped.com/what-are-healthy-fats/">Fat</a> is also important for the absorption of fat-soluble vitamins (vitamins A, D, E and K). These are the vitamins that care for you hair, skin, and nails! You can use things like extra virgin olive oil, avocado oil, nuts, seeds, olives or avocados.
The more plant-based sources of fat, the better. These tend to be higher in unsaturated fats that support heart health.
<h3>Starchy Carbohydrates</h3>
<a href="https://nutritionstripped.com/carbohydrates-part-i/">Carbohydrates</a> fall into two major categories: starchy and nonstarchy.
Starchy carbohydrates include whole grains such as brown rice and quinoa. They also include certain vegetables like peas, corn, and potatoes as well as fruit.
These sources of carbohydrates give you more energy than non-starchy carbohydrates. 
<h3>Non-Starchy Carbohydrates</h3>
When you hear non-starchy carbohydrates, think of vegetables. Broccoli, Brussels sprouts, romaine lettuce, cucumbers – you name it and it’s nonstarchy. 
These forms of carbohydrate are packed with vitamins, minerals, fiber, and water – the more you have in your diet, the better!
<h3>Flavor Factor</h3>
Lastly, we have to make all of this taste good when combined. The flavor factor might be a <a href="https://nutritionstripped.com/the-best-homemade-tomato-sauce/">red sauce</a> you made or your favorite dressing like this <a href="https://nutritionstripped.com/creamy-turmeric-dressing/">creamy turmeric dressing</a>.
Use <a href="https://nutritionstripped.com/healthy-eating-series-how-to-gain-confidence-with-taste-and-flavor-profiles/">herbs and spices and spices to liven up your dish</a> and make it your own!
<h2>What You Need to Know About Nutrition When Eating a Plant-Based Diet</h2>
There are a few key components to keep in mind when making food choices and decisions within a plant-based lifestyle.
<h3>Know Where to Get Key Nutrients That Typically Come from Animal Protein </h3>
There are various nutrients that are most commonly found in animal-based products. When maintaining a plant-based lifestyle, it’s important to keep these nutrients in mind.
Vitamin B12, iron, zinc, vitamin D, and calcium are the most common nutrients of concern. To learn more about how to consume adequate amounts of these nutrients on a plant-based diet and whether or not you’ll need to add a supplement, head <a href="https://nutritionstripped.com/plant-based-important-nutrients/">here</a>!
<h3>Processed Plant-Based Foods to Watch </h3>
There are quite a few products and food items out there that are marketed or displayed as plant-based that aren’t necessarily whole foods.
Let’s start with the plant-based meat category. These products appear to have swept the nation with the blink of an eye within the past year or so.
They’re made completely of plant products and void of any animal products, which means they must be healthy, right? Not exactly.
These imitation meats are very highly processed, and they don’t contain any whole foods.
The plant-based diet we’re talking about here is one based on whole foods, not processed ingredients. When looking at nutrition labels for packaged goods labeled as plant-based, look for ingredients you recognize.
If you see “Plant-Based” on the front of the package but don’t see a single fruit, vegetable, whole grain, nut, or seed listed in the ingredients, that’s a red flag.
<h2>Tips for Starting Your Plant-Based Diet</h2>
New to plant-based eating? Here are some first steps you can take to get started! 
<h3>Take It Slow</h3>
First and foremost, take baby steps. In order to make a long term lifestyle change, slow and steady wins the race. 
Start by increasing your vegetable intake slowly but surely, then add in some additional fruits and maybe some whole grains.
Once you’re starting to get comfortable with this increase of whole foods, then you can start to address the animal-based food items in your diet. Ask yourself; are there some things you’d like to go without? Others you just can’t live without? Then go from there! 
Making a significant lifestyle change such as this may require some additional support. Don’t hesitate to reach out to a <a href="http://nutritionstripped.com/services">registered dietitian</a> to guide you through the process.
<h3>Invest in a Few Kitchen Essentials</h3>
Often times living a plant-based lifestyle means more time spent in the kitchen. If this is the case for you, start to familiarize yourself with your kitchen and kitchen tools.
There are a few <a href="https://nutritionstripped.com/kitchen-equipment-essentials-home-cook/">kitchen tools</a> that are commonly used in plant-based recipes and cooking that you’ll want to invest in for your kitchen.
A few common ones that you’ll find used throughout Nutrition Stripped recipes include:
<ul>
<li>A <a href="https://www.amazon.com/Vitamix-Professional-750-Container-VM0158A/dp/B00RW8HWYK/ref=as_li_ss_tl?ie=UTF8&qid=1515057380&sr=8-5&keywords=vitamix+professional+series+750&linkCode=sl1&tag=nutritstripp-20&linkId=3446316dabfa0885718dda4673594a70">Vitamix Blender</a> which is ideal for blending nut-based cheeses, sauces, and dips along with smoothies, soups and the like!</li>
<li>Non-Toxic cookware, like <a href="https://shareasale.com/r.cfm?b=1469461&u=1286250&m=93746&urllink=&afftrack=">The Always Pan</a>, that makes it easy for you to <a href="https://nutritionstripped.com/healthy-easy-meals/">whip up meals throughout the week</a></li>
<li><a href="http://amzn.to/2E5VZ5w">Glass-Lock Food Storage Containers</a> for storing prepped items and keeping your food fresh</li>
<li>A <a href="http://amzn.to/2EFUNHg">Chef’s Knife</a> for chopping, slicing, and dicing all of your fruits and veggies!</li>
</ul>
These are some of the tools that will support you daily in the kitchen and help make you a little more efficient so you can enjoy the process.
<h3>Stock Your Pantry with Plant-Based Foods</h3>
You’ll also want to stock your pantry with a few plant-based staples so you can create delicious plant-based meals without feeling lie you don’t have the right ingredients on hand.
Here’s a couple things to think about stocking in your pantry. I recommend first stocking the pantry with the things you  know and love and trying maybe 3-5 new ingredients that you think you’ll like, or that you’ve tried before but haven’t ever cooked with yourself! That will give you a fun balance of tried and true and new and exciting.
<ul>
<li>Nuts</li>
<li>Seeds</li>
<li>Nutrition yeast (this is packed with B-Vitamins plus it gives you a delicious cheesy flavor!)</li>
<li>Grains</li>
<li>Gluten-free flour</li>
<li>Plant-based Protein</li>
</ul>
Some of our recommendations for these products are linked in the <a href="https://nutritionstripped.com/product-tag/nutrition/">NS shop</a> if you want more specific recommendations!
<h3>Build A Rainbow </h3>
Try and have some variation on your plate as much as you can. The more color, the more nutrients.
Sometimes starchy carbohydrates are the most familiar when you’re going through this transition. While these carbohydrates are still great, don’t forget to add in those fruits, vegetables, nuts, seeds, and legumes as well.
I promise your digestion and health will thank you!
<h3>Utilize Plant-Based Alternatives to Animal-Based Products</h3>
There are so many great products out there that can give you the same taste, texture and mouthfeel as traditional animal-based products.
<a href="https://nutritionstripped.com/guide-to-eating-dairy-free/">Dairy</a> is a particularly popular category for this! From dairy-free cheeses to yogurts, dressings and milks, you have so many different options for alternatives.
There are also naturally plant-based products that have the ability to mimic the taste and texture of animal-based products when properly prepared. Tempeh and tofu are two great examples of this. Check out our guide to preparing protein to see exactly what we mean!
<h2><img alt="Crispy Homestyle Breakfast Potatoes | Nutrition Stripped" class="alignnone wp-image-69452 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased1-600x900.jpg 600w" width="2700" /></h2>
<h2>Easy Plant-Based Diet Meal Plan</h2>
Now that we’ve got the basics down, let’s go through a sample meal plan! You can use the recipes linked below to get started. 
<h3>Breakfast</h3>
<a href="https://nutritionstripped.com/crispy-homestyle-breakfast-potatoes/">Crispy Homestyle Breakfast Potatoes</a>
<a href="https://nutritionstripped.com/the-ultimate-green-breakfast/">The Ultimate Green Breakfast</a>
<a href="https://nutritionstripped.com/warm-breakfast-cereal-bowl/">Warm Breakfast Cereal Bowl</a>
<h3>Lunch </h3>
<a href="https://nutritionstripped.com/buffalo-tempeh-nourish-bowl/">Buffalo Tempeh Nourish Bowl</a>
<a href="https://nutritionstripped.com/1-pot-chickpea-curry-with-turmeric-rice/">Chickpea Curry With Turmeric Rice</a>
<a href="https://nutritionstripped.com/hearty-vegetable-bowl/">Hearty Vegetable Bowl</a>
<h3>Snack</h3>
<a href="https://nutritionstripped.com/healthy-coconut-energy-balls/">Coconut Energy Balls</a>
<a href="https://nutritionstripped.com/classic-cashew-cheese-3-ways/">Cashew Cheese Dip</a>
<a href="https://nutritionstripped.com/sweet-and-spicy-miso-edamame/">Sweet And Spicy Edamame</a>
<h3>Dinner</h3>
<a href="https://nutritionstripped.com/make-healthy-fajitas/">Fajitas</a>
<a href="https://nutritionstripped.com/bbq-tacos-homemade-tortillas/">BBQ Tacos</a>
<a href="https://nutritionstripped.com/plant-based-lentil-bolognese/">Plant-based Lentil Bolognese</a>
<h3>Sweets</h3>
<a href="https://nutritionstripped.com/high-protein-healthy-buckyes/">Protein Buckeyes</a>
<a href="https://nutritionstripped.com/double-dutch-chocolate-skillet-cookie/">Double Dutch Chocolate Cookie Skillet </a>
<a href="https://nutritionstripped.com/simple-lemon-berry-bars/">Simple Lemon Berry Bars</a>
<h2>The Bottom Line</h2>
Plant-based eating is a great way to improve your health and support the environment. It’s a lifestyle that you can tweak and alter so it’s unique to you and your individual needs.
<h2>Connect With Us!</h2>
We would love to hear about your experience with plant-based eating. Have you tried it before? Is this your first venture into the plant-based world? What are some of your favorite plant-based meals?
We would love to hear from you! I’m sure someone else reading this article would enjoy hearing what works for you as well. As always, you can connect with us on Instagram via <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a>, <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped,</a> #nutritionstripped.
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