Whole Food Plant-Based Diet for Beginners
If you’re considering a whole food plant-based diet, you might be overwhelmed by all the information out there. I know I took longer than I’d like getting started on my transition to a plant-based diet simply because I felt compelled to read everything I could find about it.
I also wanted to take a faith-based approach to my transition. Personally, if something doesn’t make sense to me spiritually and doesn’t align with God’s Word, I don’t feel compelled to make an effort to change.
So let’s get started by pointing you to Scripture verses from the book of Genesis that support this way of eating. Then, I'll explain what a whole food plant-based diet is, why plant-based nutrition is so good for you, and how to get started.
Why Is A Faith-Based Approach to a Whole Food Plant-Based Diet Appropriate?
As a Christian, I believe God cares about what we eat and how we choose to nourish our bodies. It’s true that we were created with free will, so we can choose anything we want. However, although everything is permissible, not everything is beneficial. (1 Corinthians 10:23)
When God created Adam and Eve, they lived in the Garden of Eden (until they were exiled for breaking God’s one command). I don’t know the exact diet they ate, but they definitely lived on plant-based foods, according to what God told them in Genesis 1:29:
“Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”
In Genesis 2:9, we get a glimpse into how vast, wholesome and nourishing God intended food to be:
“The Lord God made all kinds of trees grow out of the ground—trees that were pleasing to the eye and good for food. In the middle of the garden were the tree of life and the tree of the knowledge of good and evil.”
God didn’t intend for us to eat a diet made up of highly processed food, meats pumped with antibiotics, milk created for baby animals, and food covered in grease and oil.
If you haven’t noticed, this is basically what the Standard American Diet (SAD for short – pun intended) is. And a poor diet is the cause of about 11 million deaths per year – or 22 percent of all adult deaths – according to a study published in the esteemed medical journal The Lancet.
What is a Whole Food Plant-Based Diet?
As the name implies, there are two elements to this healthy way of eating.
Whole foods are foods that exist in their whole form rather than being processed – fruits, vegetables, legumes, and whole grains.
Plant-based means that the foods we’re talking about grow in the ground.
However, there’s one thing I want to make absolutely clear right from the start: this is NOT an all-or-nothing deal like becoming full-fledged vegan, for example.
If you want to adopt this lifestyle, you don’t have to say goodbye to animal foods forever – you’ll just reserve them for the occasional indulgence. This diet is plant-based, not plant-only.
To make this easier to understand, here’s what your diet will look like most of the time:
Main focus:
Fruits
Vegetables
Whole grains
Legumes
Can eat in moderation:
Nuts, seeds, and nut butters
Whole grain flours, breads, and pasta
Plant milks like almond or oat milk
Organic tofu and tempeh
Avoid or keep to a minimum:
Eggs
Dairy products like milk and cheese
Refined flours and grains
Meat and seafood
Oils
Refined sugar and other sweeteners
Dr. Greger’s Daily Dozen is a valuable guide to this way of eating, breaking down how many servings per day you should eat for optimal plant-based nutrition.
Why should you transition to a plant-based diet?
For your health
The main reason most people switch to a plant-based diet is to improve their health. Studies show it can reduce your risk of some of the biggest killers of our time, such as heart disease, colorectal cancer, breast cancer, diabetes, and Alzheimer’s.
We may not be able to control all our risk factors for disease, but I like to control the ones that are within my power – and diet is a huge one!
For the planet
There’s also the fact that it’s a lifestyle that is very kind to the planet. It doesn’t harm animals, which is a huge plus in my book. In addition, shifting from a Western diet to a plant-based diet can reduce food-related greenhouse gas emissions and water use.
For feeling your best
Of course, I’d be lying if I said I didn’t also eat this way because I love how I feel in my own skin – it gives me plenty of energy, keeps the blues away, has cleared up my adult acne, and helps me keep my weight under control after a lifetime struggle with the scale.
And it’s not just me; many studies have shown that this way of eating is beneficial for getting rid of excess pounds and keeping them off in the long run.
It really is the best thing I’ve ever done for myself, and I know you can get similar results.
How to transition to a plant-based diet
So all that sounds great in theory, right?
If you’re like me, the real hurdle is putting it into action.
The secret? Be true to yourself.
If you’re the type who likes to go all in on things, by all means, quit eating meat and dairy cold turkey and don’t look back.
But for me, that simply isn’t sustainable. When I try to be perfect, I get overwhelmed and end up throwing in the towel completely, and lots of people tell me that happens to them, too.
Instead, I find that a slower transition is the key to lasting change.
Here are three flexible approaches you can consider:
The slow fade
Start by reducing your meat consumption little by little before cutting it out almost entirely – yes, almost. This isn’t all or nothing, remember?
Then, you can work on reducing milk, then eggs, and then cheese. You can do this as quickly or as slowly as you like – the point is to do it in a way you can stick with.
2. The scheduler
If you’re the type who can’t function without your calendar app, this is the approach for you. Choose three days of the week – for example, Monday, Wednesday, and Friday – and strive to eat fully plant-based on those days. If you’ve ever tried Meatless Monday, you’ve got this in the bag!
You might also choose to experiment with going fully plant-based for one meal per day all week – preferably lunch or dinner.
3. The glass-half-full approach
Sometimes all we need is a change of perspective. With this Jedi mind trick, you’ll be focusing on what you can eat more of rather than what you’re giving up. And you’ll be loading up your plate with so much of these good foods that there just won’t even be room for you to miss the other foods.
For example, try adding some chopped baby spinach and garbanzo beans (aka chickpeas) the next time you make your favorite soup, and soon you won’t miss the meat or cheese you usually use.
Preparing a sandwich or wrap for lunch? Add some roasted vegetables and spread on some hummus, and you’ll find yourself getting into the habit and enjoying it in no time!
Plan ahead!
When you make healthy plant-based recipes you enjoy, cook extra and freeze it so you’ll have some lunches or dinners ready for another day. Just think of what you can do with all that extra time you’ll have!
Make sure you keep the right ingredients on hand so you can stay on track, and consider buying fresh-frozen vegetables if you’re worried about fresh produce going bad before you can eat it all. In time, you’ll get better at this part, I promise!
Don’t pressure yourself
As you’re navigating the waters of a whole food, plant-based diet, go easy on yourself. If you cave and eat a burger, all is not lost. Pair it with a salad if possible, and try to make your next meal plant-based.
I personally eat a whole food, plant-based diet 90 to 95 percent of the time. And when I stray, I don’t get upset with myself. I enjoy whatever I’m eating because if not, what’s the point? And then I go back to my usual diet as soon as I can.
Eating this way doesn’t mean you have to skip tiramisu on your trip to Italy or stay home and cry on Thanksgiving. Who wants to do that?
JOIN IN!
I’m currently working on a faith-based online course for Christian moms who want to serve their family well-balanced, plant-based meals and say buh-bye to energy crashes after mealtimes. This is going to be a step-by-step approach to transitioning to a healthy plant-based, Christ-centered lifestyle. Join my waitlist to be notified when the doors open!
Other blog posts you may be interested in:
6 Plant-Based Ingredient Must-Haves for Healthier and Tastier Meals
The Little-Known Truth About Plant-Based Protein
Vegan VS Plant-Based Diet: What’s the Difference?
The Daily Dozen: Getting All the Nutrients You Need (on a Plant-Based Diet)
What Supplements Do You Need on a Whole Food Plant-Based Diet