PLANT-BASED DIET 101

The plant-based movement seems to be a growing one and with any diet that eliminates a food source, you need to make sure you're eating all the right nutrients that are required for your body to continue to grow strong and healthy!

With plant-based diets many people find it hard to get in enough protein which is crucial to building lean muscles and fat-loss. While it is more difficult, there are tons of great animal-free protein sources. The key is to make sure that you're eating the right foods at the right time for your body to utilize them correctly.

PLANT-BASED PROTEIN SOURCES:

PAIRING FOODS TO MAKE A COMPLETE PROTEIN:

In order to make a complete protein, your choices must include the essential amino acids: Valine, Tryptophan, Methionine, Leucine, Histidine, Isoleucine, Phenylalanine, Threonine and Lysine. Use these combinations with 3 to 4 of your meals each day to insure you're getting in your complete proteins:

GRAINS + NUTS

LEGUMES + SEEDS

LEGUMES + NUTS

LEGUMES + GRAINS

LIMIT YOUR STARCHES IN THE EVENING:

• Ideal foods to have in the evening: Beans, hummus, lentils, quinoa (my fav!) and amaranth

• Foods to have in moderation in the evening: squash, yams, sweet potatoes, peas, pumpkin

• Foods to avoid in the evening: breads, pastas, cereals white potatoes and rice

Following these few tips can help set you up for your success with your new plant-based lifestyle! If you're looking to have a custom vegan or vegetarian nutrition program or have some general questions, feel free to contact me!

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