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Tips for Shifting to a Plant Based Diet for Meat Lovers

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A few long time readers might remember the 30 day Vegan challenge I did prior to the Houston marathon a few years ago, which turned in to almost a year of eating vegan. But my hubs never quite got on board and I eventually went back to incorporate meat…so I went in search of some ideas for transitioning to a plant based diet…for the Mid Western meat lovers in my life.

Have you considered starting a plant-based diet? Or maybe you’re already there, but finding it difficult to encourage your family or spouse to do the same?

After doing some research on different diets and healthy lifestyle methods, I told my husband that I wanted to incorporate more plant-based meals into our diet. This is not to say that I’m Vegan, so I’ll just get that out of the way! But I know the power of plants and want more!

What did he do with this suggestion?

Give me an intense look of skepticism, of course! Which simply made me more determined to prove we could both love the food and would feel better for doing it.
starting plant based diet

Why eat a more plant-based diet?

A plant-based diet has been recommended by many health experts and dietitians for years as a way to achieve optimal health and prevent certain diseases. According to the American Dietetic Association, those who consume a plant-based diet have:

  • lower risk of heart disease and cancer
  • lower low-density lipoprotein cholesterol levels (the bad stuff!)
  • lower blood pressure
  • lower rates of hypertension and type 2 diabetes

A few other benefits beyond your immediate health:

  • A plant-based diet can also aid in a slimmer waistline
  • fruits and vegetables are loaded with fiber, which helps keep you feeling fuller longer
  • better option for satisfying that sweet tooth than anything in a package
  • fruits and vegetables at the market are cheaper than meat products helping you save money in the long run (take that all you nay sayers of healthy eating being too expensive)

How to make a mason jar salad - tips for adding more fruits and vegetables to your diet!

5 Tips on How to Transition to a Plant Based Diet

Are you ready for the tips that have been used by many of my friends to transition to a more plant based diet, without feeling overwhelmed or underfed? Through a little trial and error here are some of the things that will help your meat lover enjoy more plants.

Start small.

Do you usually eat meat at every meal? Start with Meatless Monday and build from there. EVERYONE thrives on routine, just like Friday is your pizza night it quickly becomes accepted Monday’s are meatless!

Once your family is comfortable with one plant-based meal a week, increase to 2-3 meals per week. And of course, there’s no rule that says by added more veggies you need to go all the way to being vegan! Instead just know every added veggie is making a difference for your family.

Need some Meatless Monday inspiration?
Checkout this round up of plant-based meals that are great for athletes>>

Umami.

Sounds fancy, doesn’t it?

Umami is considered to be the taste sensation that makes food savory, complex and deeply flavorful. In a traditional diet, this sensation is largely achieved through meat-based dishes. However, the mouthwatering and satisfying sensation can also be achieved through plant-based foods, making vegetarian meals more appealing to the meat lovers in your life.

Examples of such foods include:

  • fermented foods (such as soy sauce, liquid aminos and balsamic vinegar),
  • mushrooms
  • tomatoes
  • nutritional yeast
  • toasted nuts and seeds
  • savory spices (such as cumin and rosemary)
  • vegetable broth

If you want your meat eater to be ok with vegan meals, this is a key step.

Tip: When cooking whole grains, use vegetable broth instead of water to add an extra layer of flavor!Find tips for including more vegetables in your families weeknight meals

Sneak in Veggies A LOT More Often

Whether you have kids or a picky-eating husband, try and sneak in veggies where they go unnoticed.

One easy way to do this is to use ½ steamed cauliflower and ½ potatoes when making mashed potatoes. Your family won’t even notice and the texture will be still be smooth and creamy! Another way that I love to sneak in veggies is to add leafy greens to our smoothies. Interested in trying it out for yourself?

Check out my 21 sneaky vegetable recipes!

One change that could make you healthier, slimmer, faster...will you try? #eatwell via @runtothefinish Click To Tweet

Don’t Forget about Protein!

A concern among many vegetarians is not consuming enough protein throughout the day. But many whole grains and vegetables that contain adequate amounts of protein:

  • quinoa
  • legumes (beans), edamame and lentils
  • nuts, hemp and chia seeds
  • tofu and tempeh
  • spirulina and nutritional yeast
  • even fun things like this high protein cookie dough

It definitely takes a little more thought and planning to ensure you’re meeting your protein requirements as a runner, but as Rich Roll and Scott Jurek have shown us it’s entirely possible!
Read more about making the switch as an athlete>>

Experiment with Different Flavors.

One of the ways that I get away with making so many vegetarian meals in my household is by frequently switching up the flavor profiles!

For example, one night I might do a Mexican quinoa bake and the next night an Asian-inspired dish.

Adding fresh herbs is another great way to keep plant-based meals extra flavorful! Next time a recipe calls for dried herbs, try adding the fresh version instead to enhance the flavors and brighten up the dish.Fresh herbs are a great way to sneak more plant based meals in your family dinner routine

How does my husband feel about our diet change today?

He loves it! I get many compliments from him on the vegetarian meals I prepare and he’s noticed a huge difference in his energy levels. He even called me the other day to ask what I put in our green smoothies because he needed an energy boost. That my friends, makes my heart feel all warm and fuzzy inside!

Transitioning to a plant-based diet does not mean you have to cut out anything completely (we certainly didn’t!). The goal is to focus on consuming more fruits and vegetables throughout the day, that’s it. It’s not about what you can’t have; it’s about what you should be eating to improve your health today, tomorrow and the years to come!

Do you do meatless Monday in your house?

Have you considered transitioning to a plant-based diet?

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Posted by amanda Categories: vegan, vegatarian

Reader Interactions

Comments

  1. Carla says

    September 21, 2015 at 6:03 am

    I love this post and I am sharing on social media but also with my own husband.
    I joke all the time about how I'm a carnivore BUT that's really only my love of beef jerky:-)
    Other than that I've transitioned to mainly plant-based, too
    My recent post G-d gives us opportunities

    • fitlivingblog2 says

      September 26, 2015 at 9:15 am

      Hi Carla! Thanks for sharing and I'm thrilled that you found the post helpful. It's okay to have a little beef jerky every now and then ;-)
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  2. courtneybentley says

    September 21, 2015 at 6:11 am

    My favorite non meat protein is spirulina, it is SO easy to add to smoothies and the impact it has had on my health has been significant! Thanks for sharing all of these tips xo C

    • fitlivingblog2 says

      September 26, 2015 at 9:16 am

      That is such a great idea! I need to get some spirulina to add to my green smoothies. Thanks, Courtney!
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  3. tinamuir says

    September 21, 2015 at 6:13 am

    You know I do meatless monday :) I post about it every week! Nice to have you on the same page today. Nice to meet you Carly! I toooottally agree about moving towards a plant based diet, it really does make a difference. Glad you are sharing. I love tempeh the most I think….when it comes to meat substitutes anyway :)
    My recent post Meatless Monday- Roasted Sweet Potato and Black Bean Enchiladas

    • fitlivingblog2 says

      September 26, 2015 at 9:17 am

      Nice to meet you too, Tina! I am totally with you on the benefits of a plant-based diet :-)
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  4. fruitionfitness says

    September 21, 2015 at 7:40 am

    I'm not totally meatless, but I'd say I'm plant based 80% of the time…not too bad! Great tips Carly!
    My recent post Baked Macaroni Pumpkin Cups

    • fitlivingblog2 says

      September 26, 2015 at 9:17 am

      Thank you! I say that's a great balance… keep it up!
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  5. Megan says

    September 21, 2015 at 12:01 pm

    I don't think I could ever go completely plant based. I just love my chicken and fish too much, but I do eat a lot of meatless meals and have found it makes it a huge difference in my digestion and way I feel.
    My recent post Pumpkin Gingerbread Granola {Paleo, GF}

    • fitlivingblog2 says

      September 26, 2015 at 9:17 am

      That's great, Megan! I love fish and we eat it a few times a week. Balance is key!
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  6. meaganleanne says

    September 21, 2015 at 2:04 pm

    I've been a vegetarian my entire life and I've never desired to eat meat. Eating out nowadays is getting nicer with more and more restaurants understanding how to make yummy dishes without meat.

  7. thisrunnersrecipes says

    September 21, 2015 at 2:21 pm

    So many great tips in this post – thank you, Carly! Unami is such an important part of making meatless meals delicious. I eat meatless for breakfast and lunch, and then my husband and I try to eat meatless one day each week. It fosters a lot of creativity when it comes to cooking, which I love!
    My recent post Marathon Nutrition {Marathon Monday} + Portland Marathon Training Week 16

    • fitlivingblog2 says

      September 26, 2015 at 9:18 am

      You're welcome! There are so many ways to cook with fruits and vegetables – I love the challenge of finding new ways to make a delicious meal that my husband will love, too!
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  8. Liz says

    September 21, 2015 at 2:32 pm

    I tried to go completely plant based and it just didn't work for me.. but I try to have 2 meals or snacks a day that are entirely plant based!
    My recent post Fresh Mango Salsa & Chicken Lettuce Wraps

    • fitlivingblog2 says

      September 26, 2015 at 9:19 am

      That's great, Liz! A plant-based diet isn't for everyone and it's important to find what works for you :-)
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  9. Deborahbrooks14 says

    September 21, 2015 at 9:02 pm

    Great info here for people wanting to transition to a plant based diet. I've been a vegetarian since childhood so I am a big fan. Thanks for linking up with us today for meatless Monday. It would be great if you could please add our badge and link back to us in your post somewhere. Thanks!
    My recent post Freekeh Black Bean Burgers-Meatless Monday

  10. Randy says

    September 21, 2015 at 9:39 pm

    Fantastic post. I've lost track of the number of friends I have who claim they just can't give up meat. I've been meatless for almost 10 years now. Loved the tip about using veggie broth. I can make a pretty mean gravy by blending veggie broth with a roux. One suggestion I'd make is to try Quron. Probably the closest "bite" in a meat substitute I've found so far.
    My recent post What Is Mindful Exercise?

    • fitlivingblog2 says

      September 26, 2015 at 9:19 am

      Thanks, Randy! I will have to check out Quron. Sounds interesting!
      My recent post My Journey to Living a Paleo Lifestyle: Everyday Grace

  11. Alex's Plant Diet says

    September 22, 2015 at 1:22 pm

    I understand Why to choose Plant Diet?

    lower risk of heart disease and cancer
    lower low-density lipoprotein cholesterol levels (the bad stuff!)
    lower blood pressure

    But…… I tried but whenever meat comes in front of me.. I just run for it.. Cant ignore..
    My recent post 5 Differences Between The Boy You Date And The Man You Marry To Help You Choose A Life Partner

  12. Crystal says

    May 9, 2017 at 8:58 pm

    I thought I would have a hard time going vegan but it had been a lot easier than I thought. If I eat meat, I’m part of the problem why those poor innocent animals get slaughtered. I don’t think I’ll ever be able to eat it again after knowing what I know, now cheese on the other hand, especially cream cheese will be harder to give up. Now, time to look at whats in my makeup and beauty products. Thank for the interesting article :)

  13. Gina says

    July 8, 2017 at 10:45 pm

    What convinced my husband was watching on Netflix “What the Health”. We have started 3xs a week delivery from Purple Carrot. We are excited and ready for the change …. for a healthier life

    • amanda says

      July 10, 2017 at 7:32 am

      Yeah, good luck!!! Let me know how it goes!

  14. Paige Cassandra Flamm says

    August 8, 2019 at 9:25 am

    These are all amazing tips! I’ve been trying to eat more whole foods and eat less meat this year, and I can tell the difference that it’s been making in my body!

    Paige
    http://thehappyflammily.com

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
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Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
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At 16 I had a full mane of hair I loved.
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At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
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✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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