What do you eat on a plant-based diet? I wish I got a $ every time someone asked me that ;). After playing around with my diet for 4 years, I feel that I got the basics figured out more or less. The cornerstones of my diet are fresh, whole, plant-based foods. 

Plants contain all the nutritions that you need to be healthy. Focus on pseudo grains, whole grains, greens, beans and cruciferous vegetables, nuts and seeds. You will get enough protein, fat and carbohydrates to live an active and fulfilling life. The only supplements I recommend to take is B12 and vitamine D (during wintertime).

After eating a vegan diet for 4 years, I’ve figured out what works for me:

  • Whole foods meaning as little processed as possible
  • No sugar (fruit is ok)
  • Very little gluten
  • No or little caffeine, only herbal or green tea

Foundation foods

Beans

Vegetables

Greens

Oats

Chickpeas

Broccoli

Spinach

Quinoa

Black beans

Carrots

Different salad types

Brown rice

Kidney beans

Bok choy

Cucumber

Sweet potatoes

Mung beans

Mushrooms

Courgette

Buckwheat

Lentils

Cauliflower

Leek

Pumpkin

White beans

Beets

Celery

 

 

Nuts and seeds

Condiments

Fermented foods

Plant-based milks

Flax seed

Tamari

Tempeh

Soy milk

Chia seed

Tahini

Tofu

Oat milk

Nutbutters (no palm oil)

Sugar free soy yoghurt

Kombucha

Coconut milk

Hemp seeds

Miso paste

Sauerkraut 

Rice milk

 

If you want something sweet, eat fruit or dark vegan chocolate (80%).

Exercise:

Copy the table and replace my staple foods with foods that you like to eat on a regular basis. Create your own simple plant-based diet guidelines. Experiment with meals and keep tweaking your diet until it works for you. Take this table with you when you go grocery shopping and buy something from every category.

What are the benefits of eating this way?

As mentioned before, eating plant-based is good for your health, the environment and the animals. But I want to focus in this post on one aspect:

Emotional purging

Before you dive into this diet and go too fast, I want you to understand that this is a conscious diet. Meaning it will support your spiritual growth. Cutting out stimulants and processed foods will trigger a lot things. You will get confronted with your emotional attachments to certain products, you will discover how dependant you are on substances like coffee to wake-up or how you numb yourself with sugar or junkfood.

Accept that switching to a simple plant-based diet will be a spiritual process. Things will come up and you will have to deal with them by:

Giving yourself time and space to allow feelings to pass through you. You may experience sadness, loneliness or grief. But don’t identify yourself with these emotions, feel them and sit with them. They shall pass.

Write about what you feel and ask yourself why are you feeling this way? Keep asking yourself why until you feel that aha moment or a sense of relief as you’ve figured out the root cause of your emotion.

Work with a coach who will guide you through the process and hold space for you.

Do you choose one diet and stick with it for the rest of your life?

I invite you to take elements from this diet and try them out. I don’t think that a diet is set in stone. It changes with the seasons and with your lifestyle. I believe that for instance in the summer time you feel like eating a lot of fruit and raw salads, but in winter time you crave root vegetables and warm oats. I used to force myself to stick to a certain diet or to fast regardless of what my body was telling me. This doesn’t work and causes you to binge or feel weak. Over time you’ll naturally gravitate to what you need.

However, in the beginning you need to experiment with your diet as I assume you’re not used to eating less processed foods and consuming less stimulants. This can be uncomfortable for a couple of weeks or months before your body is used to the new way of eating.

I advice you to find an (online) community or coach that eats similar the way you do and seek out support the first couple of weeks. Ask questions, share your journey. This will help you go through the motions the first months. In the next chapter we’ll dive deep into eating intuitively and what that means.

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If you like my energy, book me for a private online yoga class, drop me a line via isabelle@theadiyogini.com

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In this seven part blog series I’ll reveal:

  1. How to eat consciously, intuitively and mindfully
  2. How to stop binging
  3. How to achieve sustainable weight loss
  4. How to switch to a healthy plant-based diet
  5. How to fast in a healthy and effortless way
  6. How to deal with the emotions that come up when switching to a conscious diet
  7. What to do after a binge eating episode

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