Do you want to try out a plant-based diet and kickstart your weight loss results? Try my new 30-day challenge this January!
In this post, I'm going to share my notes from a recent video 30-Day Plant-Based Weight Loss Challenge, PLUS 5 recipes to get you making the right decisions in the kitchen!
Check out the video below for a detailed explanation of the following notes.
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Key Rules
- Simplicity: maybe you’re new to veganism or new to eating healthily
- Health PLUS weight loss
- Nutrition-centred approach
- No going hungry
Getting Started
- Balance between what’s optimal vs. what you can adhere to
- Consistency over perfection
- Learn as you go—resources?
Food Shopping List Ideas
- 6 basic staples:
- Grains: brown rice, bulgur wheat, oats, and whole wheat pasta.
- Potatoes: sweet and white potatoes. I like the large ones for baking!
- Legumes: kidney beans, chickpeas, and lentils are my favourites.
- Fruit: grapes are my #1 choice and frozen berries are great for breakfast oats & smoothies. Try apples, pears, oranges, and melon too.
- Vegetables: I like courgettes, red pepper, sweetcorn, kale, and onion.
- Healthy fats: almonds, hazelnuts, chia seeds, sunflower seeds and avocado.
To Calorie-Count Or Not To Calorie-Count?…That Is The Question!
- Not necessary for many (particularly at first)
- Plant foods tend to have very low calorie-density
- Links in description for online calorie calculators
Nutrition Points To Note
- Fat content: plant fats v. healthful but can SLOW weight loss
- Processed foods: are they acceptable? (bread, cereal, pasta, polenta, etc.)
- Food/plate volume: 60% starches, 30-35% fruits & veggies, 5-10% fats
- No oil
How Often Should I Eat?
- We’re thinking about adherence again here!
- It’s more about eating right than it is about meal frequency
- What do you prefer?
- What feels good for your body?
- What fits your schedule?
Meal Ideas
- Breakfast: Berry/banana oatmeal, potato hash, smoothies, fruit, cereal, toast
- Lunch: tofu stir-fry, sandwiches, mixed bean salad, green salad + beans/quinoa
- Dinner: rice + beans/buddha bowl, pasta, jacket potato
- Snacks: fruit, toast, raw veggies - larger meal portions
- 5 free recipes below (meals + dressings)
How Quickly Can I Expect Results?
- End of week 1/start of week 2
- 1-2lbs per week is great progress (but this depends of several factors)
- Patience
Exercise
- Do some!
- Cardio is great for calorie-burn, resistance training great for muscle
- Running, swimming and cycling are the best for calorie-burn (depends on intensity)
Monitoring Progress
- Before & after photos
- Weigh yourself every 2nd day
- Bloodwork?
Troubleshooting
- Lower fat content
- Look at calorie intake
- Focus on whole foods
- Consistency?
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Recipes
Scrambled “Eggs” (serves 1)
200g firm tofu
1 small red onion, diced
1 garlic clove, finely chopped
1 spring onion, sliced
1 teaspoon ground turmeric
1 teaspoon smoked paprika
1⁄2 teaspoon black himalayan salt*
1⁄4 teaspoon ground black pepper
Sourdough, wholewheat or gluten-free bread to serve (optional)
Directions:
1. Place the red onion, garlic, and spring onion in a frying pan over a low heat with a splash of water. Saute for 5-10 minutes until soft.
2. Add the spices to the pan, mix, and cook for a further 2 minutes.
3. Crumble the tofu into small pieces using your hands and place into the pan. Mix evenly with the scramble and cook for another 5 minutes, stirring occasionally. Serve it with bread or enjoy it by itself.
Chickpea & Kale Sandwich (serves 1)
1 can chickpeas, drained
1 carrot, grated
1 garlic clove, crushed
A squeeze of lemon
1/2 teaspoon crushed chillies
1 tablespoon nutritional yeast
2 large kale leaves, washed 1/4 cucumber, thinly sliced
2 slices sourdough, wholewheat or gluten-free bread
How to prepare:
- Place the chickpeas, carrot, garlic, lemon, crushed chillies and nutritional yeast in a food processor and pulse until smooth but still a little chunky.
- Spread evenly on the bread and top with the kale leaves and cucumber.
Mushroom & Pea Masala (serves 1)
1 cup green peas (fresh or frozen)
1 1/2 cups white button mushrooms, thickly sliced
1 medium onion, diced
1/2 teaspoon mild curry powder
1/2 teaspoon cumin
1/2 teaspoon red cayenne pepper
1/2 teaspoon ground black pepper
Salt to taste
How to prepare:
- Sauté the onion in a large non-stick frying pan in a little water. After 5 minutes, add in the remaining ingredients and mix well. Cook for 10 minutes and serve with 1/2 cup white or brown basmati rice.
Oil-Free Hummus
1 can chickpeas, drained
2 cloves garlic, chopped
2 tablespoons water (adjust for smoothness - you could even use almond milk for a more creamy texture)
1 tablespoon tahini
Juice of half a lemon
1/2 teaspoon crushed chillies (optional)
How to prepare:
1. Place the chickpeas and garlic into a blender or food processor and pulse until finely chopped.
2. Add in the remaining ingredients and blend until smooth. Add more water if necessary. Add salt and paper to taste.
Easy Vinaigrette
1 cup or 220ml rice vinegar
2 teaspoons Dijon mustard
2 garlic cloves, crushed
Dash of salt
How to prepare:
1. Whisk all ingredients together by hand or blitz in a food processor.
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