100% Plant Based Eating.

WilliamG

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Now I hope this does not go off to this "diet" vs that one...

I've chosen this path after having been a vegetarian (with eggs, fish, and dairy) for 30+ years. But I just had an angiogram and we found a bit of constriction (<30% in one artery). Not enough for a stent which is good in my opinion. So that was an announcement from my future self that I can change this...

I have garden where I grow my salad makings and greens and some potatoes (even sweet potatoes). My wife and I have adapted to the "starch with lots of greens" menu base. Then we work off that idea. I've not had to food prep yet given my eat at home situation. But I know I may be doing that soon.

So those of you that ARE eating 100% plant based food... How long have you ate this way? What things have you found make it easier in your daily life? Do you prep your week? Find alternatives?
 

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I'm gonna be that fool that posts even though it doesn't apply to me:

There was a time when I considered attempting a vegan diet just to see how I feel after a while, and my biggest obstacle was eating for lunch, which I normally buy from some local spot near my work site (which isn't always the same place).

At that point, I was going to work with vegan meal replacement powders and shakes, which were cheaper in bulk compared to just buying out like I normally do. For home, it's easier to manage prepping meals to cook (rice and beans for the ease of it), although the challenge would be trying to not hate myself for keeping such a monotone diet.

Don't know if that helped at all.
 
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WilliamG

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I'm gonna be that fool that posts even though it doesn't apply to me:

There was a time when I considered attempting a vegan diet just to see how I feel after a while, and my biggest obstacle was eating for lunch, which I normally buy from some local spot near my work site (which isn't always the same place).

At that point, I was going to work with vegan meal replacement powders and shakes, which were cheaper in bulk compared to just buying out like I normally do. For home, it's easier to manage prepping meals to cook (rice and beans for the ease of it), although the challenge would be trying to not hate myself for keeping such a monotone diet.

Don't know if that helped at all.

That's a fair answer. I don't do any meal replacement powders or shakes. I think (at least for me) that's not sustainable. Our staple for protein is cooked greens... Lots of cooked greens along with legumes, lentils, and starch. The volume of food I consume is rather phenomenal compared to my traditional eating patterns in my life. When the two of us eat salad, it's the same amount we would have served 4 or 5 people! Our dressings are vinegar based (with silken tofu or nut yogurts and spices).

For me, I see meal prep to sustain this lifestyle much of the time.
 
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This is challenging for me. I don't eat meat with every meal or even every day. However, I have been eating it more often in the past year since I have gotten back into lifting weights.

My usual go-to protein sources were nuts, beans and quinoa. The guy I was working out with explained that I needed to cut down on my fat and carbohydrate intake and also increase protein in order to get the most out of my workouts. Now my main protein sources are protein powder, low fat cottage cheese and yogurt.

I'm still not consuming enough calories per day, but I think the macronutrient ratios are better. I have tried a few calorie counting apps and I just don't have the patience for it.
 

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So those of you that ARE eating 100% plant based food... How long have you ate this way? What things have you found make it easier in your daily life? Do you prep your week? Find alternatives?

I aim for a balanced diet of complex carbs, protein, and good, healthy fats (like avocados), and low sugar.

I guess it's been a little over two years for me. I ate meat occasionally in the past, maybe once a week or so. Mainly chicken or fish. When I have the time to prep, it does end up saving time. Having an extra freezer comes in handy too.

For example, making a big batch of veggie chili and freezing it in individual portions. Those plastic containers some takeout foods come in that are black with clear plastic tops come in handy. Cook more rice than you need and freeze some. Cut up lots of veg like carrots, sweet potato, red onions, potatoes, turnip, beets etc. Toss very lightly in olive oil (I limit the amount of oils in my diet as well), season as you like and bake a bunch on two large pans in the oven. Gives you leftovers for the rest of the week. Can puree some if you want to make a soup, etc.

Buy frozen edamame soy beans. Cook in boiling water for a couple of minutes and add to salads to boost protein. Buy a bag of hemp seeds from Costco or somewhere, and sprinkle on cereal or salads for protein, iron, etc.

Plant-based smoothies are great and easy to make for a pre and post workout. I use unsweetened soy milk, a banana, a couple of handfuls of spinach, some frozen fruit such as sliced strawberries, blueberries, whatever you like. You can't taste the greens in there at all. There's protein in the soymilk, and you can add extra if you want to supplement with a vegan protein powder.

There are lots of ways to get high quality protein through tofu, beans, legumes, chic peas, quinoa, lentils, nuts, seeds etc. Also it's so much cheaper.

Helps to find a couple of sources online where you trust the nutritional content of the provider, and that has helpful recipes too. I always have some items that are premade plant-based meals in the freezer too for when I'm too lazy, as well.

It takes a little work initially to adapt, but I've found it worthwhile for me. Hope this wasn't too long of a post :) Good luck!
 
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I aim for a balanced diet of complex carbs, protein, and good, healthy fats (like avocados), and low sugar.

I guess it's been a little over two years for me. I ate meat occasionally in the past, maybe once a week or so. Mainly chicken or fish. When I have the time to prep, it does end up saving time. Having an extra freezer comes in handy too.

For example, making a big batch of veggie chili and freezing it in individual portions. Those plastic containers some takeout foods come in that are black with clear plastic tops come in handy. Cook more rice than you need and freeze some. Cut up lots of veg like carrots, sweet potato, red onions, potatoes, turnip, beets etc. Toss very lightly in olive oil (I limit the amount of oils in my diet as well), season as you like and bake a bunch on two large pans in the oven. Gives you leftovers for the rest of the week. Can puree some if you want to make a soup, etc.

Buy frozen edamame soy beans. Cook in boiling water for a couple of minutes and add to salads to boost protein. Buy a bag of hemp seeds from Costco or somewhere, and sprinkle on cereal or salads for protein, iron, etc.

Plant-based smoothies are great and easy to make for a pre and post workout. I use unsweetened soy milk, a banana, a couple of handfuls of spinach, some frozen fruit such as sliced strawberries, blueberries, whatever you like. You can't taste the greens in there at all. There's protein in the soymilk, and you can add extra if you want to supplement with a vegan protein powder.

There are lots of ways to get high quality protein through tofu, beans, legumes, chic peas, quinoa, lentils, nuts, seeds etc. Also it's so much cheaper.

Helps to find a couple of sources online where you trust the nutritional content of the provider, and that has helpful recipes too. I always have some items that are premade plant-based meals in the freezer too for when I'm too lazy, as well.

It takes a little work initially to adapt, but I've found it worthwhile for me. Hope this wasn't too long of a post :) Good luck!
Great ideas. Not too worried about protein intake. We do occasional smoothies. But we happen to love greens. We follow more of a Dr. John McDougall diet. Greens on starch. We cook greens every other day to top our base foods.
 

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My background: I became lacto veg in 1980.
I will consume fish if it’s my only option. I taste dishes I make for others. I’ve been junk food vegan. I’ve been macrobiotic. I was on medical keto as a sprout. And I have grown sprouts. Raised a spawnling on a veg diet, although his father had different rules. I’d say kiddo, now adult, was 45 percent plant based. Today, he’s 60 percent plant based. I am at 75-80 percent.

I am orienting toward 90 percent WFPB. I do not have any metabolic diseases, known circulatory issues, or typical immediate “needs” to be fully plant based. I’m also getting my nutrition certificate in holistic nutrition, which is mainly plant based in education, and will be in execution.

All that said, I follow research; while humans are opportunivores, and can eat pretty much what they find for survival, we find far too much junk.

My view is we need micronutrients and fiber far more than refined carbs and protein,
I personally don’t fave a taste for fat, I was put off it from the medical keto. Thinking of heavy cream, or mayo, makes me retch to this day.

My basic pattern is green smoothie or oats for breakfast.
Salad or veggie & bean soup as lunch, this will usually have half my whole grain dips included.
Grilled/roasted veg, a sauce, and protein at dinner.

I use a 16 hour IF window (because estrogen fights IF with longer times when consistently used). Monthly I use a 20-30 hour fast.

my proteins are: legumes, tofu (preferably higher calcium), tempeh, chia, quinoa and simply eating enough foods with smaller percentages of protein. Again, I’m not high protein. my caloric range is 1200-1800 (I’m playing with keeping my metabolism on its toes), but the odd over day isn’t an issue.

I eat a lot of fruit, in season. Greens, root veggies, botanical fruits used as veg, mushrooms, whole grains, seeds and nuts. I struggle with variety, but I try a new item at least monthly.

My why often changes, and honestly, it’s preference and habit now.
I’m trying to imagine what this will look like as I blend my life with a partner. I basically live with him, he’s said “we live in (his neighborhood)” many times with his family this weekend.
He is fully omnivore and will stay that way.
I have Lentil Burger Principle going on at the house. He wants meat? I have frozen veg options at the ready. I make a plant based meal, hopefully with whole grains, and he grills his meat and adds cheese. I might have a marinated mushroom, or even a veggie burger I made and froze.

So far as prep goes, I prep the salad and grain bowl toppings and basically can pull out a “salad bar” most evenings. My smoothies are mostly from frozen ingredients, apples are my only fresh every time ingredient. I tend to cook fresh greens.

I'm not adverse to compliant prepared foods. Oat milk, almond milk.
I’m low oil by inclination.
I have an astounding spice cabinet.

I have never found a vegan cheese that was worth the expense. I should try making a stand in for buffalo mozzarella. My guy adores bruschetta.
 

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I became a strict vegetarian in 1974 after graduating college and supporting myself that last year by cooking steaks, burgers, and shish kabobs. I never wanted to see meat on my plate again and I haven't.

I was lacto-ovo for a few years and then shared a farmhouse with a guy who was macrobiotic (and without meat or fish). That lasted about 3-4 years but altered my thinking for decades. Using mayo as a standard option just disappeared.
We had a huge garden and grew chickpeas, celery, artichokes, Jerusalem artichokes, all kinds of greens, peppers, radishes, carrots, cardoon, and their were fruit trees, raspberries, blackberries and tons of tomatoes. We grew Belgian endive in the growing season just so we could have endive from roots buried in sand from the basement. Lots of canning, pickles, saurkraut, etc.
When I moved from there and no longer had a huge garden (or the pressure to remain strict macrobiotic or vegan), I began to add dairy and cheese again. Then on a first trip to Maine, there was lobster...

Over time, I began to eat fish maybe once per week. Even after meeting my omnivorous husband 33 years ago, I would cook meat for him but even he was based in my plant-dominant menu. At least once a week, there was a gigantic salad bowl suitable for 8 to 10 people that the 2 of us would have for dinner. We also ate tons of cooked greens, broccoli, etc.

And then TROUBLE! In 2004, I had a DVT (blood clot) in my left calf, and pieces of it broke off and went to my lungs (pulmonary emboli). Doctors made it clear that I was lucky to be alive, but despite many, many tests they couldn't find any genetic markers. I made it clear to them that I wasn't going to give up my greens, and we had to figure out dosage of blood thinner versus intake of greens.

Eventually, a medical researcher I met at my gym told me, "In India where I'm from, there are thousands of vegetarians who die every year from blood clots. You are getting so much vitamin K from greens that you are very prone to clots."

When I started working out at the gym, I decided I was eating too many carbs (I baked all of my bread for almost 30 years) and not enough protein.

For the past 20 years, I have eaten fish for dinner almost every night. I still eat eggs and cheese, too, but I am still very plant based.

My guide has always been indigenous food from cultures around the world, where there is always a mixture of grains and beans, sometimes with dairy added. Think Indian (rice and lentils), Mexican (corn and beans), Japanese (rice and tofu or edamame), the list goes on. And sometimes I think like a macrobiotic adding small amounts of anchovies or sardines to an otherwise grain/vegetable dish.

I make sure to eat lots of healthy fats(avocados, nuts, olive oil) and have no over-riding medical issues.

Prep is always an issue. I manage construction projects and never know where I will be for lunch so I always make my own. Usually there's a cheese sandwich on Ezekiel bread, half an avocado, whatever fruit is in season, and a handful of nuts.
 
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My background: I became lacto veg in 1980.
I will consume fish if it’s my only option. I taste dishes I make for others. I’ve been junk food vegan. I’ve been macrobiotic. I was on medical keto as a sprout. And I have grown sprouts. Raised a spawnling on a veg diet, although his father had different rules. I’d say kiddo, now adult, was 45 percent plant based. Today, he’s 60 percent plant based. I am at 75-80 percent.

I am orienting toward 90 percent WFPB. I do not have any metabolic diseases, known circulatory issues, or typical immediate “needs” to be fully plant based. I’m also getting my nutrition certificate in holistic nutrition, which is mainly plant based in education, and will be in execution.

All that said, I follow research; while humans are opportunivores, and can eat pretty much what they find for survival, we find far too much junk.

My view is we need micronutrients and fiber far more than refined carbs and protein,
I personally don’t fave a taste for fat, I was put off it from the medical keto. Thinking of heavy cream, or mayo, makes me retch to this day.

My basic pattern is green smoothie or oats for breakfast.
Salad or veggie & bean soup as lunch, this will usually have half my whole grain dips included.
Grilled/roasted veg, a sauce, and protein at dinner.

I use a 16 hour IF window (because estrogen fights IF with longer times when consistently used). Monthly I use a 20-30 hour fast.

my proteins are: legumes, tofu (preferably higher calcium), tempeh, chia, quinoa and simply eating enough foods with smaller percentages of protein. Again, I’m not high protein. my caloric range is 1200-1800 (I’m playing with keeping my metabolism on its toes), but the odd over day isn’t an issue.

I eat a lot of fruit, in season. Greens, root veggies, botanical fruits used as veg, mushrooms, whole grains, seeds and nuts. I struggle with variety, but I try a new item at least monthly.

My why often changes, and honestly, it’s preference and habit now.
I’m trying to imagine what this will look like as I blend my life with a partner. I basically live with him, he’s said “we live in (his neighborhood)” many times with his family this weekend.
He is fully omnivore and will stay that way.
I have Lentil Burger Principle going on at the house. He wants meat? I have frozen veg options at the ready. I make a plant based meal, hopefully with whole grains, and he grills his meat and adds cheese. I might have a marinated mushroom, or even a veggie burger I made and froze.

So far as prep goes, I prep the salad and grain bowl toppings and basically can pull out a “salad bar” most evenings. My smoothies are mostly from frozen ingredients, apples are my only fresh every time ingredient. I tend to cook fresh greens.

I'm not adverse to compliant prepared foods. Oat milk, almond milk.
I’m low oil by inclination.
I have an astounding spice cabinet.

I have never found a vegan cheese that was worth the expense. I should try making a stand in for buffalo mozzarella. My guy adores bruschetta.

Very much a path I've been on (though I was never on a Keto diet).

Things we find in our kitchen now:
Nutritional yeast
Silken tofu
Cashew (nut) yogurt
Smoked paprika
Franks Red Hot (the best vinegar sauce to put on cooked greens)
Dijon mustard
It seems one or more of these is used in every meal.


I'm learning to balance my calories. I can really eat a LOT of cooked and raw greens! The only thing is, I'm hedging my bets adding B12 and fish oil (since we use little oil). Feeling pretty good following this path! (plus losing 20 pounds over a few months is a bonus).
 
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For the past 20 years, I have eaten fish for dinner almost every night. I still eat eggs and cheese, too, but I am still very plant based.

My guide has always been indigenous food from cultures around the world, where there is always a mixture of grains and beans, sometimes with dairy added. Think Indian (rice and lentils), Mexican (corn and beans), Japanese (rice and tofu or edamame), the list goes on. And sometimes I think like a macrobiotic adding small amounts of anchovies or sardines to an otherwise grain/vegetable dish.

I make sure to eat lots of healthy fats(avocados, nuts, olive oil) and have no over-riding medical issues.

Prep is always an issue. I manage construction projects and never know where I will be for lunch so I always make my own. Usually there's a cheese sandwich on Ezekiel bread, half an avocado, whatever fruit is in season, and a handful of nuts.

Like you a big fish eater (I found some frozen halibut in the freezer that I will eat). For me the cost of fish has gone thru the roof. And since my taste is for salmon, halibut, and ahi... I've cut that out for a bit. Always have avocados! Small amounts of olive oil or nuts.
I do make a killer salsa that I enjoy with baked corn chips.

But I'm trying a little blood work test I'm having in November. My doctor (integrative md) is interested in seeing how it addresses my newly found (but minor) coronary issue.
 

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I agree. Really bad.
My wife and I are following Plantstock! This week. Lots of great science (oil and arteries... wow). And cooking tips.
Plant-Stock 2021 - PLANTSTRONG
Grabbed a five pack of tickets. Given a single was $49, and a dollar more was four extras to send to specific clients, what a deal.
Enabler! :p
 
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One of the problems I’ve found with plant based dieting is I’m always hungry after. Can eat a Veggie taco, veggie burger, big salad, beans, and I’m still hungry
 

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Grabbed a five pack of tickets. Given a single was $49, and a dollar more was four extras to send to specific clients, what a deal.
Enabler! :p
We did the same. Ann in the kitchen was out of control...
 

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One of the problems I’ve found with plant based dieting is I’m always hungry after. Can eat a Veggie taco, veggie burger, big salad, beans, and I’m still hungry

Not uncommon. So check out
Dr. Esselstyn and his family on YouTube. He's a renowned cardiologist. His wife is a crazy funny vegan cook (along with her daughter). And their son Rip is a retired fireman (pretty well built man) who talks a lot about eating a satiating vegan diet. You eat more than you do now.My wife and I consume 3 bunches of greens each day... With starchy potatoes, rice, or pasta... When you see the math laid out of oils vs starch (the right starch)... Starch wins.

Lots of options to keep the belly full!
 

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Not uncommon. So check out Dr. Esselstyn and his family on YouTube. He's a renowned cardiologist. His wife is a crazy funny vegan cook (along with her daughter). And their son Rip is a retired fireman (pretty well built man) who talks a lot about eating a satiating vegan diet. You eat more than you do now.My wife and I consume 3 bunches of greens each day... With starchy potatoes, rice, or pasta... When you see the math laid out of oils vs starch (the right starch)... Starch wins.

Lots of options to keep the belly full!
Whole carbs matter!
 

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Not uncommon. So check out Dr. Esselstyn and his family on YouTube. He's a renowned cardiologist. His wife is a crazy funny vegan cook (along with her daughter). And their son Rip is a retired fireman (pretty well built man) who talks a lot about eating a satiating vegan diet. You eat more than you do now.My wife and I consume 3 bunches of greens each day... With starchy potatoes, rice, or pasta... When you see the math laid out of oils vs starch (the right starch)... Starch wins.

Lots of options to keep the belly full!
I always say as long as I feel full I could easily stick to it. What’s your opinion on soy? It has a bad rap
 
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I always say as long as I feel full I could easily stick to it. What’s your opinion on soy? It has a bad rap

Like you, I like to feel some volume when I eat... It's funny but before we ate all vegan, we ate all the usual sides like dairy, fish, and nut oils. Dinner took 15-20mins to eat. Now vegan..? A full 45 mins sometimes!

I use silken soy in dressings and sauces to replace nut oils. We do occasionally cube and season firm tofu for some main dishes. I believe the health benefits as an animal replacement far out way any negative effects. Check out a few of their vids (my wife owns a couple of their cook books). They do some soy based recipes from time to time.