Get your hands ready to make some big Italian gestures, because sausage and peppers are on the menu. Que bellisima! It isn’t quite your nona’s recipe, but we hope it isn’t far from it. Made with plant-based sausage, this recipe is a hardy, homestyle recipe that goes great with pasta, grains, or soft polenta. One of our favorite ways to enjoy this recipe is to stuff the saucy sausage and peppers mixture into some hero sandwich rolls.

Plant-based meat alternatives are readily available at most grocery stores. Choosing the one you want will depend entirely on you. If you see that the sausage has Italian seasonings or is branded as a vegan Italian sausage, select that option for this recipe. One thing to keep in mind about plant-based sausages is that they can be a bit oily, especially if they come in a casing that you need to peel away before cooking. For this reason, don’t be too aggressive with your knife when you cut the sausages. Try to cut them into even medallions to ensure an even cook.

This recipes requires you to first sauté the vegan sausage and then remove it from the pan. The reason to do this is because you don’t want the vegan sausage to break down and crumble when you add the crushed tomatoes to the pan. Once you cook the peppers, garlic, and onion, add the sauce and seasonings. Simmer for about 10 minutes, add the reserved sausages and parsley, and then enjoy on some hero rolls.

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Year after year, more and more people continue to embrace plant-based diets. A 2021 survey found that 65% of people in the United States consumed plant-based meat alternatives in the previous year. Some people go plant-based to feel healthier and others do it for environmental reasons. Whatever your reason for wanting to eat more plant-based meals, we support you! 

You have most likely seen plant-based meat options in restaurants and grocery stores. Health experts project that the global market value of meat substitutes will reach more than 35 billion dollars by 2027. Currently, the U.S. market for plant-based foods is worth seven billion dollars alone. Impossible burgers, black bean patties, Beyond sausages, and more are commonplace in today’s culinary scene. If you want to be healthy, though, relying on those vegan options is not the way to go. 

The unfortunate reality is that those vegan meat substitutes are appealing as “much healthier” alternatives to meat. Those lab-created foods are rich in lots of processed ingredients, preservatives, and sodium, so overconsumption can lead to health complications. If you truly want to reap the health benefits of eating more plant-based meal options, it is better to eat more fruits, vegetables, nuts, seeds, and whole grains. The following recipes focus on real foods and we hope they inspire your next summer barbecue. 

Mint Kiwi Lemonade

You can’t have a summer barbecue and not have a refreshing beverage. That’s why we gave the classic old school lemonade a facelift and a healthy twist. It’s even more delicious than it already was!

Click here to make the recipe.

Grilled Romaine Hearts With A Balsamic Dressing

Elevate your grilling game with this easy recipe that takes less than 10 minutes to make. Romaine hearts are great on the grill so fire it up!

Click here to make the recipe. 

Grilled Peach Salad With A Honey Vinaigrette

This refreshing salad is just in time for summer. Take advantage of the scrumptious seasonal peaches and prepare them in a unique way. Some char marks on the sliced peaches bring a smokiness to the crisp salad. 

Click here to make the recipe. 

Vegan Potato Salad With A Mustard Dressing

Whether you’re attending a potluck or having a family barbecue, this vegan potato salad is the perfect side dish on a warm day.

Click here to make the recipe. 

Grilled Cauliflower Steaks With An Herb Sauce

Grilling isn’t only reserved for meat eaters. You might even start grilling more vegetables once you taste how delicious these “steaks” are! The fresh herb sauce is the real star of the show, though!

Click here to make the recipe. 

California Grilled Veggie Sandwich

The sandwich may be one of the best culinary creations on the planet. Vegetables cook very quickly on the grill so it’s important not to leave and forget about them. And don’t forget that avocado because it wouldn’t be a California sandwich without it!

Click here to make the recipe. 

Simply Vegan Quinoa Burger

Whether you’re attending a potluck or having a family barbecue, this vegan potato salad is the perfect side dish on a warm day.

Click here to make the recipe.

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On the latest episode of Vegan101, we’ll go over finding vegan meat substitutes!

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Do you want to improve focus, memory, and overall cognition as you age? In order to do that, it’s time to stop robbing your brain of the nutrients it needs. You can think sharp and boost brain function by eating leafy greens, whole grains, berries, nuts, seeds, beans, and olive oil. Instead of eating foods that nourish the brain, a high percentage of American adults tend to consume more unhealthy foods that sap their smarts. 

Some foods negatively impact the brain, increasing the risk of mood swings, impairing memories, and accelerating dementia. Experts estimate that about 65 million people worldwide will be affected by dementia by the year 2030. That’s only nine years away, people, but it doesn’t have to be the reality. There are many foods that can help reduce the risk of cognitive decline. You can click here to learn more about foods that boost brain health, but continue reading to learn about the foods negatively affect the brain.

Fake Meat

Despite how trendy it is, fake meat is one of the worst foods for your brain, according to several dietitians. There isn’t a lot of data to support this claim, but the reason it’s in this article is because plant-based meats encourage the consumption of highly-processed foods. Fake meats undergo serious manufacturing and contain numerous processed ingredients. Even fast-food restaurants serve these options, encouraging fried food consumption. If you want to eat less meat, simply focus on real vegetables, whole grains, and legumes. Don’t resort to foods that people make in a lab. 

Highly Processed Foods

To the point above, eating foods that are highly processed increases your consumption of sugar, salt, and added fats. Chips, instant noodles, ready-made meals, sweets, and store bought sauces fall into this category. One study found that people with larger amounts of visceral fat around their organs had a higher risk of brain damage. A different study observed a significant decrease in brain tissue in people going through the early stages of metabolic syndrome. Consuming highly processed foods exposes the body to unhealthy ingredients that can lower sugar metabolism and memory scores, according to several studies. 

Sugar-Sweetened Beverages

Sugar-sweetened drinks include sweet tea, energy drinks, diet drinks, or any beverage with high fructose corn syrup. Drinking a lot of sugary beverages can increase the risk of type 2 diabetes, which can increase Alzheimer’s development. Several animal studies found that high fructose intake leads to insulin resistance in the brain. Additionally, high fructose intake can reduce overall brain function, which impairs memory and the formation of brain neurons. Drinking sugar beverages can also lead to obesity, high blood pressure, and high blood fats. All of these aspects heighten the risk of metabolic syndrome, which increases the chances of developing dementia. 

Alcohol

A 2019 study observed over 3,000 adults over the age of 72. The researchers noticed that people who drank more than 14 alcoholic beverages per week experienced mild cognitive impairment. Those same participants were also 72% more likely to progress to dementia than participants who had one drink or less per week. Some studies found that light drinking may be cognitively protective over time, but the key is the amount that a person drinks. The type of alcohol and what it’s mixed with also influences cognitive function or decline. 

Fish High In Mercury

Mercury is a neurological poison and heavy metal contaminant that animal tissues can store for a long time. Predatory fish tend to have the highest mercury concentration, carrying over one million times the concentration of their surrounding water. Fish that contain high levels of mercury include shark, swordfish, orange roughy, and ling. It does exist in other fish, but those species have the highest levels. Ingesting a lot of mercury can negatively affect the brain, liver, kidneys, and more. Mercury toxicity can disrupt the function of the central nervous system and neurotransmitters, increasing the risk of neurotoxicity and brain damage. Wild caught fish contain beneficial nutrients, including iron, zinc, omega-3 fatty acids, magnesium, and vitamin B12. Eating two to three servings a week can be beneficial, but steer clear of those high-mercury fish we mentioned. 

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In a not-so-distant past, the vegetarian diet was fairly easy to understand. People didn’t eat meat and that was all that needed to be said. Today, however, there are 25 different variations of the vegetarian and vegan diets. It’s possible to include or exclude certain foods from a vegetarian diet and still fall under the umbrella of vegetarianism. 

The general consensus is that there’s a greater emphasis on plant foods over animal products. Some people transition to this diet for health reasons, while others adhere to it for environmental reasons. Vegetarianism is a staple dietary practice in many cultures that has become more popular than ever within the last 20 years. Nowadays, there are plant-based meat alternatives that entice people to veer away from animal food products. There are different views about these meats, given that they are highly processed, but many people like that they make vegetarian diets more accessible. 

Why Are There Different Variations?

People like options and don’t always want to color inside the lines. In order to feel comfortable with dietary choices, many people need flexibility. For example, one group of people may gravitate towards certain foods that others want to avoid. Enjoying animal-based foods or eating processed, plant-based meats can detract from some of the traditional benefits of following a vegetarian way of eating, though. A classic vegetarian diet that excludes animal products has been associated with weight loss, balanced blood sugar levels, and a reduced risk of heart disease and cancer. 

If you are interested in the vegetarian diet and want to learn about the popular variants, continue reading. You may find the option that best suits what dietary goals you want to accomplish. 

Lacto-Ovo Vegetarian

Potentially the most classic variation of the vegetarian diet, lacto-ovo vegetarianism avoids poultry, seafood, and meat. This diet allows for the consumption of dairy products, honey, and eggs. Some people have cultural or religious reasons for choosing this diet, for example, sects of Buddhism and Hinduism follow this way of eating. Others follow it because it is approachable for an introduction into a plant-based way of life. 

Flexitarian

This may be a more “ridiculous” term in regards to vegetarianism because there is no real definition. It essentially follows a plant-based diet, or diet similar to lacto-ovo vegetarians, but it’s acceptable to include meats and other animal products whenever the mood strikes. For someone who is new to the concept of plant-based eating, this is an excellent dietary option. In theory, a flexitarian should focus on getting nutrients from plant-based foods, but nutrients also come from animal foods. 

Ovo Vegetarian

This variant omits dairy but it does allow for egg or egg product consumption. It’s common for vegetarians who are lactose-intolerant to subscribe to this way of eating. People who choose this diet should make sure to choose eggs that are organic and free-range. This helps to lower exposure to antibiotics and pesticides. 

Lacto Vegetarian

As the name suggests, this diet allows for the consumption of dairy products, but it omits meat, poultry, seafood, and eggs. Similar to the lacto-ovo vegetarian diet, some people adhere to lacto vegetarianism out of respect for Hinduism, Jainism, or Buddhism. Just because this diet allows for dairy, nutritionists don’t advise consuming dairy products in excess. It’s very common for excess dairy consumption to increase the risk of inflammation, bloating, and constipation.

Vegan

This diet eliminates all animal products, including foods that have animal origins. For instance, strict vegans will not consume honey, dairy, or eggs. Some go so far as to avoid buying merchandise made from animal products like leather. Many studies on the vegan diet exist because it is naturally low in saturated fat and rich in fiber. Following a vegan diet may reduce the risk of heart disease and support weight loss efforts. Because the vegan diet restricts certain foods, people may need to supplement omega-3s, vitamin B12, and vitamin D. 

Raw Vegan

Out of all the vegetarian diets, this is the strictest variation. Excluding all foods from animal origin, this diet focuses on raw fruits, vegetables, and raw nuts and seeds. There is no cooking, so people who want to enjoy legumes or grains must enjoy sprouted varieties. The reason this diet is popular is because of the fact that it offers many beneficial enzymes that foods lose during the cooking process. Cooking foods above 115º F starts to diminish the nutritional content. The raw vegan diet may promote weight loss, healthy cholesterol levels, balanced blood sugar, and mental clarity. 

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The world of plant-based meats continues to evolve, becoming more popular by the day. The problem with plant-based meats is the amount of processing and preservatives they require. Swapping out antibiotic-rich meat for processed, packaged, plant-based meat is not a healthy switch. It’s actually better to choose whole food options that deliver essential nutrients to the body. 

Some people want to eat less meat while others abstain from meat for cruelty-free reasons. More recently, people have informed themselves on the benefits of plant-based eating and the harmful effects of meat-centric diets. According to research studies, people who follow plant-based diets have better heart health, cognitive function, and less inflammation. Compare that with people who consume meat and dairy and experience excess mucus production, hormonal imbalances, and a higher risk of cancer.

What About Vegan Meat Substitutes?

There are many issues with store-bought vegan meat substitutes. Unfortunately, people are under the impression that plant-based meats are healthier than regular meat. In reality, plant-based meat substitutes contain starches, refined flours, added sugars, natural flavors, preservatives, protein isolates, veggie powders, and unhealthy oils. They are not vegetables, and they are not healthy for you. 

Whole food meat alternatives, however, are a completely different story. You can transform myriad vegetables, legumes, nuts, seeds, and even certain fruits into meaty options. Because you are eating real, whole foods, you absorb the beneficial nutrients that they contain. Consume plants instead of the mutated versions of them that are far from their original state! Continue reading to learn about excellent whole food meat alternatives. 

Mushrooms

These meaty fungi are some of the best meat alternatives you can get. You can grill them, roast them, or sauté them, and they retain their texture. Some people grill portobello mushroom caps and use them in place of burger patties. Others roast king oyster mushrooms because they have a thick, edible stalk. In fact, you can marinate these mushrooms and cook them in stews for a great meat substitute. 

Lentils

Whether you want to use them as a ground beef replacement in a pasta sauce or chili, lentils are the answer. They are rich in protein and offer an earthy texture that holds up during the cooking process. The most popular use of lentils is to put them in soup, but you can also season and cook them like taco meat. They cook easily and any variety will get the job done.

Jackfruit

This may be one of the strangest looking fruits you ever see in your life. If you purchase fresh jackfruit (commonly available at ethnic grocery stores), you’ll see that it is an enormous, green gourd-like fruit. The inside is what you’re after, though. The texture of jackfruit, after you cook it, is very similar to that of shredded meat. You can slow cook fresh jackfruit to make vegan pulled pork or vegan carnitas. It is rich in essential fiber and protein, in addition to antioxidants and beneficial vitamins and minerals. 

Cauliflower

The cauliflower wing craze is out of control, but many people love this option because cauliflower is an excellent whole food meat alternative. If you don’t want to bread the cauliflower and make it unhealthy, slice the entire head into thick “steaks.” You can marinate and grill or roast them just like a thick piece of meat. The best part is that they retain some texture, so you can eat them with a knife and fork. Don’t forget that you can make cauliflower rice if you want to reduce your carb intake. 

Walnuts

If you are familiar with our cleanse approved recipe section (click here to view), you know we love walnut meat. You don’t even need to cook walnuts to transform them into meat. You can pulse them in the food processor with an assortment of spices and add them to lettuce leaves. Top them with freshly made salsa and avocado and you’ve got yourself an amazing, plant-based, raw vegan taco. You can also combine walnut meat with cauliflower rice for a healthy burrito bowl. 

Chickpeas

Because of their neutral flavor, chickpeas take on whatever flavor you like. They have a nutty texture that makes them excellent meat substitutes for soups, stews, curries, tacos, or pasta dishes. You can also blend them up and compress them into burger patties. 

It is possible to follow a meat-free diet and still provide your body with the essential nutrients it needs. These are only some of the many whole food meat alternatives that exist. We encourage everyone to always choose whole food options over processed foods, which include plant-based meats. 

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The obstacle that prevents dietary change is not the consumption of different foods; rather, it is the notion that eating healthier is expensive. If you compare the price of a salad or vegan entrée to a combo meal at a fast-food restaurant, it is clear that it costs more to eat out if you are eating plant-based. That reality isn’t the same for buying plant-based groceries, though. In fact, you can save a lot of money on groceries by switching to a plant-based diet, provided you do it right.

It’s easy to associate plant-based eating with higher grocery bills. This is because people associate veganism or vegetarianism with Whole Foods, Sprouts, or other health food stores. It is our duty to let you in on a little secret: every grocery store has plant-based foods. From your local ethnic market to Ralphs or Winco stores, you can buy affordable foods from the essential plant-based food groups: vegetables, fruits, legumes, and whole grains. In fact, if you are only buying within those four food groups, it is very easy to grocery shop without spending your entire paycheck. We have some great tips to help you shop smarter and healthier, all while saving you money. You can do this!

Find The Market With The Best Prices

The closest market to your home isn’t always the most affordable place to shop. It is often worth it to drive a couple extra miles to a grocery store that is kinder to your wallet. Produce can be expensive at health food stores, while ethnic markets and Trader Joes, for instance, offer great prices on the same items.

Buy Dried Legumes Instead Of Canned Varieties

It’s easy to grab a can of black beans or chickpeas, and it’s even easier to cook with them. Legumes are staples in the world of plant-based eating, but you can spend a lot on canned varieties. Not to mention, canned legumes are often loaded with sodium and other preservatives. Opt for dried beans when you can because you get more bang for you buck, and they are free of preservatives. You can always soak the dried legumes overnight or make them in a slow cooker or Instant Pot.

It’s All About Budget-Friendly Proteins

Fake meats are all the rage in this modern age, but the truth of the matter is that they are overly processed and expensive. Some Beyond Meat products or fake meats will cost a lot more than a bag of lentils or quinoa, which extend to several meals. The same goes for dried legumes (see the above tip). Add chickpeas to your salad instead of using mock chicken. Additionally, many vegetables are excellent sources of protein. Click here for some of the best plant protein options.

Try To Only Shop Once A Week

It is best to make a meal plan or gather a collection of potential recipes you’d like to make for the week. This allows you to stock up on items until your next trip. If you have to continually go back to the store, you will most likely spend more money than you need to.

Superfoods Are Great, But Don’t Focus On Them

When we refer to “superfoods,” we are talking about green powders, wheatgrass shots, acai packs, maca powder, and goji berries. All of those foods have their place, but not in your house if you are on a budget. Those items will lead to an extremely high grocery bill that you simply can’t stomach. Many fruits and vegetables contain similar nutrients and health properties to those trendy superfoods. Instead of acai packs, get a large bag of mixed frozen fruit. Add kale or spinach to your smoothies instead of green powders or spirulina. Cut back on these foods and it’ll save you lots!

Make Affordable Recipes

Cheap or affordable meals do not have boring or bland flavors. These meals are all about making frugal foods the stars of your dishes. There are many budget-friendly foods that can be transformed into delicious entrees. You can make lentil stew, black bean and sweet potato chili, vegetable stir-fry, or spiced chickpea tacos.

Don’t Panic If You Can’t Buy Organic

While it is a nice thought to only purchase organic produce, it can’t always be done from a budgetary standpoint. Our main advice: buy organic when it’s feasible to do so. Try your best to buy organic when it comes to the dirty dozen/clean 15 recommendations, but don’t feel guilty or bad if you can’t.

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Maybe you read that your favorite musician or actor went vegan, or perhaps you saw a vegan propaganda documentary that convinced you to give up meat. There are those who contemplated making the switch to a vegan or vegetarian diet, but didn’t want to give up the taste or texture of meat. Then, all of a sudden, fake meats skyrocketed to popularity, making it seem that giving up meat was easy.

People have become obsessed with faux meat options, thinking that they are making healthier food choices by ordering Beyond Meat or Impossible Burgers. What people fail to recognize is that these new non-meat options are heavily processed and often contain ingredients like expeller-pressed canola oil, natural flavors, gum arabic, succinic acid, refined coconut oil, maltodextrin, pea protein or potato protein, annatto extract, potato starch, xantham gum, and non-GMO modified food starch, depending on the product.

The Fake Meat Debate

In the heat of the fake meat craze, the ultimate question has become: Are fake meats healthier than real meat? Given that there is a processed food complex and unhealthy factory farming in the United States, there is no clear-cut answer to give. One study in the Journal of the American Medical Association noted that people should be aware of the risks of diets that are high in processed, antibiotic-rich red meat, but they should also be cautious of the effects of processed fake meat alternatives.

One concern that many nutritionists have with these faux meats is that some contain glyphosate, which is an active ingredient in Roundup. In 2015, the World Health Organization (WHO) classified glyphosate as a probable carcinogen, and California followed suit in 2017, mandating that all products containing that ingredient have warning labels on the packaging. A 2016 review of human and animal studies linked glyphosate to kidney and liver damage, in addition to endocrine disruption. Nutritionists know that glyphosate disrupts the gut microbiome, but they are more concerned with the potentially harmful effects that haven’t been exposed yet.

The Bottom Line

If you want to make the switch to a vegetarian or vegan diet, it is recommended to focus on real foods that are nutritionally dense. Fresh is always best, and it’s best to avoid processed and refined food products as much as possible. But…we understand that some people want to eat foods that remind them of meat, which is why we post recipes of how you can eat meat-like meals on a plant-based diet. Check out the following meat-less recipes that are healthier and better tasting than faux meats.

Jackfruit “Chicken” Salad

Forget about the chicken because we have jackfruit! This “chicken” is filling, creamy, and will keep you coming back for more.

Click here to make the recipe.

Raw Mock “Chicken” Salad

This recipe doesn’t taste like chicken, but the different vegetables and bold flavors definitely make you think that you are eating chicken salad. Try it out and taste for yourself.

Click here to make the recipe.

Raw “Tuna” Collard Wraps

If you are tired of eating salads and want a meal that will make you appreciate the possibilities of raw food, or a meal that is reminiscent of a tuna sandwich, you need to try these wraps.

Click here to make the recipe.

Jackfruit Carne Asada

Flavors are not limited to certain diets. You can use seasonings with vegan ingredients to create dishes you know and love like this recipe.

Click here to make the recipe.

Raw Lettuce Tacos With “Chorizo” And Salsa

Skip the soy and make your “chorizo” out of nuts and spices! This recipe bursts with flavor in every bite! It’s a party in your mouth, a party to taco ’bout ;)

Click here to make the recipe.

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A plant-based diet is an eating pattern that focuses on only consuming unprocessed and unrefined natural foods. This diet includes grains, tubers, legumes, fruits, and vegetables. A plant-based diet has been known to help reduce the risk of heart disease, stroke, obesity, hypertension, diabetes, and even cancer. As of 2018, it has become the biggest dining trend in the United States, ensuring its subscribers a much healthier and environmentally friendly way of life.

While the benefits of eating natural plants seem more than enough to influence a worldwide transition, enforcing this change after thousands of years of meat-based diets has proven to be quite difficult. In most cases, health conscious individuals enter into plant-based diets with gung-ho attitudes, but are unable to continue due to attachment to old habits and a lack of understanding of how to transition. Achieving optimal health is not easy and like all things, preparedness is the key to success. Here are the top 10 tips on how to successfully begin your plant-based journey.

Tip 1: Research

Before you even think about going plant-based, it is wise to do some research for educational purposes and personal success. Weigh the pros and cons of making plants your only food sources. Whatever it is that’s motivating you to take such a big leap, make sure it’s something that’s right for you. This will increase your chances of success during the withdrawal phase. You will undoubtedly experience some cravings, which is why it’s important that you fully understand what this diet is and how you can benefit from it.

Tip 2: Make A Decision, And Stick With It

Commitment is everything when you make the transition to plant-based foods. Removing animal-based enzymes and processed foods from your diet will change the internal chemistry in the body. Going back and forth between diets may prove strenuous on your overall health.

Tip 3: Clean Out Your Fridge & Pantry

Once you commit to the new diet, it’s time to take action. Remove any and all items from your home that are not plant-based and replace them with items that are. The point of doing this is to alter your taste buds and prevent yourself from cheating on your new diet. Removing the temptation from your house is a painful yet necessary step.

Tip 4: Plan Your Meals

Going plant-based means that your food will have to be made fresh most of the time. Anything with added preservatives is not encouraged while adhering to this diet. Make it easy on yourself by buying bulk items like whole grains, beans, nuts, seeds, and other foods with a long shelf life. You can also try meal prepping one day on the weekend to make your life easier during the week. There are even plant-based meal delivery services that can ease your transition.

Tip 5: Start Small, Keep It Simple

As you begin to preparing your own meals, you’ll notice that you feel more satisfied when you focus on the basics. You don’t want to drain your energy by attempting to make a three-hour recipe with 47 ingredients. Instead, look for recipes that look delicious and require minimal effort. A plant-based diet requires more fresh ingredients so be sure to allot ample time to prepare everything. Keep your meals simple, no need to complicate things with gourmet entrées or three course meals; well, not yet anyway.

Tip 6: Recreate Your Favorite Recipes

Try to find alternative plant-based ingredients for some of your favorite recipes. It may not be possible to do this with all of your go-to recipes, so understand that there will be a difference in the way the dishes taste. Replace the non-plant based items with whole food items. For example, you can substitute mushrooms (portobellos work great) for meat in recipes that call for some type of meat. You can also blend nuts with various spices in a food processor to create raw plant-based meats.

Tip 7: Find Your Plant-Based Tribe

This is a great time to search your favorite social media network for like-minded individuals or groups that share you enthusiasm and interest in the plant-based diet. You may even have friends who have already transitioned to a plant-based diet and can illuminate the path to success. Participate in a challenge and start sharing the recipes you make to inspire others who may want to make the plant-based switch.

Tip 8: Explore Local Food Options

To piggyback on the previous tip, make it a habit to go out to local plant-based restaurants, where you can experience unique creations that you may not think to make at home. Try to do this at least once a week, especially since more and more plant-based restaurants are popping up around the nation. Have fun exploring the diet by immersing yourself in the lifestyle. Take note of any dishes that you may want to make for you or loved ones at home.

Tip 9: Be Patient, There Will Be Drawbacks

Subscribing to a plant based diet is not easy, and you may experience symptoms of withdrawals or even deviate from the path a couple times. What you need to understand is that failures like these are still part of the process and it is important to go at your own pace. Be patient and take this new diet one day at a time. Always remember that things will get easier with time, as long as you stay committed.

Tip 10: Add Some Plant Based Supplements To Your Diet

Don’t be afraid to add plant-based vitamin and mineral supplements to your diet, but make sure they are 100% plant-based. Supplementing can help maintain energy levels or keep your protein intake consistent. Transitioning will take time, especially when you’re trying to find what works well with your body and what doesn’t.

Be steadfast in your commitment to plant-based foods and never be ask for assistance, tips, or information about what you are doing. As long as you are trying to better your health with plant-based foods, you are on the right track.

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Let’s make one thing very clear: Americans don’t need any more protein in their diets. Americans get way more protein than they actually need and they typically don’t get enough servings of fruits and vegetables, which have tons of essential nutrients that the body needs. You could get protein and a boatload of nutrients if you get your protein from plant-based foods.

Plant-based proteins don’t have as many calories as animal protein sources, and they don’t contain cholesterol-forming fats. Additionally, plant-based protein sources are complete proteins, meaning they have a variety of amino acids that the body can’t produce on its own. While some plant-based foods have higher protein quantities than others, it is more beneficial for your health to eat them, as opposed to negatively affecting your health with animal protein.

Here are some of the best vegan foods that have more protein than meat.

Hemp Seeds

Two tablespoons of hemp seeds contain ten grams of protein. Hemp seeds contain all the essential amino acids, they are rich in fiber, and most of the calories come from omega-3 fatty acids. Did you know that hemp seeds help to alkalize the body and increase metabolic function? Use hemp seeds in smoothies, raw snacks, or add them to our oatmeal.

Almonds

There are eight grams of protein in a quarter-cup of raw almonds. Rich in minerals like magnesium, calcium, and iron, almonds are great for getting an energy/protein boost. Add almonds to smoothies, make homemade almond butter, or eat them as a healthy snack.

Broccoli

Measuring by calories, broccoli has more protein than beef. At 4.5 grams of protein per 30 calories, broccoli should make its way into your daily diet. Red meat has been linked to cancer, while broccoli has been known to provide your body with cancer fighting nutrients! Start eating broccoli to reap the benefits.

Spirulina

Spirulina has been a superfood for a while now. Not only is it rich in iron, B vitamins, and other essential trace minerals, but it is also 65% protein per ounce. Add spirulina to smoothies to help reduce inflammation and alkalize the body, two things that animal proteins don’t do for you.

Black Beans

Black beans are a great source of plant-based protein. They are loaded with potassium, fiber, folate, and tons of phytonutrients, which are produced by plants. At 15 grams of protein per 1 cup of cooked black beans, it is hard to pass them up. Try to replace your beef or chicken with black beans and serve them with quinoa and sautéed vegetables. You can also add them to salads or make homemade dips!

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