Plant-Centric Eating
"Eat Food, Mostly Plants, Not Too Much." Michael Pollan
Nutritional science has come a long way in the last 5-10 years. We now have definitive proof that putting more plants on our plate leads to healthier outcomes. Human anatomy and gut science is showing us we are predominantly plant-eating creatures that need a diet heavy in plant matter if we want to be truly healthy. In addition, there are no negative side effects, like there are with medications and certain medical procedures. Instead, the side effects multiply beyond helping us lose weight and ridding us of chronic metabolic diseases - but also spilling over into helping us sleep better, be more receptive/engaged in exercise, lowering our usage of risky substances and more..... this is CULINARY MEDICINE!
Our goal is to show you how delicious this way of eating is, and give you the skills and knowledge to procure, prepare and nourish your way to optimal health! Plant-centric eating is nutrient-dense, rich in fiber and antioxidants, and predominantly consists of fruits, vegetables, nuts, grains, seeds and pulses / legumes.
Let's Eat More Plants!
Whether you're a total novice, just getting started or needing full support, we've got you covered!
Getting Started
The basic guidelines for what to eat are:
UNLIMITED: eat as much as you want
Raw veggies
Cooked green and non-green, non-starchy vegetables. Examples: peppers, mushrooms, onions, tomatoes, carrots, cauliflower, bok choy, beets.
Beans, lentils, peas, bean sprouts, tofu
Fresh fruits
LIMITED:
Cooked starchy vegetables or whole grains. Examples: potatoes, rutabaga, rice, buckwheat, whole grain breads.
Avocado
Raw nuts / seeds
Dried fruits
Ground flaxseed
OFF LIMITS (IDEALLY)
Dairy
Animal products
Oils
Fruit juices
Highly processed foods
Soda
Alcohol
Recipes!
HEAPS of PLANTabulously delicious recipes can be found on the Adopt a Lifestyle Instagram page.
Be sure to bookmark the link!
If you're into COOKBOOKS, go HERE for my top 10 plant-based cookbook recommendations! Enjoy!
Your First Week's Meal Plan !
Not sure where to start? Recipe/meal planning can be a challenge when you’re learning a new way of eating, so feel free to leverage the 7 plant-based breakfast recipes, 7 lunches, 7 dinners, 7 snacks, 7 desserts noted below to get you going, and make them your foundation. Mix and match each day to create meals while you explore other recipes and build out your library of new meals.
Breakfast
When all else fails… fresh fruit salad, or toast with nut butter.
Lunch
When all else fails… plant-based salad or a buddha bowl.
Dinner
Mushroom and Fava Bean Risotto
When all else fails… plant-based salad or a buddha bowl.
Dessert
When all else fails…. fresh fruit.
Snacks
When all else fails… fresh fruit, dried fruit or nuts.
Ingredients Swapping
If you’re already a confident cook and have a tried and true collection of family favorite recipes, try INGREDIENTS SWAPPING!
HOW TO DO IT:
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Identify 7 family favorite breakfasts, 7 lunches, 7 dinners, 7 snacks and 7 desserts, and list them down.
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Leveraging the recipe resources noted above, or go onto Google, search for a plant-based equivalent recipe and swap it out! Ta dah!
EXAMPLE: Let’s say you and your family love lasagna.
Rummage through the recipe resources noted above, or google “plant-based lasagna recipes” and see what returns you get.
Look through the ingredient lists, pick a recipe that looks interesting, get busy in your kitchen and I’m pretty confident that within a few tries you’ll have your new plant-based family recipe for lasagna.
Apply this principle to all the other dishes you know and love and wham!... you are off to a great start at being plant-based, and you and your family still get to enjoy the dishes you love!
Other Services for Beginners
1
Set up for Success!
Learn how to become a smart shopper, so your home contains only the "good stuff"! We'll clean out your pantry, exploring why one food item is good and another is bad. You'll learn how to read packaging/food labels, and we'll do some role playing so you're good to go the next time you visit your grocery store.
Session can be done either in your home if you live locally (nr. New Braunfels, TX), or we can cover the session via Zoom.
Sessions are 3hrs maximum. $150 via Zoom, $250 in person.
2
Get a Buddy!
Team up with someone who's made the switch and been living the plant-centric lifestyle for over 12 1/2+ years, AND is certified in Plant-Based Nutrition and completed a course in Plant-Based Clinical Nutrition!
Meet weekly to get motivation, have your questions answered, explore the grocery store, share recipes, learn plant-centric cooking techniques, have live cooking sessions together and more!
Zoom sessions are $50/hr, or bundles of 4 sessions for $190.
3
Navigating Naysayers
Are you getting derailed when navigating social pressures? Living in a meat-loving, junk-food loving world when you're learning to adopt a lifestyle that is healthy is HARD!
Learn how to respond when you're being heckled for making healthier choices. We'll explore different scenarios, and do some role playing for practice, so you can get out there with the confidence you need to stay on track.
Zoom session is 1 hour. $50
Need More Comprehensive Support?
Struggling to make the changes and then get them to stick? Is it just too hard to navigate the mental, physical, logistical changes necessary to get your new eating habits working with the rest of your life? Totally understand! Change is HARD and getting your new habits to stick long term even harder. Perhaps it's time to work with a CERTIFIED WELLCOACH.
Worried about what will happen to your nutritional needs when you switch to a plant-centric lifestyle? Totally understand! Schedule some time with a REGISTERED DIETITIAN who specializes in plant-centric eating. Get your questions answered, and formulate a plant-centric dietary plan for moving forward.
Reach out and we'll get you set up!
1 hour session: $50
give a body what it needs and it will take care of itself