POWERED BY PLANTS
A Guide to Plant-Based Eating
PLANT POWERED IN
4 WEEKS
Embark on a journey to a plant-based lifestyle with this expertly crafted guide, designed by Stanford Nutrition Studies Group. Bursting with invaluable tips, clever tricks, delectable recipes, and inspiring insights, our four-week program will help you get started with a plant-based way of eating.
We’re Glad You’re Here!
Let's Get this Plant Party Started!
Consider the strategies outlined in this guide to gradually and sustainably integrate a plant-based eating pattern into your life. As you venture into Week One, consider all the ways food impacts your wellness. Empower your journey by identifying the personal motivations behind your decision to change.
Why is eating well important to you?
What is your motivation?
Defining
“Plant-Based”
A plant-based eating pattern is one that emphasizes eating mainly plant-based foods. Meat and dairy products may be occasionally present in meals and snacks, but take a supplementary role, rather than star. A plant-based way of eating focuses on whole foods including fruits, vegetables, whole grains, beans, legumes, soy, nuts and seeds, plant oils, herbs, and spices, rather than a high proportion of processed or ultra-processed foods high in added sugars, fats, and animal products.
WHAT IS A PLANT-BASED DIET?
Christopher Gardner, PhD
Director, Nutrition Studies Research Group
Week 1
get your environment ready
Stock your fridge and pantry with nutritious and enticing plant-based choices. Opt for canned or dried beans, a variety of nuts and seeds, fruits and vegetables that you enjoy eating and preparing, and an array of whole grain products like quinoa, farro, brown rice, and steel cut oats.
Make 1 DAY Plant-BASED
Set a goal to dedicate one day this week to plant-based deliciousness. As for the rest of the week, begin to mindfully reduce the portions of animal-based foods in your menu.
Week 2
Focus on Plant Protein
Lentils, beans, and soybeans, including variations like edamame, tofu, tempeh, and soy milk, are excellent protein sources. Additionally, nuts, seeds, and hemp seeds also pack a protein punch. What new plant-based protein source will you try this week?
Make 2-3 Days Plant-Based
Embrace a plant-based diet for 2-3 days this week and take note of any challenges that arise. Consider potential hurdles within your household and brainstorm effective strategies to overcome them.
Week 3
ADD FERMENTED FOODS
Incorporate plant-based yogurt crafted from soy, oats, cashews, or coconut, along with fermented delights like kombucha, kimchi, and sauerkraut into your diet. These options not only enrich your gut microbiome with live cultures but also offer essential vitamins such as B12 for overall health.
MAKE 5 DAYS Plant-Based
Challenge yourself to embrace a plant-based diet for 5 days this week. Notice the growing ease in navigating plant-based choices. Take a moment to revisit your initial intent and reflect on the reasons that sparked your journey.
Vitamins & Minerals
Christopher Gardner, PHD
Director, Nutrition Studies Research Group
Recipes & Inspiration
Balsamic Vinaigrette
Elevate your dressings by incorporating miso paste or apple cider vinegar for an added fermentation boost.
Enhance the flavor and nourish your gut microbiome by incorporating kimchi into stir-fry recipes.
Stir-Fry
Week 4
Shopping
Explore local farmers markets or consider joining a community-supported agriculture delivery for fresh, seasonal produce. Ensure your pantry is stocked with essentials like dry or canned beans, a selection of whole grains (such as farro, brown rice, buckwheat groats, quinoa, and oats), whole grain or bean flour pastas, olive oil, various vinegars, and an array of intriguing spices.
Dining Out
Scan the menu for plant-based options and consult your server for recommendations or modifications. Look for dishes featuring vegetables, wholesome grains, and legumes. Classics like pasta primavera, veggie stir-fry, or customizable salads are commonly offered. Embrace the diversity of cuisines from all over the world, as they often offer a range of flavorful plant-based options.
Putting It All Together
Christopher Gardner, PhD
Director, Nutrition Studies Research Group
Recipes & Inspiration
Apple Crumble
Indulge in a sweet and healthy treat by incorporating fresh fruit into your diet.
Elevate your dishes with an extra layer of crunch and texture by adding nuts and seeds.
Oats with Nuts
OVERCOMING BARRIERS
NAVIGATING SOCIAL EVENTS
Convenience
Communicate your dietary preferences in advance, offer to bring a dish to share, or scout out veg-friendly restaurants. Be confident in your choice and share the positives when questioned.
Plan ahead by packing snacks, scout plant-friendly eateries, and explore easy-to-make recipes. Keep wholesome options accessible to curb impromptu cravings.
Adapting taste buds
time conStraints
Experiment with spices, herbs, and marinades to enhance plant-based meals. Gradually replace meat with tasty alternatives, exploring a variety of cuisines for inspiration.
Batch cook on weekends, prep ingredients in advance, and keep simple, quick recipes in your arsenal. Invest time in learning efficient cooking techniques to make plant-based meals a breeze.
