plant based diet meals

How To: Plant Based Diet Meals for weight loss & PCOS

Plant Based eating and living is a popular topic and more and more people eat a plant based diet. Maybe you want to eat less meat and more plants and are curious what plant based diet meals you can make that are easy and delicious.

Listen to the podcast episode. Rather listen than read? Tune into this episode to receive amazing tips and ideas on plant based diet meals

The benefits of Plant Based Living for PCOS

  • It is great for the argiculture and sustainability of our earth because we save huge amounts of water and electricity. Water is less polluted and there is less carbon emission.
  • It great benefits for your health and reduces chronic diseases like PCOS immensely.
  • It reduces the chance of getting diabetes. Women with PCOS, often have insuline resistance and are pre-diabetic. This is due to the insuline imbalance in our hormones. Eating more plants will help reduce your sugar cravings
  • In eating plant based meals, you will automatically increase the variety of vitamins, minerals, fiber and antioxidants. It also contains less cholesterol and saturated fats which overall leads to feeling satisfied and full instead of experiencing a hunger and craving more food.
  • Often we experience gut issues like bloating and IBS. This has to do with the fact that our bodies can’t process all foods quite well. Especially dairy and gluten have been found causing inflammation in our bodies and increasing the PCOS symptoms.
  • When our hormone system is failing, we need to put in more effort to take care of our bodies. A plant based diet increases the immune system, absorb nutrients, better bowel movement and stablizing your blood sugar levels.

Plant Based Diet Meals 101

How do you actually get started on a plant based diet when you are used to eating meat and dairy? Think of the following swaps and tips to start of with:

  • Use lots of herbs and spices. A chicken is just a chicken, just like tofu is just tofu. But with the right herbs and spices you can really make a tasty meal. You can use the same spices as you use for your meat
  • Even 1 plant based meal a week can make a huge difference
  • You can use legumes like lentils, chickpeas, peas and beans as a meal replacement
  • Also tofu, tempeh, jackfruit and even mushrooms are full goodness and are a great meal replacement.
  • Beans and legumes have the most protein and nutrients when it comes to a meal replacer.
  • Premade plant based ‘meat’ like burgers, falafel and sausages are instant meal replacements. I do this occasionally, but I prefer to make things homemade.
  • You can use coconut yogurt or a cashew or almond yogurt to replace regular yogurt.
  • Buying vegan cheeses or make a cashew cheese with nutritional yeast.
  • You can use a flax egg as an egg replacer or make tofu scramble
  • Nuts, seeds and things like flax seeds and chia seeds are amazing in a plant based diet.

How can we make plant based meals diverse and yummy?

There are so many vegetables that you can use and so many spice mixes that you can use. Even a simple curry can be made with so many different flavors and veggies that it will never get old. Every meal can be made diverse, easy and yummy. The uneasy thing is that we have to go through something that is outside our comfort zone. We are so used to our meat and eating something around it, that suddenly cooking with just veg seems cra-zy!! Once you get through it and see it as an amazing opportunity to try new recipes. Or make meals that you love healthier and plant based, this is an amazing mindset shift to go through :).

And what about the protein and carbs on a plant based diet?

One of the myths and the biggest question I had when I started to eat more plant based meals, is how on earth I am getting my protein in and not get too hooked up on all the carbs. Yes this diet might have less protein and more carbs compared to other diets, but that is not a bad thing. For starters, we usually need less protein than we think we need and by eating the right things you can easily hit this tax on a plant based diet.

Even veggies have protein in them AND are high in nutrients and fiber, which makes it even better for you than other products or maybe low carb options. Just like with any other diet, it is more important what you eat than calories or macros. That said, I personally am not a 100% plant based at the moment and I eat an egg or piece of chicken every now and then.

A plant based diet can feel quite overwhelming at times, or even finding a diet that fits with your needs, health and lifestyle. Where you feel good in your body and it just seems easy, in a way that it doesn’t feel overwhelming or you’re not thinking about food all the time. If you want help in creating better habits and having a diet and food free mindset, check out my coaching program. And for meal inspiration and some more ease in your day and cooking, check out the VegMeUp meal boxes that will be delivered right at your doorstep!

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