Why a plant-based diet could be the health hack you’ve been looking for (and how to start making some changes now)

If you’re reading this, chances are you’re not exactly excited about how you’ve been feeling lately.

Maybe you’ve tried every fad diet and latest craze on TikTok, hoping that this time you’d finally find something that clicks. But more often than not, you find yourself right back where you started, feeling like you're just surviving.

What if you could put all of that behind you once and for all?

Imagine going from feeling run-down to feeling genuinely energized. From being frustrated with those little things that just seem to happen as we get older to finally feeling like you have control over what you're eating, not the other way around.

That’s what figuring out your version of a plant-based lifestyle can help you achieve. It’s not just a quick fix… it’s a sustainable lifestyle change that can help get you off that roller coaster for good.

Why the Science Behind Plant-Based Nutrition Just Works

In the over six years since we went plant-based, it’s hard not to notice all of the new plant-based options popping up in grocery stores and on restaurant menus. Plant-based diets have really started getting more attention, and it’s not just hype. 

Research shows that a whole food plant-based diet can offer a multitude of health benefits, from improved sleep quality to reducing the risk of many chronic diseases like diabetes and heart disease. Unlike animal products, plants are naturally nutrient-dense (including all those health-promoting phytonutrients) and full of fiber, which helps you feel satisfied without feeling deprived.

Studies have shown that eating 30 different plants a week is linked to a healthier, more diverse gut microbiome, which in turn can lead to many other health benefits like those mentioned above. I don’t know what the average number of plants per week is for a typical American, but I’d put money on it being way less than 30. (Just for the sake of comparison, on average I probably eat 15+ per day.)

Why making this change feels so hard

Of course, changing how you eat isn't easy, especially if you’re used to “traditional” meals. Here are a few common challenges and how you can get around them:

You have no idea where or how to start.

If you're used to making a meal that looks a lot like meat + a starch + veggie, it’s not surprising that coming up with something that doesn't look like that feels, well... weird. So, rather than trying to come up with a totally different meal, just start by adding in more of what you already enjoy.

🍽️ Fill 3/4 of your plate with the veggies and starch you were already going to eat... and treat meat as a side, rather than the main event.

🍛Instead of making a stir fry with a pound of chicken, use a half a pound and throw in some frozen edamame and a few extra veggies.

🌮 Substitute half the ground beef in your tacos with beans or lentils.

Don't worry about getting it "right" or eliminating all the meat or dairy at first. Just start by adding more plants and go from there.

It feels overwhelming to change something you do multiple times a day.

It’s easy to get bogged down by all the “rules” and information out there, but you don’t have to change everything all at once. Slow and steady wins the race every time. Start with trying a plant-based milk in your coffee. Find a plant-based breakfast you like and eat it a few times a week on repeat. Try a new-to-you fruit as a snack or add a new-to-you veggie to your dinner plate.

Taking it one step at a time and focusing on small, simple changes that don’t feel so big and scary can really help make it feel a lot more manageable and a lot less "oh hell no." (And if it still feels like a lot, check out these three simple tips to help you get started.)

It can sometimes feel restrictive at first.

Most of us are so used to our meals revolving around meat and dairy that when you try to remove them, the first thought is often "Well, what in the hell do I eat then?" And I get it... I felt that way at first, too.

Butwhat if you thought about it like this: You’re actually adding more variety, color, and flavor to your meals with all the different plants out there, which means you’re also getting a wider range of vitamins, minerals and other nutrients.

In reality, there’s a good chance you’re only eating a couple different kinds of meat and a handful of different grains and produce on a regular basis. (If that sounds crazy, try keeping track for a few days and see for yourself.). 

One last tip... and this one's a biggie

Most of us know eating more fruits and vegetables and reducing or eliminating processed food is a "healthier" way to eat. We've been learning about it since we were kids. And yet most of us struggle to actually do it with any kind of consistency.

But do we ever really stop and notice how we feel when we eat certain things?

I know I almost never did—probably because I felt like crap all the time and thought it was normal. 🤦‍♀️

What if you took a step back and really paid attention to how you felt after eating certain things?

Eat the cheeseburger or the club sandwich or the greasy pizza—and then really listen to your body.

Do you have energy or do you feel tired?

Do you feel full and satisified or do you feel bloated and a little bit miserable?

Do you feel good about what you ate or do you feel a little bit guilty?

And do the same after you eat a buddha bowl with whole grains and lots of roasted veggies or a pita stuffed with veggies and hummus.

There is an adjustment period, for sure, when you first start eating more plant-based meals, but once your body gets used to all the fiber and nutrients that go hand-in-hand with a plant-based diet, you might be surprised how different you feel when you eat the things you use to rely on every day.

The good news is there's no "right" way to eat more plants. Start trying to figure out what you like and don't like, eat the foods that genuinely make you feel good, and reduce the ones that don't.

And eventually you'll start to realize that some things simply just aren't worth the way they make you feel, and it makes it a whole lot easier to stick with the healthy plant foods that make you feel great.

If you want a front row seat to my own messy, imperfect, plant-based life, join my email list. I share all my favorite plant-based things, what I've learned over the years, and what I do when eating all the plants feels hard. Plus you'll be the first to know about any new events or offers, and I always offer subscriber-only discounts!