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Today I am going to share some of the changes I have made to transition to a plant based diet, along with a smoothie recipe. Since I am lactose intolerant, eliminating dairy seemed like the easiest thing to start with.

• Dairy is Not Your Friend – In the past, I would occasionally eat cheese or have cream in my coffee. I’ve subbed the cream for almond milk.
• Say No to Eggs – I used to eat eggs every day for breakfast. This change wasn’t half bad since I now get my protein fix from plant based smoothies (see recipe below).
• Goodbye Red Meat – I enjoy eating meat, but it’s not a must-have. I have eliminated red meat from my diet but still continue to eat chicken.
• Sweet Treats – instead of doing store-bought treats, I opted to make my own. Making desserts at home is easy and delicious. I have made these No Bake Flax Energy Bites and the No Bake Muesli Nut Bars. Both recipes take very little time to prepare.

Since I’m no longer eating eggs, I needed a solid breakfast option. Everything I read suggested a smoothie. I did a search to find the perfect smoothie and found this article.

Breakfast Smoothie

• 1 banana
• 2 small handfuls of frozen fruits (e.g., strawberry, pineapple, raspberries, blueberries)
• 1 scoop of plant protein powder (I use PlantFusion in Vanilla Bean)
• 2 tablespoons of flax meal
• 1 tablespoon of chia seed
• 1 tablespoon of almond butter
• 1 tablespoon of flaxseed oil
• 10 oz of almond milk
• 2 large handful of greens (e.g., spinach, kale, or both)

If I want to change things up, I swap it out for a piece of Ezekiel bread with almond butter and Chia Strawberry Fruit Spread.

If you missed the first plant based post be sure to check out Starting a Plant Based Diet.

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After hearing Jessica Murnane’s interview (episode #2) on The Lively Show, I immediately wanted to change to a plant based diet. I have always tried to eat clean and avoid processed foods when possible. Changing my eating habits to plant based would be a natural progression. I am lactose intolerant and I also have a sensitive stomach. My main goal with this diet would be to reduce my stomach issues.

For those who are not familiar with a plant based diet, it consist of the following components:

• Fruits: mangoes, bananas, grapes, strawberries, blueberries, oranges, cherries, etc.
• Vegetables: lettuce, collard greens, broccoli, cauliflower, kale, carrots, etc.
• Tubers and starchy vegetables: potatoes, yams, yucca, winter squash, corn, green peas, etc.
• Whole grains: millet, quinoa, barley, rice, whole wheat, oats, etc.
• Legumes: kidney beans, chickpeas, lentils, lima beans, cannellini beans, black beans, etc.

A plant based diet incorporates whole foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods like bleached flour, sugar, and oils.

(Fork Over Knives)

To make the transition easier, it is best to make gradual changes and not try everything at once. I don’t know if I will change my diet to be completely plant based, but I am trying to slowly incorporate most of the elements.

Eating like this requires you to cook everything. I don’t cook. But I have found that preparing these meals is simple and doesn’t require a lot of time.

Eating out can be challenging. Depending on your location, it can be difficult to find menus that fit this lifestyle.

Next week I’ll share some of the changes I have made, and the breakfast smoothie I’ve been drinking.

Great resources to get you started:

• YumUniverse: How to Start a Plant-Base Diet
• Jessica Murnane:  One Part Plant (awesome recipes)
• Mind Body Green:  Plant- Based Diet for Beginners: How to Get Started

Do you follow a plant based diet or something similar? Share your experience in the comments.