Several studies have shown that a plant rich diet is sustainable for the Earth and a healthy option for us. By eating more plant based foods and less animal based products we are reducing our greenhouse gas emissions and acting on climate change. Here is a guide of how you may incorporate a Plant Rich Diet. (1, 2, 3, 4, 5, 6)
Before we continue I want to add that what we eat is a personal choice. Food is entwined into our cultures, well-being, and daily lives. Most of my fondest memories are usually around a table of food being savored with the people I love. Before adjusting your diet, make sure to discuss with your primary health care provider any questions or concerns you may have to ensure you are doing what is best for your health. The information in this post is not meant to be used in place of professional health or medical advice.
General Guidelines for a Plant Rich Diet
The theme of plant rich diets among different research groups, is to eat less meat, particularly red meat; beef, lamb, and pork. Reducing the amount of animal products you eat will make your diet more sustainable, will address climate change by reducing the carbon dioxide emissions, and potentially improve your health.
Calorie Intake
A 2019 Lancet article, based the portions for a plant rich diet on a daily intake of 2500 calories. Each of us need different amounts of calories based on our sex, age, weight, activity level and what our health goals are. (1) Mayo Clinic has an online calorie calculator you may refer to.
Recommended Portions for a Plant Rich Diet
I will use the Lancet healthy diet as a baseline for a plant rich diet because of the amount of detail provided in their guidelines and the flexibility of the portions. The range of portion sizes allows for adjustment based on your food preferences and health needs. (1)
The table below is a breakdown of the serving sizes for a plant rich diet from the Lancet. Portions of protein and starchy vegetables in the table are noted for amount per week. While the portions for the other foods in the table are for amount per day. Portions of proteins have been converted to ounces from grams and all other foods are in grams. The food portions listed as ounces and amount per week were converted from grams per day to provide an easier serving size reference. (1)
| Food | Serving Size Range | Recommended Serving | Recommended Portions |
|---|---|---|---|
| Protein | |||
| Beef and Lamb | 0-3.4 ounces (oz) serving per week (1) | 1.7oz per week (1) | 3oz of meat is about the size of a deck of cards. 1.7oz is just over a half of a deck of cards per week. (7) |
| Pork | 0-3.4oz serving per week (1) | 1.7oz per week (1) | 3oz of meat is about the size of a deck of cards. 1.7oz is just over a half of a deck of cards per week. (7) |
| Poultry | 0-14.3oz per week (1) | 7.2oz per week (1) | 3oz of meat is about the size of a deck of cards. 7.2oz is slightly more than 2 deck of cards per week (7) |
| Eggs | 0-6.2oz per week (1) | 3.2oz per week (1) | 1.5 eggs per week (1) |
| Fish | 0-24.7oz per week (1) | 6.9oz per week (1) | 3oz of fish is about the size of a checkbook. 6.9 oz is just over two 3oz portions of fish per week. (7) |
| Dry Beans, Lentil, and Peas | 0-24.7oz dried per week (1) | 12.3oz dried per week (1) | 16oz (1 pound) of dried beans is equal to about 6 cups of beans. 12.3oz dried beans equals about 4 cups cooked. One 15oz can of beans is about 1.75 cups of beans. Allows for about 4 cups of cooked beans per week (8) |
| Soy Foods | 0-12.3oz per week (1) | 6.2oz per week (1) | 16oz is equal to one pound. 6.2oz is just over a quarter of a pound of tofu per week |
| Peanuts | 0-18.5oz per week (1) | 6.2oz per week (1) | 1oz of peanuts is about 35 peanuts. Almost daily 1oz servings of peanuts. (9) |
| Tree Nuts | 6.2oz per week (1) | 6.2oz per week (1) | Nuts vary in weight. 1oz of tree nuts is equal to about: 24 almonds 18 medium cashews 12 hazelnuts 8 medium Brazil nuts 12 macadamia nuts 15 pecan halves 14 English walnut halves. Around six 1oz portions of tree nuts a week. (9) |
| Fats | |||
| Lard, Butter, Tallow | 0-5g per day, 0-35g per week (1) | 5g per day (1) | 5g is about 1 teaspoon of butter a day. 35g for a week’s amount is about 2.5 tablespoons of butter (10) |
| Palm Oil | 0-6.8g per day (1) | 6.8g per day (1) | 6.8 grams of palm oil is less than ½ tablespoon per day (11) |
| Unsaturated Oils | 20-80g per day (1) | 40g per day (1) | 20 grams of olive oil is equal to about 1.5 tablespoons a day. (12) |
| Whole Milk (Animal Dairy) | 0-500 grams (g) per day (1) | 250g per day (1) | 1 cup of milk is about 225g, calories varies depending on whole milk, 2% milk etc. 1 slice of sharp cheddar cheese is about 23g and 90 calories. (13, 14) |
| Carbohydrates | |||
| Whole Grains | 0-60% of total calories for the day (1) | 232 grams raw whole grain per day (1) | -Rice 1/4 cup (45g) dry equals about 3/4 cup cooked rice, 170 calories (15) -Oatmeal 1/2 cup (40g) dry, 150 calories (16) -Corn (popping corn) 3 tbsp (40g) unpopped, about 7.5 cups popped, 120 calories unpopped. (17) The nutritional information of the whole grain examples above is when the grain is uncooked. How we prepare the whole grains will affect the total calories. The researchers recommended whole grains consumed does not go over 60% of calories eaten in a day. (1) |
| Starchy Vegetables | 0-100g per day or 0-24.7 oz per week (1) | 50g per day, 350g per week. 350g equals to 12.3 oz per week. (1) | 1 medium russet potato is about 6 oz. In a week the recommended number of starchy vegetables is about 2 medium russet potatoes (18) |
| All Vegetables (except starchy vegetables) | 200-600g per day (1) | 300g per day (1) | 75 g is equal to about 1 serving of vegetables. Recommended about 3 servings of vegetables a day. (1, 19) |
| All Fruit | 100-300g per day (1) | 200g per day (1) | 150 g is equal to about 1 serving of fruit. Recommend about 2 servings of fruit a day. (1, 19) |
| All Sweeteners | 0-31g per day (1) | 31g per day (1) | 1 teaspoon of sugar is equal to about 4 grams. 31 grams of sugar is equal to a little less than 8 teaspoons of sugar. (20) |
If you are ready to make some changes to your diet here are some additional details to keep in mind.
Protein
If you are thinking of decreasing a source of protein from your diets, you should ensure you are eating enough protein from other sources. Here is how to calculate how much protein we need to eat per day.
Your weight in kilograms x 0.8= protein in grams (g) needed per day (1)
Example:
How much protein in a day would you need if you weighed 136lbs?
If you weigh 136 pounds and want to know how much protein you need in a day.
First convert your weight in pounds to kilograms. To do this, divide your weight in pounds by 2.2. (21)
Weight in pounds/2.2= weight in kilograms (kg).
136lbs/2.2= 61.81kg
61.81kg x 0.8= 49.45 grams (g) per day
Calcium
The World Health Organization (WHO) recommended that for calcium intake 500mg/day is sufficient. WHO based their recommendation after they found that areas of the world with low intake of dairy food and calcium had lower rates of bone fractures compared to areas with higher dairy consumption. While in the United States, the recommendation for calcium intake is 1200mg/day. The plant rich diet from the Lancet includes a recommendation of about 718mg/day of calcium. Dairy from animals is a good source of calcium. Below are plant based foods that are also high in calcium. (1)
Non-dairy Food Sources of Calcium (22)
- Cooked Collard greens, 1 cup, contains about 266mg of calcium
- Cooked soy beans, 1 cup, contains about 175mg of calcium
- Oranges, 1 whole fruit, contains about 55mg
- Fortified Almond Milk, Rice Milk, or Soy Milk, 1-8oz serving, contains about 300mg of calcium
- Beans, canned, 1-4oz serving, contains about 160mg of calcium
Vitamin B12
Depending on how much you want to cut back on the animal based foods you eat you need to be mindful of vitamin B12. Vitamin B12 is an essential vitamin that our bodies absorb from the food we eat. Our bodies use Vitamin B12 to support our nervous system, to form red blood cells, and other functions of our bodies. Adults need a daily amount of at least 2.4 mg of Vitamin B12. (23, 24, 25)
Animal based foods like meat and dairy and some bacteria contain Vitamin B12. Plant foods usually do not have Vitamin B12. Vegetarians and vegans are at risk for having low levels of Vitamin B12 because they eat less animal based products. Low levels of Vitamin B12 or Vitamin B12 deficiency can cause anemia, nerve damage, fatigue, weakness, constipation, memory loss, depression, and confusion. (23, 24, 25)
Sources of Vitamin B12 (25)
- Fish, poultry, red meat, and eggs
- Animal milk
- Plant based foods fortified with vitamin B12 like fortified cereals, plant based milks, and nutritional yeast.
- Vitamin supplements that include Vitamin B12.
How to Incorporate More Plant Rich Meals into your Diet
A plant rich diet is what you want it to be. The guidelines above provide a framework for what a healthy plant rich diet can be. What your meals are filled with, is completely up to you.
My Transition to a Plant Rich Diet
Personally, I am working towards being a weekday vegan. When I refer to vegan, I only mean vegan as a choice in diet not the vegan lifestyle. I have chosen to be a weekday vegan, after watching a TED talk from Graham Hill of Treehugger about being a weekday vegetarian. The articles for this post and the previous post on a plant rich diet have also influenced me to be a weekday vegan.
I have not come to this diet choice all of a sudden. Food is one of my favorite pleasures. I enjoy eating all kinds of food, frequently. My older sister, started to not eat red meat while in high school. Following close behind her in several life choices, I followed suit with eating red meat occasionally. As I have learned about the impact our diets have on our Earth, I recently worked to decrease the amount of meat I eat all together.
As a weekday vegan, Monday-Friday I do not eat any animal products. On the weekends, my goal is to only have 3 meals with meat and 3 meals as vegetarian. I am not 100% vegan during the week yet, as I am learning new recipes with vegan eggs and plant dairy.
I also plan to make adjustments as I go. My birthday this year is on a weekday, so I will flex one of my weekend animal food days for my birthday. In case you are wondering, yes, I plan what I want to eat for my birthday usually weeks to months ahead of time.
Your Transition to a Plant Rich Diet
Like myself, you can transition to different animal based products or different levels of plant rich diets, over time. We can support each other as we explore different ingredients and recipes.
Meatless Days
If you like eating meat, maybe you can start with Meatless Mondays. Try different meatless recipes or foods without meats. When you are ordering out or out to dinner try a menu item that is vegetarian or vegan. Next time you need milk, venture to the plant milk alternatives. We will cover more plant rich foods below.
Pescatarian
If you like seafood, maybe you could try a pescatarian diet. A pescatarian diet is when the animal based meats like poultry, and red meat, are replaced with seafood. A pescatarian diet includes animal based dairy and eggs as well as the other plant based foods. (1)
Are you ready to give up meat entirely? Maybe a vegetarian or vegan diet may work for you.
Vegetarian diet
Vegetarian diet does not include any animal based meats, and may not include stock or broth from animals. Protein needs are replaced with plant protein sources or animal dairy and eggs. (1)
Vegan diet
Vegan diet does not include any animal based products. Along with no animal based meat, dairy, or eggs, a vegan diet does not include stock or broth from animals, or honey. Protein needs are replaced with plant protein sources. (1)
2/3’s or Weekday Vegetarian or Vegan
If you are like me and have a hard time saying goodbye to meat forever a 2/3’s vegetarian or vegan diet or a weekday vegetarian or vegan diet may be an option that works for you. These plant rich diets include the occasional servings of meat a week.
For a 2/3’s vegetarian or vegan diet meals and snacks before 6pm are vegetarian or vegan while dinner may be a more traditional meal that includes animal based dairy, eggs, or meat. In a week, a 2/3’s vegetarian or vegan diet would have about 7 meals a week, of the typical 21 meals, that include meat and other animal based products.
A weekday vegetarian or weekday vegan diet is set up so food eaten during the week Monday-Friday follow either vegetarian or vegan diets. While on the weekend animal based foods may be included for meals. This diet would have about 6 meals a week out of 21 meals to include meat or other animal based products.
Plant Powered Athletes
Plants are not just for rabbits, there are athletes completely powered by plant based diets. Charity Morgan, is a professional vegan chef who along with her husband, former NFL Linebacker, Derrick Morgan, helped 15 players from the Tennessee Titans football team transition to a vegan diet. Athletes such as: Alex Morgan, Venus Williams, Cam Newton, Kyrie Irving, and others are fueling their bodies with either a vegan or vegetarian diet. (26, 27)
Animal Based Protein
Red Meat
Think about your favorite meal that has red meat. Now brainstorm ways or search for a recipe of your favorite meal with a different kind of meat (poultry, fish, or plant protein) as the main course.
A classic red meat meal, is a grilled steak and rich garlic mashed potatoes. I enjoy this meal only on extremely special occasions, maybe once or twice a year, if at all. More often now, I prefer fish in place of steak. If steak is one of your favorite meals with red meat, then enjoy every last bite of your favorite meal. Enjoy red meat for a special occasion, like the holidays or your birthday.
A plant rich diet, does not mean giving up every kind of meal, dish, or food you enjoy. If your all-time favorite meal is a classic steak and potatoes, then please enjoy your favorite meal. Treat this kind of meal as an indulgence rather than a regular occurrence. Life and food are meant to be enjoyed.
A Couple of My Favorite Meals with Red Meat and their Red Meat Alternative
Pulled Pork BBQ. I grew up in eastern North Carolina where our BBQ sauce is vinegar based with some heat from red pepper flakes. Western North Carolina BBQ is a sweeter tomato based sauce. No matter the sauce, BBQ is one of North Carolina’s and the South’s many traditions. My favorite pulled pork BBQ alternative is pulled jackfruit. A local restaurant serves, pulled chili braised jackfruit as one of their meats and oooh is it delicious. Again, I grew up in eastern North Carolina, I love good BBQ. The pulled jackfruit isn’t quite the same but the texture and flavor satisfies my craving for pulled pork BBQ. I have not had a chance to try making pulled jackfruit BBQ myself, however there are several recipes out there from canned jackfruit if you are ready to try it out.
Pulled Jack Fruit BBQ , Jackfruit BBQ Pizza, and Instant Pot Pulled Jackfruit BBQ
Lumpia, is a Filipino egg roll and one of my favorite foods. For this Filipino dish, an egg roll wrapper is usually filled with ground pork, shrimp, carrots, water chestnuts, green onion, garlic, and all sorts of delicious spices. Lumpia is best freshly fried, dipped in sweet & sour sauce, and served with a bowl of steaming white rice. My mom, who is a phenomenal cook, has substituted ground pork for ground turkey and it is yummy! I do not eat Lumpia often since it is deep fried and labor intensive to prepare. When I do indulge in Lumpia, every morsel is savored.
Poultry
I often substitute ground turkey or ground chicken for recipes that call for ground beef or ground pork, making the recipe healthier and the meal more sustainable. Since I am transitioning to a weekday vegan, the hubs has taken over cooking most of the meals with meat in the house. A part of this move he has learned to cook a beer can chicken. The beer can contraption is a bit odd, as well as the idea of placing an entire can of beer inside a chicken as it cooks but the flavorful results forgo any oddities of the situation entirely. Even better, we use the chicken bones and our vegetable scraps to make our own low sodium chicken stock. Less Food Waste!
Seafood
Eating fish tends to have multiple benefits for our bodies. However, certain seafood products, like farmed salmon, emits a large amount of greenhouse gases. Also wild fish populations are either over fished or near capacity. Thankfully, Monterey Bay Aquarium provides a list of sustainable sources of seafood. Check out their website for a list of sustainable seafood and on the consumers page they provide a free printable guide based on the state you are in.
Eggs
Eggs could be eaten at every meal, whether it is a scrambled egg, an egg in fried rice, or an egg used for baking. There are plenty of egg alternatives like making a plant egg for baking using flax seeds or chia seeds. I have not played with these myself but look forward to sharing my experience. In the meantime, here are 13 substitutions for eggs.
Plant Based Proteins
Tree Nuts
Tree nuts are full of protein and healthy fats. Examples of tree nuts include: cashews, almonds, pecans, and walnuts. Peanuts are NOT tree nuts because they grow underground. Tree nuts are another versatile plant protein. Here are links to recipes with almonds, walnuts, and pistachios to get you started. (28)
Soy Foods
Soy foods come in many forms: tofu, soy milk, tempeh, the list goes on and on. I have not cooked with tempeh myself, but I have cooked some with tofu. Tofu is a blank canvas when it comes to flavor. When I cook tofu I usually place the entire block of tofu in a pan and break up the block like ground meat. I let the moisture in the tofu cook out and season with soy sauce, sesame oil, pepper, garlic, onion, ginger, and other spices then toss it with stir fry or fried cauliflower rice. I am still playing with tofu and other soy foods myself. UCSF Health (University of California San Francisco) has a list of Top 20 ways to Get More Soy in Your Diet.
Peanuts
Peanuts by themselves, or paired with chocolate or strawberry jelly is just yummy. I could eat spoonfuls of peanut butter straight from the jar. An alternative to avocado toast, peanut butter on a slice of whole grain toast with some fresh fruit is a quick plant rich breakfast and one of my go to vegan breakfasts. The National Peanut Board has a plethora of peanut recipes.
Pulses
Pulses are protein packed seeds of legume plants and include lentils, dry beans, and dry peas. They are high in protein and fiber and low in fat. Another plus about pulses is their cost. Often one pound of dried beans, lentils, or peas will only cost me a couple of dollars. A pound of dried beans when cooked is about 6 cups of cooked beans, that is more than three 15oz cans of beans. The USA Pulses is a website from the USA Dry Pea & Lentil Council and the American Pulse Association. Their website is a wonderful resource for information on pulses and recipes! (8, 29)
Animal Dairy and Plant Alternatives
Milk
I used to drink a lot of dairy milk growing up and even through college. As I have learned about the impact of animal dairy as well as the welfare of the animals, I have cut back on drinking dairy milk. Plant milks also have some environmental drawbacks, check out these articles from The Guardian and BBC. My preference of plant milks is oat milk. I have used oat milk in both cooking and baking with great results. If you plan to use your plant milk for cooking, I recommend using an unsweetened and unflavored plant milk.
Cheese and Butter
I am grateful for the chefs who have found and created plant alternatives for cheese and butter. I have not had a chance to play with plant based cheese and butter recipes yet. Below are some recipes to get you and I started. When someone creates or knows how to make a plant near equivalent to Palmetto’s Cheese, please let me know!
Cheese Alternatives
Butter Alternatives
Your Plant Rich Diet
A plant rich diet is empowering. By you choosing to delight in a plant rich diet, you are addressing climate change, living sustainably, and possibly improving your health as well. Let us eat, drink, and be merry with a plant rich diet. Cheers and Joyful Eating!
References
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