Does the idea of making plant-based meals seem too daunting and overwhelming, even though you want to start plant-based eating to improve your health? This seems like something even harder to do because you're living by yourself, so only need to cook for one. So how do you begin and make this all work? If this is holding you back from making a shift in your diet and lifestyle, let's talk about it.
In this episode, I'll show you that eating for one on a plant-based diet is doable and give you four simple ways you can use to start making positive changes to your diet.
This way, you can begin transforming your health and life for the better. Ready? Meet me on the inside. Welcome to the Plant Based Eating Made Easy Podcast. I'm your host, Anna Tseng, plant-based Registered Dietitian and Transition Coach.
Hi Friend, do you want to regain your health with plant-based eating but feel overwhelmed and lost about how to do it? Do you feel it'll be hard to change your meat-heavy diet and impossible with working, running the home, or chasing after the grandkids? If so, you're in the right place. Here you'll find simple strategies, clear nutrition and practical tips to help you thrive plant-powered with more energy. So if you're ready to ditch the guesswork and transform your health the stress-free way, cozy up now with a hot cup of tea, or listen while you walk, and let me show you how doable plant-based eating can be.
Let's do this! Hi, Friend, are you tired of searching online for good plant-based recipes and just want simple, quick, and tasty plant-based meals that you can make at the end of a long day? Your work or home life schedule is hectic and you don't have much time or energy to spend in the kitchen. So you're looking for smart plant-based hacks for prepping and using new plant-based ingredients, and fast easy meals that don't need 30 ingredients. I've got you covered.
Come check out my online Plant-Powered Life Transformation Course. This self-paced 6-Module online Course will give you a step-by-step road map and teach you the essential skills and tasty whole food plant-based recipes you need to make a smooth, enjoyable transition. So if you're wanting a straightforward, step by step transition approach with clear guidance and simple to make, yet filling recipes for everyday meals, then go to plantnourished.com/ppltcourse to find out more.
The link to Course details is also provided in the show notes.
Now let's dive into today's topic. Some of you listening right now would love to see a positive change to your health, drop some unwanted weight and lose a few longstanding meds. That's why you're now exploring and considering plant-based eating. You But, there's a roadblock. You're lacking support and have no clue how to go about beginning this transition.
Worse yet, you're living on your own, so where and how do you even start, especially if you're just eating for one? I know many in my free Beginners for Plant Based Diet Success Facebook group are in this situation. Some time ago, I saw one new member sharing about her biggest challenge moving to a plant-based diet. She wrote, "Everything at 71. Where to begin as one person?
With three question marks." Another wrote, "Portion size. How do I cook for one?" I also remember one member who shared, "I'm one who lives alone, so I need recipes for only one serving." I can certainly understand the dilemma these are facing, and you may be in a similar situation right now too.
Maybe you're not living alone, but your children are grown and out of the house, and it's just you and your spouse. Since you're no longer having to cook huge portions for an entire family meal, you aren't sure how to navigate this diet transition cooking just for two. Or, no one else in your family is making this diet change with you. So, in effect, you feel like you're only cooking for one. Can you relate?
That's why I wanted to do this episode.
To give you some pro-tips if you're having trouble starting a plant-based diet because you're cooking and eating for one. So here are four simple strategies you can use to begin your plant-based diet transition. The first is this: Start Simple. Things can get very overwhelming very fast if you're single and are only making meals for yourself.
First, you don't need to buy a whole boatload of fresh veggies and fruits on your first grocery shop. Since it's fresh produce, you definitely won't be able to get through eating all of that food before it goes bad and rots, wasting you lots of effort and money. So a better way to go about it is to be more strategic with your grocery shopping. Make a list first before you step into the store.
Think of perhaps two to four vegetables you want to use or add into your meals and maybe two to three different fruits you want to enjoy this coming week.
Just start there. Make one or two of these a new plant-based item you haven't tried before. Try that for two weeks, then build up from there. Here's a second way to go about things. Learn super easy, put together plant-based meals.
In that first month or two, keep your meals as easy and simple as possible.
Think salads, pasta sauces, quick dinner fixes, sandwiches, and simple lunch options. Things that are fast to put together into a tasty meal combo, and don't require a ton of unfamiliar plant-based ingredients. You'll want to build your confidence with these simple yet nourishing plant-based fixes, so you can still fit this transition in with a busy home and work life. It'll also make the plant-based diet learning curve a little less steep at the beginning of your transition.
This is the reason why I created the online Plant-Powered Life Transformation Course. All the essential information and skills needed for new plant-based eaters are put into one central place. Students can then progress at their own pace and easily come back to the Course materials to rewatch video lessons or try more of the 29 easy whole food plant-based recipes provided, when desired.
These Course recipes all use simple, affordable, common plant-based ingredients and are suitable for families and those living on their own. These recipes also work well for those making this transition alone in the family or for couples needing smaller scale recipes.
Which brings me to the third strategy: Adjust Recipes as Needed. If you don't need to or want to make a final recipe portion that feeds 6 to 8 people, know that you don't have to. But instead of just chucking that away and moving on to look for another one, do this. Adjust that recipe to make a smaller final amount. How?
By dividing the ingredient amounts called for in the recipe. For example, if you're wanting to make a plant-based bean chili and found a great recipe, but it makes enough to feed 8 people, simply divide every ingredient by 4 if you only need to make enough for 2 servings.
So if the recipe calls for 4 cups of chopped carrots, use just 1 cup. And if the recipe calls for using 1 cup of diced onions, you can use just a quarter cup. Make sense?
By doing it this way, you won't need to be stuck eating chili for days on end, and will have less food waste too if you make this recipe and end up not liking the final product. It's a win-win situation. The fourth strategy you can use when starting is this: Freeze What You Won't Eat Up Soon. For most recipes, even if you are making a recipe for four to six people, you should have an option of freezing a portion of it.
At least, a good plant-based recipe would.
Examples would be burger patties, casseroles, and pasta sauces. This way, you won't have to keep eating that same dish day in and day out until it's done, but can save some for another meal later in the week or the following week. So today we looked at four smart strategies or tips you can use right away to get started in your plant-based diet transition, even if you live currently on your own and only need to cook for one. These strategies are 1. To start simple, 2.
To get the right plant-based recipes so you can put together super easy and quick meals, 3. To adjust recipes as needed, and 4. To freeze what you won't eat up soon. Now here is an action step you can take. Pick one of these smart starter strategies shared today and use it this coming week.
Let's get you started on the road to full nourished health in your plant-based diet journey. Thank you so much for listening. If this podcast has inspired, encouraged, or helped you in some way to transform your health, I would love to hear about 30 seconds to rate and leave a written review on Apple Podcasts to let me know.
It will encourage me so much to hear how this podcast has positively impacted and made a difference in your journey towards wellness. And share about this podcast with a friend or loved one so we can all thrive in the best health.
Remember, plant-based eating can be easy and doable. See you in the next episode, my Friend.
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