Transitioning to a Whole Food Plant-Based Diet – Introduction

While there are many ways to transition to a healthy diet, it is generally wisest to start with smaller changes that can have a big impact on the overall quality of your diet.

This four week transition is based on the plan in the 4Leaf Guide to Vibrant Health which is very practical and an easy read.

Prior to Starting on the transition

1) You need to be convinced that a whole food plant-based diet is effective and commit to making significant changes in your diet.

2) Remember that if you are on any prescription medications (especially those for diabetes, high blood pressure, or heart disease) you need to be monitoring yourself closely (eg weight, blood pressure, blood sugars) and be in touch with the physician who prescribed these medications so they can make appropriate changes. This is essential to avoid complications of low blood pressure or low blood sugars (eg loss of consciousness) which may occur due to the effectiveness of a plant-based diet.

Overview

Week 1 – Planning Stage

You are going to decide what your weekly plan will be for meal planning, food shopping, and batch cooking.

You will also decide what you will eat for your routine breakfast and healthy snacks.

Before the end of week one you will also get rid of all your unhealthy breakfast and snack foods.

Week 2 – Breakfast and Snacks

You will enact your weekly approach for meal planning and shopping.

Start eating a healthy breakfast every day and healthy snacks.

You can track your daily progress here if desired.

Start thinking about some healthy lunch options for the next week.

Start stocking your kitchen with healthy staples such as oats, nuts, beans, grains (eg bulgur, brown rice, quinoa).

Week 3 – Lunch

Continue implementing your plan for meal planning and shopping.

Continue eating healthy breakfasts and snacks.

Start batch cooking and eating a healthy lunch every day as well.

Continue to track your progress.

Start thinking about what healthy dinners you might have next week.

By the end of week 3 you need to get rid of the rest of the unhealthy foods in your house.

Week 4 – Dinner

Continue to practice your meal planning, shopping and batch cooking.

Continue to eat healthy breakfasts, lunches and snacks and add in healthy dinners.

Continue to track how you are doing. If your scores are not good, evaluate where you are not doing well.

So now that you have an overview, click here to go to week one !