Plant-Based Versus a Vegetarian Diet: Which Is Right for You?
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You can eat a plant-based diet without going vegetarian. It’s an important difference to note because eating a plant-based diet is less restrictive than eating entirely vegetarian.
Our goal should ALWAYS be to eat more fruits and vegetables, so either of these is a good option for preventing chronic disease, improving your skin and sleep patterns, and making your pants too loose. However, you can get these benefits without giving up meat entirely!
If you have been looking to eat more fruits and vegetables but don’t want to give up meat, you’re in luck, because those things are not mutually exclusive. You can get all the benefits of eating more produce without eliminating meat from your diet.
Which is for you, plant-based eating or vegetarian?
That’s all based on your body. (Please note I am not discussing moral implications, just nutritional ones!)
Every body is different and responds differently to food. In the most extreme example, there are food allergies, but there are also food sensitivities and just general things that you notice about your unique body in its responses to different foods.
For example, I once gave up meat for Lent. I am not a huge meat eater, but that was still really challenging for me. I noticed a lot of lethargy and moodiness, and it was frustrating for me to try to combine plant-based sources of protein to get the full range of amino acids. That’s me though. Plenty of people feel better when they go vegetarian.
The simple answer is this: eat the way that makes your body feel better. If eliminating meat gives you energy, better digestion, etc., then go vegetarian! If, like me, you feel better keeping meat in your diet, then do that.
Either way, I will reiterate that the key is remembering to keep your focus on fruits and veggies.
I have had a number of friends through the years who were vegetarians who actually ate worse after giving up meat. Remember that pasta, French fries, and cookies do not have meat in them.
In other words, the overriding takeaway of this post is such: the key to eating better is to shift your mindset and focus on eating an abundance of produce. A good illustration of this is how you approach your plate. What I am suggesting is having a salad with some chicken on top rather than a piece of chicken with vegetables on the side. Veggies are the heart of your meal with some meat added at the end.
Another benefit to either style of eating is that it tends to be cheaper. Meat is more expensive than plants for the most part, so by eating more of the latter and less of the former, your grocery bills should decrease.
One of the reasons I prefer plant-based to vegetarian is that it tends to be easier to get a lot of protein. Remember how I mentioned each body being different? Well mine responds better to a solid amount of protein – I just feel better overall. However, you can still get plenty of protein on a vegetarian plan; you just have to be cognizant of getting enough.
One thing to note is that when given the option for meats or meat substitutes, when you want a burger, go with the real thing. Meat substitutes tend to be loaded with chemicals and preservatives to replicate the flavors of meat. Here, it is better to have a real burger (unless, of course, you want to make a delicious homemade veggie burger).
In terms of real foods that can stand in for meat, I love lentils and mushrooms for ground beef/turkey (they both make great meat-less balls and burgers). Also, I urge you to make walnut meat tacos.
The first time a friend mentioned this idea, I thought it sounded so bizarre, but it’s really good. All you need is a bag of walnuts, a food processor, and a taco seasoning packet (you can make your own, of course).
How to Make Walnut Meat Tacos:
The first step is optional (and I prefer it): soak your walnuts in cold water for a half hour or so, then drain and put into the food processor. If you want your tacos NOW, you can skip this step. Pulse until the mixture resembles ground meet but isn’t totally pureed. And there you have it – it’s that easy.
You can warm it up in the microwave or toast it in a skillet with a little nonstick spray, then fill your tortillas and top with abandon. You’d be shocked how delicious these guys are!
If you find that you’re running short on protein, one thing you can do is look to your snacks to fill any nutritional gaps. Add lentils or chickpeas, for example. An even easier way to boost your intake is protein powder or protein bars. You should not rely on these as your main sources, but they can help supplement what you get from food, especially on days when you are lagging.
For more on my favorite protein powder, read my blog post about metabolism-boosting pantry staples (which also includes other things you might not even think of as must-haves to keep on hand).
A great (and fun!) way to get more produce is by trying different cuisines. There are a lot of cultures that have plant-based menus. Even if you don’t like to cook, I’d be willing to bet you can find some local restaurants that are vegetarian focused (or even better, give it a shot with the best cookbooks for weight loss filled with easy recipes for even those who can’t boil water).
Two great options for cuisines are Indian and southeast Asian. And if you aren’t a fan of tofu, I would be willing to bet you will be when it’s covered in the zippy flavor of curries, garlic, and chilis. Also, you get to try a lot of interesting flavors that aren’t just a salad or pasta with some vegetables on top (not that those aren’t delicious too, of course!).
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