Plant-based protein guide & when you shouldn't be vegan

A guide to the best sources of plant-based protein and which ones to avoid.

Whether you're totally plant-based, plant-based sometimes, or just looking for higher non-meat protein options, use this guide for the 'yes' foods, 'depends on your gut' foods, and the 'no way Jose' foods.

SO... do I think you should be plant-based?

Quick answer: totally depends on how well you do at following a proper plant-based diet and how your gut responds.

There's no one diet fits all. We have all heard this ten million times. Sure, in an ideal animal kingdom, nobody would eat each other and we'd all live happily ever after dying of nothing but old age. But that's not the way the world works.

My biggest belief, not only with diet but with life, is everything in moderation (including moderation).

What I do promote (just a few general points):

1. Eating a lot less meat and fish. These days we majorly overdo our meat consumption. Rather than eating meat 2-3x/day like some of us do, we can swap that to 1-2/week.

2. Emphasizing fresh foods, especially fruits and veggies, no matter how you choose to label your diet. You don't have to be a vegan to load your plate up with colorful veggies. This is where many of the benefits of a plant-based diet come from... it's not necessarily the lack of animals, it's that there are so many healthy plants!

3. When eating fish, make sure it's wild caught.

4. When eating meat, make sure it's organic (without added hormones etc).

5. Listen to your body and don't force any style of eating, besides generally healthy, balanced and with moderation.

When NOT to be vegan:

1. If you're going to use all of the 'no' foods below rather than choosing whole, real, fresh foods. A vegan diet is no longer healthy when it's full of processed mock meats. Sure these are ok sometimes, but not majority of the time. Going plant-based requires more effort than buying frozen fake nuggets. It's like going vegan so now all you eat is bread.

2. If you're constantly bloated or experiencing other digestive issues after making the change to a plant-based diet. Grains, legumes and higher FODMAP veggies can be hard to digest for some people and these are usually a big part of a plant-based diet. They're not unhealthy or bad for you, but your gut may need to be primed in order to digest them effectively. This could mean getting your gut microbiome to a better state or easing your way into eating 100% plant-based. You could definitely still remain vegan while fixing your gut, just takes some knowledge about what to avoid and what to incorporate.

3. If you begin to ignore health issues or warning signs that your body is giving you. I think a proper plant-based diet can be completely healthy! But I don't think that applies to every single body. Or just because it worked extraordinarily well for you for one stage of life, doesn't mean it'll work forever. I guess I'm advising not to be so hung up on the label of being plant-based that you're completely close minded to your body needing to explore something else one day.

The main thing to consider: find what works for YOU!

If you'd like to work with me one-on-one to customize a nutrition and training plan to achieve your health and fitness goals, click here to book a call or contact me for the details. Would love to give you the guidance, accountability and push to help you figure out exactly what you need to feel your best! 🥑🤩💪🏼

Thank you!

Steph