Mistakes I Made Going Plant-Based (So You Don't Have To)
Oh the things I didn’t know when I first switched up my diet and went plant based. The many, many, MANY things. lol. All the mistakes I made, and I felt like there was so much to figure out. No one handed me a manual, and there wasn’t as much information on the topic at the time either. I really had to go digging for specific information I wanted and needed to know.
A lot of it was trial and error and trying to figure out what worked best for me based on what my specific goals were (health and fitness related). So I’m hoping this blog helps you avoid all of that.
Do you have my Plant Based Total Wellness Guide yet? It goes through all of the plant-based foods you should be eating to be your healthiest and fittest.
Click here to get your free copy!
Not Realizing How Much Protein Varies Between Plant Foods
Here's something I learned pretty quickly: the protein gap between plant foods is pretty significant. A cup of spinach has around 2.5 grams of protein, while a cup of tofu or cooked lentils has closer to 20. Foods like lentils, chickpeas, tofu, tempeh, and quinoa are where the higher amounts of protein are at…not your average vegetable, even a leafy green one.
There's also the conversion piece most people don't think about. Your body breaks down whatever protein you eat into individual amino acids, then uses those to rebuild the protein it actually needs. The catch with a lot of plant foods (not all of them) is they don't carry all nine essential amino acids in one place, so eating a variety of protein sources across your day (not necessarily every single meal) is what helps round things out.
Underestimating How Light In Calories Certain Plant Foods Can Be
Fruits and vegetables are amazing for you and contain so many vitamins, minerals and phytonutrients, which are essential for your overall health and wellbeing. But pound for pound, most plant foods are way less calorically-dense than what you're probably used to eating.
I didn't realize this early on, and after a few weeks of feeling wiped out by mid-afternoon, I figured out I just wasn't eating enough (or rather I wasn’t eating enough of the right stuff) to actually fuel myself.
You’ll feel really full after eating a huge bowl of greens based on its fiber content…but the calories won’t necessarily sustain you. Lean into the calorie-denser plant foods — nuts, seeds, avocado, whole grains, legumes — so you're not running on empty by 3pm. How active you are (gym goer, runner, sports player) will determine how much more of these particular plants foods you’ll actually need
Overlooking Whole Foods
Plant-based doesn't automatically mean “healthy.” A lesson you’ll want to learn VERY early on. Eating way too many "vegan" packaged snacks and processed vegan foods that were basically sugar and oil dressed up in a green label is not going to help you.
ALWAYS go for your fresh, Whole Foods first. Make this the foundation of your actual diet. It’s ok to enjoy the processed stuff (I LOVE me some pizza and fries), just make sure it’s an occasional thing and not your regular day-to-day.
Ignoring Nutrients Like B12, Iron AND Omega-3s
Certain nutrients like B12, iron, and omega-3s are just harder to get on a plant-based diet. That’s the reality of it. It’s something you have to be mindful and cognizant of. I, myself have been guilty of brushing this off as well. Out of sight, out of mind right?
I kind of ignored this for way too long and felt it: low energy, foggy brain. Adding a B12 supplement and adding in nutrient-dense foods like chia seeds and leafy greens can help make a significant difference in attaining these important nutrients.
Overloading On Carbs And Calling It A Meal
This is another mistake I hear about from time to time from people making the switch: "I went plant-based and now I'm gaining weight." Nine times out of ten, it comes down to carbs. Bread, pasta, rice, beans — they’re definitely all plant-based.
BUT...if that's the bulk of your plate with barely any protein or fiber to balance it out, the calories add up fast and you're gaining a bit of unwanted “fluff” you weren’t anticipating. Build your plate around protein and veggies first, then let grains fill in the rest — not the other way around. If you’re super active, the extra carbs will actually be helpful.
At The End Of The Day Day...
...don’t beat yourself up if you’re getting things wrong in the beginning, it’s a big transition and you’re not going to get everything right at first. There’s going to be a learning curve like anything else. It’s all about health, balance and enjoyment over perfection. Once you get the basics down, just be patient with yourself and the results will follow.
And if you’ve already been plant based for a while, I hope you took away some useful information that you might not have known about before.
Don’t forget to grab my FREE Plant Based Total Wellness Guide below! It goes through all of the plant-based foods you should be eating to be your healthiest and fittest. I’ve also included my daily, morning smoothie recipe in it as well. 👇
Click here to download your free copy.
I hope you enjoyed this blog post and that it was helpful for you. I do my best to give as much value as possible.
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