If you're looking to eat a more plant-based diet, just eat less meat, or go all-in on eating vegan, we have a one-month starter guide to get you there.
If you want to curb your meat consumption and adopt a healthier way of eating, going vegan is a good choice. If you wonder how to begin or how to sort fact from fiction, you’re not alone. A large body of scientific evidence tells the truth: a plant-based diet is one of the healthiest choices you can make for yourself and the planet.
For body & planet
Although a vegan diet boasts lower rates of diabetes, heart disease, and certain cancers, Americans continue eating 222 pounds of meat per person per year. Beyond the health risks, the environmental impact of a meat-centric diet is also significant. Conventional livestock farming and animal products emit a significant amount of climate change-inducing greenhouse gases, are resource (crops, water, land) intensive, and pollute waterways.
So, how can you help solve this massive problem of overconsumption? With one step at a time! Here is our 1-month plan that will ease your body and mind into a plant-based, vegan diet.
Sources: Fhwa.dot.gov, TheBeet.com
Week 1: Start out with one vegan meal a day.
We find that breakfast is one of the easiest meals to switch up. Why weigh down your system right when you wake up when you could fuel your body with plant-based lean protein, complex carbs, and superfoods? At Thistle, all of our breakfasts are vegan. This is not an accident. Common breakfast items like bacon and sausage have been shown to contribute to cancer growth as well as a larger waistline. Lighten up with a breakfast of tofu scrambles, smoothies, overnight oats with berry chia jam, and many other plant-based foods to start off your day. If you’re a Thistle customer, we always have delicious breakfast offerings like these, and more, on our menu.
More on the Thistle Thoughts Blog: Plant-Based Breakfasts: Beyond Cereal
Week 2: Cut back on the meat component in every meal.
As Americans, we tend to think that meat should be the centerpiece of each meal. Whether it’s a big steak with a small side of veggies or a large grilled chicken breast atop a caesar salad, animal protein tends to dominate our plates. At Thistle, we never include more than 3 ounces of meat in a meal. We want plants to take center stage. Plants have enough protein to nourish our bodies, and they offer many other health-boosting benefits. Eating plenty of legumes, whole grains, and fresh vegetables will provide you with proper nourishment for a healthy body and mind.
More on the Thistle Thoughts Blog: Thistle’s Favorite Vegan Proteins: A Guide | Your Complete Guide to Plant-Based Protein | Explained: How to Make Tasty Meatless Meals for Meat Lovers.
Week 3: Make it easy for yourself.
It’s important that delicious vegan meals and snacks are readily available — especially in moments when you’re hungry or a craving hits. Always pack nourishing, plant-based snacks in case you find yourself in a place where there aren’t vegan options. It’s also fun to learn and experiment with vegan recipes! Going vegan is the perfect excuse for cooking at home more often. Familiarize yourself with vegan recipe sites, local vegan restaurants, and farmer’s markets. Whether you’re upping your home cooking game or checking out a new restaurant, dazzle your taste buds with new delicious vegan dishes.
More on the Thistle Thoughts Blog: Recipes | Say ‘Yes’ to Healthy Vegan Comfort Foods | A Glimpse Into Some of Our Favorite Pantry Staples
Week 4: Only eat meat on special occasions.
Going vegan cold turkey can be hard for some. Why? Eating vegan is not necessarily accepted by all friend groups, cultures, and family members. And while restaurants are offering more plant-forward menu choices, some restaurants are still getting on board.
If you need to ease into it, being plant-based, especially in social settings, that's totally ok. The first step is committing to being vegan most of the time. No plans on Monday night? Then that’s the perfect night to try out new vegan recipes. Visiting extended family for a holiday celebration? Enjoy the meal that was lovingly prepared.
Learn more at the Thistle Thoughts Blog: Balance the Best of Both Worlds With a Flexitarian Diet | How to Throw a Thistle Holiday Party
Week 5: Go all in — and enjoy!
Instead of thinking of going vegan as a restrictive diet, reframe and think about all that you’re gaining — veganism is delicious, good for the environment, and good for your body. What’s not to like?
Interested in trying out a Thistle meal plan? We can help you get started on your plant-based journey.
If you're looking to eat a more plant-based diet, just eat less meat, or go all-in on eating vegan, we have a one-month starter guide to get you there.
If you want to curb your meat consumption and adopt a healthier way of eating, going vegan is a good choice. If you wonder how to begin or how to sort fact from fiction, you’re not alone. A large body of scientific evidence tells the truth: a plant-based diet is one of the healthiest choices you can make for yourself and the planet.
For body & planet
Although a vegan diet boasts lower rates of diabetes, heart disease, and certain cancers, Americans continue eating 222 pounds of meat per person per year. Beyond the health risks, the environmental impact of a meat-centric diet is also significant. Conventional livestock farming and animal products emit a significant amount of climate change-inducing greenhouse gases, are resource (crops, water, land) intensive, and pollute waterways.
So, how can you help solve this massive problem of overconsumption? With one step at a time! Here is our 1-month plan that will ease your body and mind into a plant-based, vegan diet.
Sources: Fhwa.dot.gov, TheBeet.com
Week 1: Start out with one vegan meal a day.
We find that breakfast is one of the easiest meals to switch up. Why weigh down your system right when you wake up when you could fuel your body with plant-based lean protein, complex carbs, and superfoods? At Thistle, all of our breakfasts are vegan. This is not an accident. Common breakfast items like bacon and sausage have been shown to contribute to cancer growth as well as a larger waistline. Lighten up with a breakfast of tofu scrambles, smoothies, overnight oats with berry chia jam, and many other plant-based foods to start off your day. If you’re a Thistle customer, we always have delicious breakfast offerings like these, and more, on our menu.
More on the Thistle Thoughts Blog: Plant-Based Breakfasts: Beyond Cereal
Week 2: Cut back on the meat component in every meal.
As Americans, we tend to think that meat should be the centerpiece of each meal. Whether it’s a big steak with a small side of veggies or a large grilled chicken breast atop a caesar salad, animal protein tends to dominate our plates. At Thistle, we never include more than 3 ounces of meat in a meal. We want plants to take center stage. Plants have enough protein to nourish our bodies, and they offer many other health-boosting benefits. Eating plenty of legumes, whole grains, and fresh vegetables will provide you with proper nourishment for a healthy body and mind.
More on the Thistle Thoughts Blog: Thistle’s Favorite Vegan Proteins: A Guide | Your Complete Guide to Plant-Based Protein | Explained: How to Make Tasty Meatless Meals for Meat Lovers.
Week 3: Make it easy for yourself.
It’s important that delicious vegan meals and snacks are readily available — especially in moments when you’re hungry or a craving hits. Always pack nourishing, plant-based snacks in case you find yourself in a place where there aren’t vegan options. It’s also fun to learn and experiment with vegan recipes! Going vegan is the perfect excuse for cooking at home more often. Familiarize yourself with vegan recipe sites, local vegan restaurants, and farmer’s markets. Whether you’re upping your home cooking game or checking out a new restaurant, dazzle your taste buds with new delicious vegan dishes.
More on the Thistle Thoughts Blog: Recipes | Say ‘Yes’ to Healthy Vegan Comfort Foods | A Glimpse Into Some of Our Favorite Pantry Staples
Week 4: Only eat meat on special occasions.
Going vegan cold turkey can be hard for some. Why? Eating vegan is not necessarily accepted by all friend groups, cultures, and family members. And while restaurants are offering more plant-forward menu choices, some restaurants are still getting on board.
If you need to ease into it, being plant-based, especially in social settings, that's totally ok. The first step is committing to being vegan most of the time. No plans on Monday night? Then that’s the perfect night to try out new vegan recipes. Visiting extended family for a holiday celebration? Enjoy the meal that was lovingly prepared.
Learn more at the Thistle Thoughts Blog: Balance the Best of Both Worlds With a Flexitarian Diet | How to Throw a Thistle Holiday Party
Week 5: Go all in — and enjoy!
Instead of thinking of going vegan as a restrictive diet, reframe and think about all that you’re gaining — veganism is delicious, good for the environment, and good for your body. What’s not to like?
Interested in trying out a Thistle meal plan? We can help you get started on your plant-based journey.
