Want to make plant-based eating easier? The truth is that staying on track isn't about having perfect willpower. Having a few simple strategies will help you navigate cravings, social situations, busy days, and those moments when motivation starts to fade.
No matter where you are on your plant-based journey – whether you’ve been eating plant-based vegan for years or you’re just making the switch – there can be challenges and temptations to avoid.
I know, because I’ve been there. To help you, I reflected on what little “tricks” have helped me and developed this handy list you can reference whenever you feel your resolve to eat healthy wavering. I hope you find these tips for sticking with a plant-based diet as helpful as I have.
When you have a moment, please be sure to check out my more in-depth articles, “Staying Motivated on a Plant-Based Diet” and “Five Tips for Successful New Year’s Resolutions.”
1. Know Thyself:
According to Gretchen Rubin, author of “The Four Tendencies,” some people can do moderation and some people can’t. Figure out which camp you fall into and make that work to your advantage. If a tiny piece of dark chocolate is going to send you on a week-long binge, “just say no.” The point is to know your weaknesses
2. Know Your Addictions:
Similarly, some foods, particularly processed snack foods, have just the right amounts of sugar, salt, or fat to get you hooked.
Make no mistake about it—this is entirely intentional on the part of the food industry. They actually study this stuff! So don’t blame yourself for these perceived weaknesses. You’re only human, and these companies are manipulating your biology.
(Check out this National Public Radio piece, “How the Food Industry Manipulates Taste Buds with ‘Salt Sugar Fat,’” if you want to know more about these devious tactics.) Maybe for you, a tiny square of dark chocolate is fine, but when it comes to potato chips, you’ll be eating the whole bag if you just have one.
3. Don’t Try This at Home:
You might find that you’re OK sampling just a small amount of some “no-nos” when eating out or attending a party, and perhaps this will prevent a feeling of deprivation that could, in turn, send you off on a binge.
However, keeping the same food items in larger quantities at home, sitting around for you to see every time you open the freezer or cabinet, is not a good practice. Just don’t do it! Do not purchase food items in the grocery store that you don’t want to eat, whether that’s animal products, pre-packaged snack foods, ice cream, or candy.
4. Purge Your Kitchen:
It’s worth taking the time to scour your kitchen looking for items that don’t support your health. Especially if your kitchen is a bit cluttered, take everything out of the fridge and see what’s buried in the back, then do the same for your pantry and drawers.
Give away or toss out anything that doesn't support your diet (or past the expiration date!) It may be difficult to purge some of your once-favorite foods, but this will support your at-home diet in the long run
5. Plan Your Meals:
Planning your meals in advance removes the temptation to eat poorly. The decision has already been made, and the ingredients have been purchased and are on hand. Check out my article, “Beginner’s Guide to Easy Plant-Based Meal Planning,” for easy-to-follow instructions on how to do this in a way that works for you.
Or join my email list and receive a FREE Meal Planner to plan your meals.
6. Healthy Snacks:
Have healthy snacks at home and portable ones you can enjoy on the go. This will help stabilize your blood sugar and make you less likely to reach for junk food.
When we’re away from home, we’re especially vulnerable to whatever we can find on the road or in the shopping mall. Don’t go there! It’s a setup for unhealthy eating.
Healthy snacks include vegan yogurt, veggie sticks with hummus or guacamole, kale chips, and lots of other great options that you’ll find in my article, “
Plant-Based Vegan Snacks: Your Easy How-To Guide.” More portable options (which you can also enjoy at home) include nuts, seeds, whole grain crackers, carrot sticks, granola, baked tortilla chips, fresh fruit, and dried fruit in small amounts.
7. Prepare to Travel:
When traveling near or far, do your homework. Either bring an ample supply of food with you or identify in advance eating establishments or groceries along the way that offer whole foods and plant-based items.
Happy Cow has a great search feature for any city you might be visiting. For more information about eating plant-based food away from home, read “Dining Out on a Plant-Based Diet.”
Well, there you have it! I wish you success on your journey. Comment below with any other suggestions that have helped you, or let me know if these tips made a difference. I love nothing more than hearing your stories. Email me at diane@plantbasedcooking.com.
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This was helpful information. I do find this way of EATING best—- as well as difficult at best. The seven tips are helpful. Thank you
Hey Caroline, You’re welcome, I’m glad you found them helpful and that you enjoy eating a plant-based diet 👍.
Thank you for this. 😊What about when you live with 2 standard American diet eaters and we’re not only never able to purge everything, but these items are still brought into the house on a regular basis? Thank you!
Hey Sheila, That’s a great question, and it’s a situation I’m sure many people face. Not everyone has the luxury of clearing the pantry and refrigerator of non-plant-based foods. If you live with family members who eat differently, the goal is to make plant-based eating easier and more automatic for yourself. You don’t need everyone around you to change. You just need enough systems in place to make the plant-based choice the easiest choice most of the time. I’m going to add your question to my Reader Questions series and expand on it in more detail. I’ll you know when I post it in a few days.