Transitioning to a Plant-based Diet 7day Vegan
7-Day Plant-Based Diet Challenge
The fresh vibes of spring provide an inspiring time to refresh your food routine. If you've been curious about a plant-based lifestyle, now is a great time to try it out. Plant-based diets can help supply you with powerful nutrients for midlife, reduce your environmental footprint, and help you shake up old routines.
Benefits of a Plant-Based Diet for Menopause
Eating plant-based has gained popularity in recent years as people become more conscious of their health and the environment.
While the term "plant-based" is sometimes used interchangeably with "vegan," these two are not technically synonymous. While vegans avoid all animal-derived products, people who follow a plant-based lifestyle may choose to emphasize plants in their diet.
Maximizing your plant intake and minimizing animal proteins during midlife has been proven to have meaningful health benefits. Let's take a look at just a few:
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Fewer menopause symptoms
Multiple studies have found that diets full of plants are linked to lower physical and mental side effects during perimenopause.
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Healthier hearts
Plant-based diets are associated with a lower risk of cardiovascular disease. Leafy greens, in particular, supply nitrates that help prevent strokes, high blood pressure, and heart disease.
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Better bone health
Women with diets high in animal protein lose significantly more calcium in their urine, which is why the Physicians Committee for Responsible Medicine calls foods like meat and dairy "calcium wasters." Women who have more plant-based protein in their diets have been found to have better calcium retention, which in turn supports bone health.
Spring heralds the arrival of new varieties of leafy greens. Micro-greens are packaged with nutrients. Add a handful to salads or sprinkle on eggs and avocado toast for a nutrition boost!
How to Complete this Challenge
Big dietary changes can feel daunting - where to even start? And what tactics actually move the needle when it comes to your health?
Just like we did in our 7-Day Sugar Swap, this dietitian-designed Plant-Based Challenge guides you step-by-step through meaningful shifts towards a plant-based lifestyle. These steps are designed to be cumulative - so as you progress to Day 2, continue doing what you learned on Day 1 (and so on).
Day 1: Rethink your proteins
We'll start with the obvious. Eliminating animal proteins - like meat, poultry, and eggs - is a substantial step towards a plant-based lifestyle. It's still vital to get enough protein to support satiety (a.k.a., feeling satisfied after eating) and maintain lean muscle mass – and there are plenty of protein-rich plants to help you do so. Consistency is key to a plant-based diet. On Day 1, aim to have at least one protein-rich food as part of every meal and snack to ensure you're getting a steady amount throughout the day. Animal proteins are fine, but we encourage you to swap in a few plant-based proteins.
Check these foods out plant-based protein sources instead:
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Lentils, beans, and chickpeas
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Soy, including tofu, tempeh, and edamame (which, thanks to their phytoestrogen effects, may actually help with symptoms like hot flashes)
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Seitan
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Nuts & nut butter
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Seeds (see Day 2!)
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Certain grains and pseudo-grains, like quinoa, amaranth, farro, and teff
Do: Begin adding protein to each meal and snack. Swap in plant-based proteins.
Seeds are a great way to boost your daily consumption of plant foods. They are incredibly versatile and will help you feel fuller longer.
Day 2: Get on board with seeds
Seeds aren't just for planting in your garden - they are actually teeny nutritional powerhouses that most of us don't leverage enough in our diets. Not only do seeds supply important nutrients that are typically found in animal foods (like calcium, iron, and magnesium), but they also supply protein and healthy fats.
Examples of tasty seeds include pumpkin, flax, chia, sesame, hemp, and sunflower.
On Day 2, add seeds to one or more of your meals or snacks. Here are a few suggestions:
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Sprinkled on cold or hot cereal, yogurt, and salads
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Blended into smoothies
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As seed butters (like tahini or sunflower seed butter), spread on toast, apples, or in a salad dressing
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Mixed with nuts and dried fruit into a trail mix (ideal with bigger seeds, like sunflower)
Do: Add a variety or two of seeds to your daily diet.
Day 3: Focus on seasonality
Embracing seasonal produce can make a plant-based diet feel rewarding, fun, and fresher. Local seasonal produce may actually have slightly higher nutrient levels because they have not experienced as much time in storage.
On Day 3, seek out seasonal produce. You can find fresh local produce by visiting your local farmer's market or taking part in a community-supported agriculture (CSA) share. If you're US-based, you can find a CSA near you or see what produce is in season in your state using these links. Many major grocery stores will also feature at least a few items grown in-state.
Do: Hit the store or a farmer's market for some fresh, seasonal produce.
Day 4: Switch up your dairy sources
While dairy is often portrayed as synonymous with strong bones, recent research suggests this effect may not be that strong. A 2020 study found that among women going through the menopause transition, dairy did not have a protective effect against bone density loss.
On Day 4, swap out animal-based dairy for plant-based options. If dairy upsets your indigestion or you're simply seeking to try out plant-based alternatives, here are a few ideas to consider:
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For a parmesan substitute on pasta or in salads: try nutritional yeast for a vegan cheesy flavor.
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For your cereal and smoothies: opt for soy, hemp, or pea milk if you're seeking a higher-protein option. Or, check out macadamia or oat milk for non-dairy alternatives that are especially smooth and creamy.
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For cooking: canned coconut milk and coconut cream are flavorful vegan alternatives to cow's milk and heavy cream. Make a soup or curry with these and you'll hardly feel like you're missing out on anything.
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And more! Non-dairy alternatives are everywhere these days. Your options for ice cream, cream cheese, yogurt, coffee creamer, whipped cream, and etc. have boomed in the past few years.
Do: Swap up animal-based dairy with plant-based dairy sources.
Fats have gotten a bad rap. Healthy fats have many health benefits in moderation. Add a little healthy fat like avocado to each meal.
Day 5: Mix in healthy fats
Fat is an underappreciated macronutrient with unsung benefits: it serves as a building block for certain cells, aids in nutrient absorption, plays a role in the immune process, and provides us with energy. Plant-based fats (like those listed below) are renowned for reducing the risk of chronic diseases like diabetes and cancer.
On Day 5, incorporate a new healthy fat into your daily diet. Options include:
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Plant oils (like olive, avocado, grapeseed, peanut, etc.)
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Avocados
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Coconut (including its various forms, like oil, milk, shreds, and flakes, etc.)
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Nuts and seeds
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Cacao (nibs, powder, etc.)
Do: Add a new healthy fat to your daily diet.
Day 6: Think outside the salad bowl
One potential downside of plant-based diets is "salad fatigue." Fortunately, this is easily avoidable if you're aware that you can enjoy plant-forward meals in so many formats.
Whatever meal you prep, aim to incorporate at least one of every major food group - carbohydrates, proteins, fruits/vegetables, and healthy fats - to ensure that your meal is balanced and satisfying.
On Day 6, try one of these vegan-friendly meal formats:
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Grain bowls or "Buddha" bowls: pair protein, veggies, and a sauce with either hot or cold grains
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Tacos
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Pasta with a protein-rich sauce (like lentil bolognese)
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Stews & soups
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Smoothies & smoothie bowls
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Breakfast for dinner (like tofu scramble with roasted veggies)
Do: Swap salad with a vegan-friendly meal.
Day 7: Fill in the gaps with supplements + fortified products
If you're sticking with a plant-based lifestyle long-term, it's important to be savvy about a few nutrients that are not abundant in a vegan diet.
One major example is vitamin B12, which only naturally occurs in animal products. Other examples include omega-3 fatty acids and vitamin D, both of which are found in a few plant foods, but in lower and less bioavailable concentrations.
With a plant-based lifestyle, you can go full-on vegan or continue to incorporate animal products into your diet in smaller amounts. It's not forbidden. Whichever way you go, fill the gaps nutrients from fortified foods (like non-dairy milk or cereal), from supplements (like vitamins or protein powders), or a combination thereof. If you have concerns about meeting your specific needs, a healthcare provider or registered dietitian can help answer questions.
Do: Balance your diet to ensure adequate intake of key nutrients for optimal midlife health
Dietary habits do not change overnight. Repeat this 7-Day Plant-Based Challenge weekly until this way of eating becomes second nature and you crave plant foods over less healthy choices!
We have plenty more expert and science-backed tips for nutrition during menopause and midlife, sign up for Lisa Health!
Grace Goodwin Dwyer, MS, MA, RD, LDN, is a Registered Dietitian specializing in women's health. She helps prenatal, postpartum, and perimenopausal women feel more confident about their health and their bodies through smart food strategies. Grace offers nutrition counseling virtually as well as in the Nashville area. You can also find her on Instagram: @dietitian4women.
Related Articles
Protein and Menopause - Are You Getting Enough?
Tomatoes - A Menopause Powerhouse Food
Getting Started on a Plant-Based Diet in Midlife
Transitioning to a Plant-based Diet 7day Vegan
Source: https://blog.lisahealth.com/blog/2021/4/8/7-day-plant-based-diet-challenge