What should I eat on a plant-based day?

Table of Contents:

1. What should I eat on a plant-based day?
2. Can I lose weight on a plant-based diet?
3. Do you gain weight on a plant-based diet?
4. How do you get B12 on a plant-based diet?
5. How much B12 should I take on a plant-based diet?
6. What plant-based foods are high in B12?

What should I eat on a plant-based day?

A 7-Day Sample Menu for a Standard Plant-Based Diet

• Breakfast Tofu scramble.
• Lunch Cauliflower rice bowl with black beans, corn, avocado, and salsa.
• Dinner Veggie-topped pizza.
• Snack Zucchini chips.
• Breakfast Oatmeal-based breakfast muffins.
• Lunch Tomato basil soup with oyster crackers.
• Dinner Veggie stir-fry with tofu.

Can I lose weight on a plant-based diet?

Plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up, without adding extra calories. Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.

Do you gain weight on a plant-based diet?

Eating more calories than your body needs will always result in weight gain no matter where that food is coming from. Plant fats like avocados, seeds, hummus and nut butters are big culprits of shooting up the daily calorie count.

How do you get B12 on a plant-based diet?

Vegan sources of B12

1. Nutritional Yeast.
2. Fortified Plant Milk (soy, almond, coconut, rice)
3. Tempeh.
4. Fortified breakfast cereals.
5. Algae/seaweed.
6. Mushrooms.

How much B12 should I take on a plant-based diet?

All vegans should take 250 mcg per day of a B12 supplement. All lacto-ovo vegetarians should consider taking 250 mcg per day of a B12 supplement a few times per week.

What plant-based foods are high in B12?

Vegan Sources of Vitamin B12:

• Nutritional Yeast.
• Marmite + Yeast Spreads.
• Fortified Soy + Almond Milk.
• Plant-Based Meats.
• Fortified Cereals.
• Tempeh.
• Chlorella.
• Nori Seaweed.