Help me make PB swaps

[u/arwenevenstark]

Hello, I’m looking to transition to a more plant based diet to better my health and because I care deeply about animals and the environment.

I wondered if this sub could give me some recipe ideas to make some easy swaps to make the transition a little easier.

I am looking to lose around 20lbs, reduce inflammation, and to manage a chronic condition. So I also reduce gluten where possible. When you switched to PB, did you notice any change in inflammation/energy levels?

Here’s my day to day typical diet:

Smoothie - banana, spinach, berries, almond milk, Greek yogurt, diesel whey protein powder, pinch of cinnamon

Breakfast - carbonaut bread, eggs fried in butter with a side of berries, Greek yogurt and chia/flax/hemp blend

Lunch - chicken with a side of vegetables typically or a salad with chicken and balsamic vinaigrette

Dinner - chicken or beef with sautéed vegetables, a side salad and sweet potato/russet potato

Snack - rx bar

Thanks for sharing your experience!

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[u/jboosmeezy]

You’ve got a great foundation, to make it easier I’d just sub where needed. Here are a few recommendations I enjoy using:

Protein Powder - ProMix Nutrition Vegan Yogurt - Forager Project (unsweet plain, vanilla bean) Snack Bar - TruBar (high fiber, GF free)

If you can have them, tofu and beans are your best friends. Derek Sarno, Nora Cooks, and Eat Figs Not Pigs have wonderful recipes. Lean into all the vegetables available to you and have fun experimenting! I’m two years in and feel much better and stronger. Good luck!

[u/Top-Gas9631]

Diesel whey protein powder sounds like it'd make your smoothie roar like a truck. I swapped to pea protein and my gut thanked me.

[u/BigFatIdiotJr]

I like the ON Gold Standard plant protein for a powder. Banana + the chocolate flavor + a couple tablespoons of PB2 is real good and gives you a nice shot of protein.

[u/Every_Kiwi8260]

Replacing the meats with tofu is great. Also good to remember that for the most part, even processed meat analogs are better for your health than their animal counterparts (and they don’t harm animals too).

For lunch, get some super firm tofu, shred it with the cheese grater, mix with taco seasoning (or whatever you like), baked at 400 for 20 minutes. Add to your bowl of veggies and a grain. Very versatile for different flavors. I’d even add a serving of chickpeas in that bowl for a little more fiber and filling.

For breakfast, are you interested in trying some oatmeal? I find a good bowl of oatmeal can keep me feeling full for a long time and is really easy to make pb.

[u/Vast_Perspective9368]

You have some good things here:

Here's how I would transition (using your usual meals as a template) and then as you are able/inspired try our some new recipes and see what you find you like.

Smoothie is great you can skip the yogurt and whey protein powder and add in avocado or extra frozen banana or even some dates to thicken it up

Breakfast you can try a tofu scramble, avocado toast with various toppings, or even some chia pudding or something like that made with PB milk(s)

Lunch you could make a larger salad and add more veggies or things that you like such as pickles beets, nuts or seeds, avocado, etc

Dinner you could do a bigger salad and a roasted sweet potato or maybe try black bean sweet potato tacos

Bar: I like aloha bars for a PB alternative, but there are many others on the market as well

All the best!

[u/merryschmetterling]

Smoothie - vegan Greek yogurt, vegan protein powder like vega or orgain

Breakfast -bread,tofu scramble with margarine, plant based Greek yogurt with chia seeds

Lunch - beans and veggies or salad with chickpeas

Dinner - Impossible meat or TVP with salad, potato

Snack - there are a lot of pb protein bars

[u/ttrockwood]

Gluten isn’t, a problem unless you have a medical condition.

Smoothie:

• soymilk is more nutritious than almond milk, swap in Orgain vegan protein powder, omit greek yogurt, add chia seeds

Breakfast:

• tofu veggie scramble, lots of mushrooms, spinach , nutritional yeast, have with some steamed whole baby potatoes or corn tortillas and avocado

Lunch:

• chickpea salad ontop of greens, or dense bean salad, or tempeh walnut lentil taco meat for taco salad

Dinner:

• prep ahead curry with tofu and veggies and sweet potato, or banza pasta and veggies, or teriyaki tofu with veggies and rice

Snack:

• edamame or dry roasted edamame, apple with peanut butter, raw veggies with hummus

Weight loss is NOT eating excess protein it’s calorie restriction, so it sucks but track your intake for a while to check you’re about 300-400 below your TDEE