meal management system that fits your schedule and lifestyle . Sunday is a popular meal prep day for focused bodybuilders and athletes to get on the right track for the week ahead . When you have a little extra time , make a big batch of healthy snacks , cook base foods like quinoa and sweet potatoes , slice and chop veggies for snacks and meals , and prepare protein shakes and smoothies in jars or plastic bags to freeze for later use .
The key is to make your weekly meals easy and ready to go without a hassle , so you stay committed and don ’ t make excuses .
SURROUND YOURSELF WITH PLANT-EATING WARRIORS
It ’ s important to be patient with yourself as you transform your diet and recognize that important changes like this don ’ t happen overnight .
In fact , a study conducted at the University College London found that the average time to adopt a new habit is 66 days ; however , individuals varied anywhere between 18 and 254 days .
After fighting your own internal battles , there are social pressures to deal with as well .
Not only is it a challenge to resist old habits when you ’ re alone , but those pressures get multiplied when you ’ re not surrounded by a community of people who eat like you .
That ’ s why it ’ s important to talk to someone you trust about how you ’ re feeling and always listen to what your body is telling you .
One of the best ways to embrace the vegetarian lifestyle is to surround yourself with like-minded individuals who also care about their health , fitness , and environmental impact .
Become a regular at local vegetarian restaurants and chat with the staff and other patrons about meat-free dishes and nutritional balance . To get creative in the kitchen and have some fun , sign up for a vegetarian cooking class .
And never leave home without some healthy snacks , so you won ’ t be tempted to give into cravings and reverse your progress . The road to a plant-based lifestyle can feel challenging and isolating at times , but just know that you are on the right path and that others will follow your lead .
ROASTED CHICKPEA GYROS This is simple and delicious Mediterranean-inspired roasted chickpea wrap with refreshing tzatziki sauce .
HOW TO GO PLANT-BASED
There are many good reasons to start eating a plant-based diet :
• It ’ s good for your health ( and energy ).
• It ’ s good for the environment .
• It retires inhumane practices toward animals ( i . e . industrialized meat production ).
So , how do you make the transition comfortably and how do you make it last ? In my experience and what I ’ ve observed with others , the best way to make a lasting change is to take small steps . This going-vegetarian-overnight-thing isn ’ t a smart / healthy choice .
1-Year Timeline : Weeks 1-2 : Start with eliminating meat from only one meal per day for a couple weeks to build momentum . Weeks 3-12 : In addition to subtracting meat from one meal per day , eliminate all four-legged animals from your diet . Weeks 13-24 : Subtracting meat from two meals per day , eliminate all four-legged and two-legged animals from your diet . Weeks 25-52 : Subtract fish from your diet , which means you are now not eating any kind of meat at this point . If you feel that going vegan is right for you , then spend the next six to 12 months making the transition from vegetarian to vegan .
Serves : 4
Ingredients
1 15 oz can ( 425 g ) chickpeas , drained and rinsed ( 1 ½ cup soaked chickpeas if starting from dry ) 1 Tbsp ( 15 mL ) olive oil 1 Tbsp ( 6.8 g ) paprika * ½ Tbsp ( 3.4 g ) ground black pepper ¼ Tbsp ( 1.7 g ) cayenne pepper ¼ tsp ( 1.4 g ) salt 4 pita flatbreads 1 cup ( 250 g ) tzatziki ¼ red onion , cut into strips 2 lettuce leaves , roughly chopped 1 tomato , sliced
Instructions
Pat dry chickpeas with paper towel , removing any skins that may come off . Gently toss chickpeas with oil , paprika , black pepper , cayenne pepper , and salt . Spread chickpeas onto a greased rimmed baking sheet and roast at 400 degrees F ( 200 C ) for about 20 minutes , until lightly browned but not hard . Spread some tzatziki onto one side of the pita , then sprinkle in ¼ of the chickpeas and add veggies . Fold in half and enjoy ! Notes * If you don ’ t like spicy foods , halve the amount paprika , black pepper , and cayenne pepper . Taste a chickpea before baking and adjust flavors as needed . If your pita breads crack when you fold them , cover them with a moist paper towel and microwave for 20 to 30 seconds . Assemble your sandwich immediately after microwaving .
Nutrition Information Serving size : 1 gyro ( 1 / 4 recipe ) Calories : 331 Fat : 12.6g Carbohydrates : 45g Sodium : 575mg Fiber : 7.5g Protein : 11.5g
Recipe adapted from Live Eat Learn .
Game-Changing Tips : Don ’ t go vegetarian overnight . This is a good way to set yourself up for failure . Slow and steady wins the race in this instance . Eat whole , unprocessed foods . Hate veggies ? Instead of eating salads , start with fresh green drinks that include stuff you should throw in a salad , especially dark green leafy veggies . This way , you slowly introduce these new foods into your system . Over time your palate / taste will change , and you will crave these kinds of foods . Eat healthy fats for calories . Plant foods you should be eating include avocados , nuts and seeds , and coconut oil . Plant-based protein powders will easily bridge the gap in your protein needs . Stir-fries and scrambles : You can make an endless combo of meals by mixing some veggies ( broccoli , carrots , bell peppers , spinach , etc .), some protein ( quinoa , tofu , tempeh , seitan , etc .), and some spices ( turmeric , coconut oil , black pepper , sea salt , etc .), and cooking them up together . Whatever pace you ’ re comfortable with , the collection of articles below is designed to help you make the transition and make it last . www . NaturalMuscle . net 11