Here are some tips to convert to a plant-based diet.
So this article is going to be coming to you from a personal perspective, as I have been plant based for over 5 years now and prior to that was practicing keto on and off.
Now my biggest concern prior to considering plant based was, ‘so what do I eat?’ and ‘what is my protein source going to be?’

As If It doesn’t come from meat, eggs, poultry and dairy then where will it come from?
Well I would essentially be getting the protein from the same place the animals get theirs from, plants. (among other things)

So today I am going to be giving you a breakdown to alternative plant based options which are readily available, and making sure you don’t die of protein deficiency …
Protein Comparison

Tofu Scramble Instead Of Scrambled Eggs
Per 100g
So let’s begin by breaking it down with eggs.
One of the alternatives to eggs is tofu, as it’s a great source of protein and low in carbs too and can be scrambled.




Scrambled Tofu
Scrambled Eggs


Calories
102.7
113.4


Fat
7.7g
7.5g


Carbs
2.7g
0.6g


Protein
7.5g
10g



Eggs snatches the win on the protein front but tofu is not far behind and actually has less calories.
Steak v Ground Beef v Seitan v Tempeh v Impossible Burger Beyond Ground Beef
Per 100g
Let’s get to the meat of the matter, red meat! Take a look at the comparisons below:




Steak
Ground Beef
Seitan
Tempeh
Impossible
Beyond ground beef



AP
AP
PB
PB
PB
PB


Calories
218
274.1
153.8
196.4
213.6
218.8


Fat
10.8g
17.8g
3.5g
11.4g
12.5g
15.8g


Carbs
0.5g
0g
7.1g
7.9g
8g
2.6g


Protein
28.1g
27.6g
26g
20g
16.g
17.5g



AP – Animal Product
PB – Plant Based
*
As you can see seitan comes lowest for calories, and lowest for fat content. Ground beef takes the lowest carb content and by not much steak takes the highest protein content. But as you can see the plant based options for seitan and tempeh boast a very high protein content per 100g.
Now let’s turn our attention to dairy.

Milk v Oat Milk v Cashew Milk v Soy Milk v Hemp Milk v Almond Milk v Coconut Milk
Per 1 Cup (244g)




Cow’s MIlk
(full fat)
Cow’s Milk (1%)
Oat Milk
Cashew
Milk
Soy Milk
Almond Milk
Hemp Milk
Pea
Milk



AP
AP
PB
PB
PB
PB
PB
PB


Calories
122
102
140
25
100
30
50
100


Fat
4.8g
2.4g
7g
2g
4.5g
2.5g
5g
4.5g


Carbs
12g
12g
11g
1g
9g
1g
1g
6g


Protein
8.1g
8.2g
8g
0.5
8g
1g
2g
8g



Plant-Based Milk With Additional Protein
So if protein is what you really desire then there are plant based options available with additional protein.




Orgain Milk Almond Organic Unsweetened
Silk Unsweet Almond & Cashew Protein
Silk Unsweet Ultra Plant-Based Protein Drink
EdenSoy Unsweetened Organic Soy Milk


Calories
80
110
180
120


Fat
3.5g
7g
9g
6g


Carbs
4g
2g
5g
4g


Protein
10g
10g
20g
12g




Cheese v Nutritional Yeast
28g
I know cheese is addictive for many people out there and is very difficult to give up but a great protein filled alternative is Nutritional Yeast
The reason I didn’t select a plant based cheese alternative is that many plant based cheeses lack the protein content required so nutritional yeast is a great option.




Cheese
Nutritional Yeast


Calories
115
92.4


Fat
9,4g
2g


Carbs
0.9g
10.4g


Protein
6.5g
12.5g



As you can see Nutritional Yeast, other than having more carbs has less calories, fat and also has more protein per 28g (approx 3.3 tbsp).
Chicken v Tempeh
100g
Now let’s look at chicken, I am going to compare it to tempeh which we also looked at earlier. I could compare to a faux chicken but I wanted to compare to a purer food source




Chicken
Tempeh


Calories
221.9
196.4


Fat
13.1g
11.4g


Carbs
0g
7.9g


Protein
23.7g
20g



So tempeh is lower in calories and in fat, but chicken has less carbs and just a tad more protein. But Tempeh has a considerable amount of protein per 100g also
So as you can see we have covered quite a bit but this is merely scratching the surface.
If you are considering going plant based use this as a guide but also experiment and do your research, go to the store and look at labels, it may surprise you as to which items are also accidentally plant based
Eggs and Tofu
https://www.eatthismuch.com/recipe/nutrition/easy-paleo-scrambled-eggs,255172/
https://www.eatthismuch.com/food/nutrition/tofu-scramble,34942/
*
Beefs and Plant-Based Meats
https://www.eatthismuch.com/food/browse/?q=steak&type=recipe&nutrition_display=
https://www.nutritionix.com/food/ground-beef
https://www.nutritionix.com/i/sweet-earth/traditional-seitan/54fd12a8da4d5c1d0b25d375
https://www.nutritionix.com/food/tempeh
https://www.nutritionix.com/i/impossible/burger-made-from-plants/5d8f06903fd1dc45742c5221
https://www.nutritionix.com/i/beyond-meat/beyond-beef-plant-based-ground/5d1ef894d42ac192589b87fb
Milk
https://www.nutritionix.com/food/milk
https://www.nutritionix.com/food/1-milk
Vanilla Protein Oat
https://www.nutritionix.com/i/silk/cashew-milk-unsweetened-vanilla/582028ca127741c124c7e67a
https://silk.com/plant-based-products/soymilk/original-soymilk/
https://www.nutritionix.com/i/hemp-yeah/unsweetened-original-hemp-milk/5eb265dc6f38177a7be579fc
https://www.ripplefoods.com/original-plant-milk/
https://orgain.com/products/organic-protein-almond-milk-unsweetened-vanilla
https://silk.com/plant-based-products/plant-based-protein-beverages/unsweet-protein/
https://silk.com/plant-based-products/plant-based-protein-beverages/silk-ultra/ultra-unsweet/
https://store.edenfoods.com/unsweetened-edensoy-organic/
Cheese and Nutritional Yeast
https://www.nutritionix.com/food/nutritional-yeast
https://www.nutritionix.com/food/cheddar-cheese
Chicken and Tempeh
https://www.nutritionix.com/food/chicken
https://www.nutritionix.com/food/tempeh

Here are some tips to convert to a plant-based diet.
So this article is going to be coming to you from a personal perspective, as I have been plant based for over 5 years now and prior to that was practicing keto on and off.


Now my biggest concern prior to considering plant based was, ‘so what do I eat?’ and ‘what is my protein source going to be?’



As If It doesn’t come from meat, eggs, poultry and dairy then where will it come from?


Well I would essentially be getting the protein from the same place the animals get theirs from, plants. (among other things)



So today I am going to be giving you a breakdown to alternative plant based options which are readily available, and making sure you don’t die of protein deficiency …


Protein Comparison



Tofu Scramble Instead Of Scrambled Eggs
Per 100g


So let’s begin by breaking it down with eggs.


One of the alternatives to eggs is tofu, as it’s a great source of protein and low in carbs too and can be scrambled.






Scrambled Tofu
Scrambled Eggs


Calories
102.7
113.4


Fat
7.7g
7.5g


Carbs
2.7g
0.6g


Protein
7.5g
10g



Eggs snatches the win on the protein front but tofu is not far behind and actually has less calories.


Steak v Ground Beef v Seitan v Tempeh v Impossible Burger Beyond Ground Beef
Per 100g


Let’s get to the meat of the matter, red meat! Take a look at the comparisons below:






Steak
Ground Beef
Seitan
Tempeh
Impossible
Beyond ground beef



AP
AP
PB
PB
PB
PB


Calories
218
274.1
153.8
196.4
213.6
218.8


Fat
10.8g
17.8g
3.5g
11.4g
12.5g
15.8g


Carbs
0.5g
0g
7.1g
7.9g
8g
2.6g


Protein
28.1g
27.6g
26g
20g
16.g
17.5g



AP – Animal Product


PB – Plant Based


*


As you can see seitan comes lowest for calories, and lowest for fat content. Ground beef takes the lowest carb content and by not much steak takes the highest protein content. But as you can see the plant based options for seitan and tempeh boast a very high protein content per 100g.


Now let’s turn our attention to dairy.





Milk v Oat Milk v Cashew Milk v Soy Milk v Hemp Milk v Almond Milk v Coconut Milk
Per 1 Cup (244g)






Cow’s MIlk
(full fat)


Cow’s Milk (1%)
Oat Milk
Cashew
Milk


Soy Milk
Almond Milk
Hemp Milk
Pea
Milk





AP
AP
PB
PB
PB
PB
PB
PB


Calories
122
102
140
25
100
30
50
100


Fat
4.8g
2.4g
7g
2g
4.5g
2.5g
5g
4.5g


Carbs
12g
12g
11g
1g
9g
1g
1g
6g


Protein
8.1g
8.2g
8g
0.5
8g
1g
2g
8g



Plant-Based Milk With Additional Protein
So if protein is what you really desire then there are plant based options available with additional protein.






Orgain Milk Almond Organic Unsweetened
Silk Unsweet Almond & Cashew Protein
Silk Unsweet Ultra Plant-Based Protein Drink
EdenSoy Unsweetened Organic Soy Milk


Calories
80
110
180
120


Fat
3.5g
7g
9g
6g


Carbs
4g
2g
5g
4g


Protein
10g
10g
20g
12g




Cheese v Nutritional Yeast
28g


I know cheese is addictive for many people out there and is very difficult to give up but a great protein filled alternative is Nutritional Yeast


The reason I didn’t select a plant based cheese alternative is that many plant based cheeses lack the protein content required so nutritional yeast is a great option.






Cheese
Nutritional Yeast


Calories
115
92.4


Fat
9,4g
2g


Carbs
0.9g
10.4g


Protein
6.5g
12.5g



As you can see Nutritional Yeast, other than having more carbs has less calories, fat and also has more protein per 28g (approx 3.3 tbsp).


Chicken v Tempeh
100g


Now let’s look at chicken, I am going to compare it to tempeh which we also looked at earlier. I could compare to a faux chicken but I wanted to compare to a purer food source






Chicken
Tempeh


Calories
221.9
196.4


Fat
13.1g
11.4g


Carbs
0g
7.9g


Protein
23.7g
20g



So tempeh is lower in calories and in fat, but chicken has less carbs and just a tad more protein. But Tempeh has a considerable amount of protein per 100g also


So as you can see we have covered quite a bit but this is merely scratching the surface.


If you are considering going plant based use this as a guide but also experiment and do your research, go to the store and look at labels, it may surprise you as to which items are also accidentally plant based


Eggs and Tofu
https://www.eatthismuch.com/recipe/n...d-eggs,255172/


https://www.eatthismuch.com/food/nut...cramble,34942/


*


Beefs and Plant-Based Meats
https://www.eatthismuch.com/food/bro...ition_display=


https://www.nutritionix.com/food/ground-beef


https://www.nutritionix.com/i/sweet-...4d5c1d0b25d375


https://www.nutritionix.com/food/tempeh


https://www.nutritionix.com/i/imposs...d1dc45742c5221


https://www.nutritionix.com/i/beyond...2ac192589b87fb


Milk
https://www.nutritionix.com/food/milk


https://www.nutritionix.com/food/1-milk


Vanilla Protein Oat


https://www.nutritionix.com/i/silk/c...7741c124c7e67a


https://silk.com/plant-based-products/soymilk/original-soymilk/


https://www.nutritionix.com/i/hemp-y...38177a7be579fc


https://www.ripplefoods.com/original-plant-milk/


https://orgain.com/products/organic-protein-almond-milk-unsweetened-vanilla


https://silk.com/plant-based-product...sweet-protein/


https://silk.com/plant-based-product...ultra-unsweet/


https://store.edenfoods.com/unsweetened-edensoy-organic/


Cheese and Nutritional Yeast
https://www.nutritionix.com/food/nutritional-yeast


https://www.nutritionix.com/food/cheddar-cheese


Chicken and Tempeh
https://www.nutritionix.com/food/chicken


https://www.nutritionix.com/food/tempeh





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