Personally, I wish I had a dollar for every time someone said that it was pricey because by now, I’d have a whole lot of money to fund that supposedly expensive lifestyle of mine. I’d heard this myth so many times, that I just kind of accepted it as a fact and I figured that I’d budget a little differently and cut corners elsewhere.

But when I made the change, my grocery bills didn’t go up. In fact, they went down—way down. And I’m not alone. One study published in the Journal of Hunger & Environmental Nutrition found that vegetarians spend an average of $750 less on food per year than their meat-eating counterparts, a number that’s likely even higher today.

Why? Put simply, meat is expensive, and over the last 10 years, the prices of animal products like beef and seafood have increased by more than 40 percent. And the better the quality, the higher the prices. Many plant-based sources of protein, on the other hand, are incredibly affordable. “Beans, lentils, chickpeas, and other legumes are the cheapest sources of protein on the planet,” says Robert Graham, MD, an internal, functional, and integrative medicine specialist and the founder of FRESH Med NYC at Physio Logic in Brooklyn. “One bag of beans can last a family of two for days. And if you add whole grains to them—brown rice, quinoa, barley—you have the perfect meal with protein, complex carbohydrates, and all nine essential amino acids.”

And let’s not forget the other stars of the show in your plant-based diet: the vegetables and fruits that provide even more vitamins and minerals, as well as antioxidants. Yes, buying organic produce can get pricey, but not everything you eat has to be organic. Dr. Graham says that certain foods are worth it, though—namely, whatever tops the Environmental Working Group’s Dirty Dozen.

This year, that dubious distinction goes to strawberries, spinach and kale, so go organic with those items if possible. For the others, you can keep costs down with non-organic items at the grocery store or, even better, by buying locally. CSAs can be an affordable option, and one that is perhaps even better for the planet than choosing organic since the food doesn’t have to travel. Or, look to Misfits Market, a website that sells and ships boxes of misfit produce, which may look odd but taste just the same, at nearly 40 percent less than grocery store prices.

The real culprits in a high vegan grocery bill? Pre-packaged foods, as well as mock meats and cheeses. Those pre-packaged foods aren’t a whole lot different than what non-vegans buy…except, you know, they’re vegan. They all cost more to some degree because they’re convenient, and you pay a premium for that convenience. And while we’re on the topic, it’s important to note that those healthy-sounding foods might not be as healthy as they seem. There’s a good chance that they’re overly processed and preservative-laden, which means that if you’re not careful, you could be adding a ton of sodium, GMOs, and herbicides into your diet. “[Some products] hide behind the banner of ‘natural,’” says Dr. Graham. “Try to buy foods without labels—the whole, real foods.”

How to Save Money on a Vegan Diet

You can save a bundle and eat healthier, of course, by flexing your own culinary skills. Dr. Graham, who is also a certified chef, says that plant-based cooking lends itself particularly well to batch cooking since you can cook up a bunch of beans, legumes and grains at the same time, but vary up your meals with a few simple tweaks. “That’s the beauty of understanding your herbs and spices,” he says.

“You can make a bean and grain bowl Mexican very easily and also an Indian one.” He’s also a fan of Clean-Out-Your-Fridge Stew, which is exactly what it sounds like—throwing all of the leftover produce in your fridge into a broth base of onions, garlic and celery, then stewing it down. No wasted food, no wasted money, and, of course, it’s delicious.

Making your own non-dairy milk is also a great way to save money, since alternative milk products do tend to be more expensive than factory-produced cow’s milk (though on par with organic versions). While this may sound daunting, it’s a lot easier than you think. “A Vitamix is the best, but you don’t even need one—you just need a good blender,” says Dr. Graham. “You put raw cashews into boiling water, let it sit for 15 minutes, and then you blend it up. You have cashew milk in 15 minutes.” You also make your own oat milk, rice milk and almond milk.

But there’s so much more to the cost of a diet than the amount you spend on groceries every week. The bigger picture encompasses the rising healthcare costs associated with eating too much meat and other animal products. One recent study estimated that if Americans actually ate according to the recommended dietary guidelines, the country could save $180 billion in healthcare costs — and $250 billion if they gave up animal products altogether.

And let’s not forget the savings and other benefits that you, as an individual, could reap. A slew of research extols the positive effects of plant-based diets on everything from weight loss to your mood to disease prevention and intervention. “Vegan diets may protect against multiple chronic illnesses,” says Dr. Graham. “They’ve been linked to a lower risk of heart disease, diabetes, arthritis, and hypertension. You either pay the farmer now or you pay the doctor later.”

For more research-backed advice, visit The Beet’s Ask the Expert articles. 

The post Is It Expensive To Be Plant-Based? Quite the Opposite, It Turns Out appeared first on The Beet.

If you’re looking for plant-based recipe inspiration, check out The Beet‘s recipes, with over 1,000 incredible plant-based breakfasts, lunches, dinners, snacks, and desserts for you to make.

The post Our Best Grocery List for When You’re Starting Your Plant-Based Journey appeared first on The Beet.

Whether you are going plant-based to lower your lifetime risk of disease or to benefit the planet, the first thing to do is spend time in the produce aisle.

So first, stock up on vegetables and fruit, nuts and seeds, legumes and all nature of foods you can grow (as opposed to foods that are raised or that walk or swim). Then add your favorite whole grains, in their most minimally processed forms, since those whole wheat and brown rice style grains are full of fiber and will keep you feeling satisfied and full for longer, while helping to prevent blood sugar spikes.

How Are You Going to Satisfy Your Cravings?

Whether you love to snack on salty crunchy chips, or have a sweet tooth and can’t live without chocolate chip cookies or a pint of ice cream with your RHOBV viewing session, you can find plant-based salty snacks and dairy free ice creams.

Can’t imaging enjoying a cup of coffee without creamer? There are so many new dairy-free coffee creamers that we provide the 20  best tasting dairy-free creamers that are plant-based and  will satisfy your need for foamy froth on your am latte!

Here is a plant-based starter kit to buy at the store and have everything you need on-hand as you begin your vegan diet journey: Snacks, treats, staples and even a few unexpected plant-based delights in the mix. And of course sign up to get the 4-recipes-a-day meal plan newsletter in your inbox every morning that is our helpful 7 Day Beginner’s Guide to Going Plant-Based. It has expert tips and plenty of inspiration to keep going and motivate you through your first week.

So many questions pop up when you start your plant-based journey. Some include:

“Can I have creamer in my coffee?”  Yes, since these days there are many great plant-based non-dairy creamers that taste as good as the real thing. Still other questions include: Do I need to be strictly vegan? The answer to that is up to you. You can decide to avoid all animal products and byproducts, from dairy to honey, or you can go mostly plant-based which means avoiding as many animal products as you can, but forgiving yourself if you slip up.

Where Do I Get My Protein on a Plant-Based Diet?

“Where do I get my protein?” is another common question and legitimate concern, although there are so many clean plant-based sources of protein, including these 20 Vegetables with the Most Protein to eat on a plant-based diet. And of you can substitute plant-based sources of protein into most recipes that call for meat. For the Top 10 Sources of Plant-Based Protein, according to a nutritionist, here are some easy ways to add protein into your diet:

• Seitan has 21 grams of protein for 1/3 of a cup
• Tempeh has 16 grams of protein in 3 ounces
• Lentils contain 13 grams in a half cup of cooked legumes
• Hemp Seeds have 10 grams of protein in 3 tablespoons
• Tofu has 9 grams of protein for 3 ounces (or one third of a block)
• Quinoa has 8 grams of protein in one cup

So with a little planning, and shopping, you won’t lack for protein if you mix any of these into your stir-fry, your grain bowl or your morning smoothie (in the case of hempseeds).

Here is Your Starter Kit to Help You Get Going on a Plant-Based Diet

For most people, the easiest way to get off go is to simply seek out vegan or plant-based substitutes for their favorite foods. That’s what worked for me, since I had never really tried oat-milk ice cream or cashew-nut cheese before going plant-based in spring of 2019. Now I am a walking expert and encyclopedia on all the different plant-based alternatives that are easy, tasty and healthier for you than meat, if one reason you are going plant-based is for the sake of human health.

When shopping for plant-based or vegan products, it helps to know your motivation. For me, it’s driven primarily by a desire to be healthier as well as concern for our environmental wellbeing. I love animals, as do most people, so the fact that I don’t eat them is a major win.

On the health front: Simply by avoiding saturated fat in meat and dairy, studies show, you can lower your lifetime risk of heart disease, type 2 diabetes and certain cancers, including hormonal cancers like breast cancer and prostate cancer, and now, a new study finds, pancreatic cancer as well.

Plant-Based Starter Kit. What to Buy to Make Going Plant-Based Easier

It’s so much easier to go plant-based now, even than it was just five years ago. Along with the ubiquitous Beyond Burgers and Impossible Meats, you now have a plethora of delicious and authentic tasting meat alternatives in the chicken category, as well as plant-based dairy products like cream cheese, yogurt, milk, ice cream and as mentioned, non-dairy creamers.

There are now great non-dairy cheeses of all variety, including slices, shreds and spreads. Some are made from cashew milk, while others use almond milk, and still others are from a blend of plant-based incredients. When it comes to Mayo and other vegan substitutes, watch out for tropical oils like palm oil and coconut oil, since both are high in saturated fat and you could be swapping out one unhealthy item (butter or mayo) for another.

But don’t skip the innovative products that make disbelievers shake their head in wonder at the taste and how similar to the real thing a plant-based substitute can be. The one that I love to use to blow people’s minds is JUST Egg, which whips up into an omelet as delicious as any you’ll ever taste.

When it comes to “getting over the hump” and starting out, not all decisions are made with health as the first priority. Sometimes you just want what you want. Like pizza, or ice cream.

For that moment, I suggest you stock up on Amy’s Pizzas and Oatly ice cream. When you’re entertaining, make sure to keep a box or large bag of Gardein Meatballs which will give you traditional dinner options (add them to a red sauce and serve over your favorite pasta) even if you’re not a big cook.

Califia almond milk is so tasty, I have it on cereal and never blink about the taste. It just tastes like milk to me. Now with all the products flooding the market, you can make it through an entire day, week, or month of plant-based meals and never feel you’ve “compromised” on your favorite foods and tastes.

Because of all the choices out there, I decided to put together a Plant-Based Starter Kit that is what I used to get through my first period of going plant-based. That plus I signed up for Sakara Life, which is full of delicious and fresh tasting prepared salads and meals, But that set me back a pretty penny so I decided to not continue it and instead go it alone. Still, if a plant-based meal delivery service is a helpful tool for you, there are so many great ones, including Mosaic Foods.

This kit is includes all the foods that I love and depended on when I went plant-based and had to figure it out.

Here, I have compiled my best version of your Plant-Based Eating Starter Kit. I realize you may like a different choice of plant-based milk or non-dairy creamer or dairy-free ice cream –enter your personal favorites and add a rating at the Product Reviews in the Beet Meter – where we rate products for both taste and health.

But for now, with a quick sweep of Whole Foods, I came up with the only 17 items you need to start your journey and transform to being a plant-based eater. This is a kit, so use it as needed. And good luck!

Breakfast Starter Kit Items

1. Almond Milk. We love Califia Brand but there is also Oat Milk and many other great kinds of milk out there. This is a personal preference. If you like Blue Almond or another option, go for it. There have never been more milk choices at the market.

2. Coffee Creamer. Again this is a personal preference. I chose Califia Better Half combo of Coconut Cream and Almond Milk, but you can choose any of the growing number of non-dairy creamers hitting the shelves. If you like creamier taste try the Oatly Barista Edition.

3. Vegan Butter Spread. Earth Balance is a fantastic plant-based butter spread. So is Myokos (more of a solid) and I Can’t Believe It’s Vegan. These melt well on toast or bagels, and you’d be hard-pressed to tell the difference from the real thing in a blind taste test.

4. JUST Eggs. Every other egg substitute makes scrambling or omelets watery or lacking stiffness, but JUST Eggs actually give you that egg-like texture when you make them. I loved this option all summer for healthy protein-packed breakfast, especially mixed with veggies.

5. Tofutti Cream Cheese. You could start an office fight of us all arguing over which one is the best cream cheese, but the larger point is that there are great new plant-based offerings. Suffice it to say that Tofutti is my favorite, but there are lots of good ones. Check out our review with the Beet Meter ratings attached for the story. Then add your ratings and reviews.

6. Oatmeal. Okay so there is nothing particularly vegan about it but it’s the perfect base to add other fruits and nuts and raisins on top, and fill up quickly without any compromise. If you’re Gluten-Free we recommend Bob’s Red Mill classic for a base. Just add almond milk.

7. Non-Dairy Yogurt. This is an especially tricky category since most people don’t love the overly-sweetened coconut milk choices that are everywhere. We have found a few that are tasty, not too sickly sweet, and have a yogurt-like taste and consistency. Check out the yogurt review we published, and add your favorites and ratings to The Beet Meters!

Lunch Starter Kit:

1. Vegenaise. The great thing about lunch is you can go out for a salad or veggie wrap, or pick up soup or another veggie-based offering — even an Impossible Whopper. If you’re making your own sandwich at home, make sure to have Follow Your Heart Vegenaise handy.

2. Cheese Slices or Shreds. Make your grilled cheese or salad with vegan cheese. Chao makes a good one, as does So Delicious (the mozzarella is legit) and for nachos, we love how Miyoko’s singles melts and grips the chips like the real thing. These cheeses make it easy to be plant-based, even for cheese lovers. (Trust us.)

3. Head over to Sweetgreen or Just Salad, or even your local BK when you’re feeling lazy and need fast food for the Impossible Whopper, or make yourself a hummus and flatbread snack, or avocado toast. For a list of amazing lunch options to make and bring to work, check out the 21 Day Plant-Based Challenge and look at the Carousel of Recipes!

Snack Starter Kit:

1. Air-popped Flavored Popcorn. Most of the offerings include cheese so look for the Vegan “V” sign. We love Boom Chicka Pop Sea Salt flavored popcorn because it delivers the most band for the buck when you want a little indulgence mid-afternoon.

2. I also lived on Hippeas, which I won’t tell you are healthy, but made of chickpeas and with that much-needed crunch, these yellow bags of snacks had a way of disappearing when we kept them on-hand in the office kitchen. Stock up and feel good about your afternoon indulgence.

3. Natural, Raw Almonds. This is pretty basic. But if you need an easy, protein-packed healthy snack to have on hand, almonds are a great bet. Steer away from the salty or roasted options that carry more sodium and calories than you need.

4. Home-made-style Hummus. Protein, protein, protein. Everyone asks where to get it. You know that plant-based protein is abundant in chickpeas and soybeans, tofu and of course hummus. In fact there are dozens of sources. But for the low-hanging fruit, keep hummus in the fridge and dip anything you like into it. Celery, pretzels, your finger. Just eat it.

Dinner Starter Kit:

1. Veggie Burger. Dr. Praeger’s, Hillary’s, Boca, and others all make tasty, filling and healthy veggie burgers that don’t try to imitate meat. If you want something that will “fool” your tastebuds stick with Beyond or Impossible (my personal preference). These are more classic veggie burgers from beans, mushrooms, beats, and other recognizable grown ingredients.

2. Frozen Pizza. Amy’s vegan supreme plant-based pizza is a medley of veggies like mushrooms, peppers, and meatless pepperoni and veggie sausage, all on an organic crust and covered with a generous dose of vegan mozzarella-style cheese.  Keep these stocked!

4. Beefless Ground crumbles. Making Tacos? shepherd’s pie or a bolognese sauce? These ground-up alternative meats are delicious and you would never know that there is no beef in the sauce.

5. Sliced Italian Saus’age. There are now so many options for sliced or breaded “chicken” and “pork” as well as meatballs, and other alternative meats you can try a new one every night for a month and still not have tasted all of them.  We suggest keeping a bag on hand for when you want to add them to pasta or another traditional meat-filled dish.

Dessert Starter Kit:

1. Non-Dairy Ice Cream. So Delicious and Oatly make amazing non-dairy ice creams. So does Salt and Straw, depending on whether you prefer Almond Milk, Oat Milk or another base. The richest of the bunch are coconut cream based treats; when we tried them all we loved the Ben & Jerry’s which taste as rich as the real thing but are massive calorie bombs. Still, when you transition to plant-based eating, don’t deprive yourself. A couple of pints of non-dairy ice cream go a long way to make your new lifestyle choice feel delicious.

2. Partake Cookies.  Whether you love to dip them in milk or just savor them on their own, the Ginger Snaps out of the box have all the authentic taste of the cookies you grew up with. My dad had a particular hankering for these and while chocolate was my jam, I can’t snap a ginger snap without thinking of long beach days, sailing our sunfish, and generally enjoying a little well-deserved treat. These will bring you back!

3. Tate’s Vegan Chocolate Chip Cookies. What is summer without chocolate chip cookies? The best of the bagged (not homemade) are Tate’s and now that they make a vegan version, you don’t have to ever compromised your plant-based lifestyle for taste. Stock up. Your houseguests will love them too!

And watch: The Game Changers. We can’t say it enough. If you’re an athlete or doing this because your body doesn’t recover as fast as it used to, or you want to boost your performance overall, plant-based athletes are so inspiring that you can’t help but feel like you’re making the right choice for your body. Watch it on Amazon Prime tonight.

The post Your Plant-Based Diet Starter Kit: The Only 20 Items You Need to Succeed appeared first on The Beet.

Conveniently, Netflix has a nice selection of vegan-related films for you to stream right now from the comfort of your home. Depending on your motivation for pursuing this lifestyle change, you may find yourself more drawn to one movie over another, but there’s bound to be at least one that whets your appetite. Grab some popcorn, get cozy, and press play on one of these movies on Netflix—or keep them going for a mini-movie marathon—so you can get a better idea of what being vegan is all about.

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1. Forks Over Knives

For those who: are curious about how diet affects disease management.

You should set aside: 1 hour and 30 minutes

Taking a close look at the idea of food as medicine, Forks Over Knives (directed by Lee Fulkerson) promotes eating a whole-food, plant-based diet as the solution for reversing certain chronic diseases. Much of the movie centers on the work of two scientists, nutritional biochemist Dr. T. Colin Campbell and physician Dr. Caldwell Esselstyn. Using the fact that health issues like obesity and diabetes affect a significant portion of the country’s population, this documentary wants viewers to see that there’s a clear path toward a healthier tomorrow: leaving behind the consumption of animal products and processed foods.

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2. What the Health

For those who: want to understand how diet relates to health and the healthcare industry.

You should set aside: 1 hour and 37 minutes

Co-directed by Kip Andersen and Keegan Kuhn, What the Health takes a look at how consuming animal products correlates to various health issues, such as diabetes and cancer. Taking things a step further, the investigative documentary explores how big industries (like food and pharmaceutical companies), as well as the government, might be invested in people eating meat and dairy. This approach is what gives the movie its sensational tagline: “The Health Film That Health Organizations Don’t Want You To See.” Overall, What the Health is an invitation to reassess what you eat in light of alarming chronic diseases sweeping the country and the major players who are involved.

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3. Cowspiracy

For those who: are interested in sustainability and environmental concerns.

You should set aside: 1 hour and 30 minutes

Cowspiracy also comes from the same director team behind What the Health (Kip Andersen and Keegan Kuhn). With this documentary though, the focus isn’t on the health implications of eating animal products, but the impact farming animals has on the environment. Touching on deforestation, greenhouse gas emissions, and other important environmental concerns, Cowspiracy argues the devastating extent of destruction caused by the animal agriculture industry. It also investigates what environmental organizations, such as Greenpeace and Sierra Club, might be sidestepping or trying to cover up about the issue and how we can create a more sustainable future.

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4. The Game Changers

For those who: want to see veganism’s relation to human performance and strength.

You should set aside: 1 hour and 48 minutes

The Game Changers is the work of Louie Psihoyos, the director behind the Academy Award-winning documentary The Cove, and it was an official selection at the 2018 Sundance Film Festival. Mainly following UFC fighter James Wilks’ journey of recovery, this film zeroes in on top athletes who have found benefits in plant-based eating. As a whole, it challenges the common misconception that consuming animal protein is needed to have elite physical performance. The film features a number of high-profile individuals, including one you’re sure to recognize: Arnold Schwarzenegger.

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5. Okja

For those who: want to watch something that’s not a documentary.

You should set aside: 2 hours

Documentaries aren’t the only way to explore veganism through film. A Netflix original film and official selection of the 2017 Cannes Film Festival, Okja tells the story of young Mija’s fight to save her best friend Okja, a genetically modified super pig that was created by a powerful corporation to fight world hunger and given to her family to raise. The movie is a star-studded affair with a cast that includes Tilda Swinton and Jake Gyllenhaal. It’s also important to note that it’s directed by Bong Joon-ho, who recently won multiple Academy Awards for his hit film Parasite. With its heartfelt story and harsh portrayal of the meat industry, Okja effectively incites a conversation on going vegan.

The post 5 Vegan Documentaries and Films to Stream on Netflix Tonight appeared first on The Beet.

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1. Natalie Portman

Going vegan isn’t just an environmental, health, or animal rights issue. According to Natalie Portman, it’s a women’s issue, too.

“Only after I became active in women’s issues did I realize that my veganism was related to those very issues. Dairy and eggs don’t just come from cows and chickens, they come from female cows and female chickens. We’re exploiting female bodies and abusing the magic of female animals to create eggs and milk.”

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2. Joaquin Phoenix

“Joker” star Joaquin Phoenix reminds us that when it comes down to it, animals deserve better. 

“We are all animals of this planet. We are all creatures. And non-human animals experience pain sensations just like we do. They too are strong, intelligent, industrious, mobile, and evolutional.”

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3. Alicia Silverstone

Actress Alicia Silverstone has been vegan for decades. And her reasons run the gamut.

“Nothing’s changed my life more. I feel better about myself as a person, being conscious and responsible for my actions, and I lost weight and my skin cleared up and I got bright eyes, and I just became stronger and healthier and happier. Can’t think of anything better in the world to be but be vegan.”

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4. Jessica Chastain

“It” star Jessica Chastain is so passionate about eating plant-based she’s even invested in vegan meat brand Beyond Meat. She explains her motivation.

“I don’t normally get into this, but I’m a vegan. And I try not to, well, I don’t want to torture anything. I guess it’s about trying to live a life where I’m not contributing to the cruelty in the world. … While I am on this planet, I want everyone I meet to know that I am grateful they are here.”

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5. Arnold Schwarzenegger

Arnold Schwarzenegger doesn’t eat meat anymore. The former bodybuilder, actor, and governor of California is now an avid environmentalist. And he says meat-eating isn’t manly. It’s marketing. Watch him in the trailer for ‘The Game Changers’ – a film he executive produced.

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6. Liam Hemsworth

“Hunger Games” star Liam Hemsworth says going vegan was easy once he became informed. 

“After all the information I gathered about the mistreatment of animals, I couldn’t continue to eat meat. The more I was aware of, the harder and harder it was to do.”

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7. Steve Harvey

Talk show host Steve Harvey says going plant-based has helped reverse his health conditions. 

“Disease is not what’s hereditary. It’s the habits that are hereditary. So, change your habits and you change your destiny.”

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8. Ellen DeGeneres

Talk show host and comedian Ellen DeGeneres’s diet may still include small amounts of animal products, but she still has a lot to say about reducing consumption.

“It’s a great idea for the planet. It’s a great idea for your health. It’s a great idea for the animal’s health,”

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9. Kevin Smith

Filmmaker Kevin Smith had an “a-ha” moment after a near-fatal heart attack. While he went vegan for his health, he now stays vegan for the animals. 

“You’re always told by older people it’s OK to eat animals, we’re supposed to eat animals. And, you know, for a long time, that’s what my generation believed. Now we know a lot better.” 

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10. Lewis Hamilton

Six-time Formula One World Champion Lewis Hamilton feels it’s his responsibility to use his platform to spread a message of compassion. 

“Extinction of our race becoming more and more likely as we overuse our resources. The world is a messed up place. World leaders either uneducated or don’t care about the environment at all. I want my life to mean something and honestly, up until now my life’s had no meaning.” 

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11. Ariana Grande

“Thank u, Next” singer Ariana Grande has eaten an organic diet for most of her life. But she credits going plant-based with making it even better.

 “I am a firm believer in eating a full plant-based, whole food diet that can expand your life length and make you an all-around happier person.”

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12. Miley Cyrus

Singer and style icon, definitely. But did you know that Miley Cyrus is also outspoken about animal rights and the benefits of going plant-based?

“By not consuming animal products over the years I have protected myself from preventable diseases and saved the valuable lives of animals that would be turned into breakfast/lunch/dinner.” 

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13. Mena Suvari

While she may be relatively new to living animal-free, actress Mena Suvari is not short on the inspiration.

“You’re doing a good thing for the environment, you’re doing a good thing for animals and you’re saving a lot of money.”

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14. Woody Harrelson

If it looks like Woody Harrelson is getting younger, he probably is. He’s been a mostly raw vegan for decades. And while he’s motivated by his health, he also does it for the animals.

   “In this world that is spinning madly out of control, we have to realize that we’re all related. We have to try to live harmoniously.”

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15. Stevie Wonder

A late-comer to the vegan diet, the legendary musician Stevie Wonder doesn’t think superstition has anything to do with saving the planet. It’s as simple as taking control and making changes to your diet.

“I’m motivating people to do something about how we are living on this planet. We have to be about making our planet more greener, the urban areas more sustainable for the children. We can’t just talk about it, we have to be about it.”

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16. Simon Cowell

Leave it to the “America’s Got Talent” judge to put things in perspective.

“Once you get used to it, it’s easier. You feel better, my memory is better. So I didn’t find it difficult. I can still have beer, so I’m happy.”

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17. Will.i.am

Does the Black Eyed Peas frontman eat black-eyed peas? Maybe. One thing’s for sure: he’s definitely not eating any animals. A vocal advocate for animals, the rapper says seeing was believing when it comes to switching up his diet. 

“It took me 10 days to drop my cholesterol. I lost 8lb, my blood pressure came down. In 10 days my skin cleared up and my breathing was right.”

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18. Ellen Pompeo

This “Grey’s Anatomy” star got her wakeup call from a cancer doctor. Overnight, she and her family turned to a plant-based lifestyle. But now, the motivation runs much deeper.

“I think we’re at a critical point for our planet and in the United States, this health issue is out of control, the obesity, the diabetes everything … Sickness is a huge business, I know that really, really well. The message of veganism is not one that they want to get out but not only will it help us, it helps the planet.”

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19. Patrick Baboumian

Strongman Patrick Baboumian eats more than 5,000 calories a day. And all of them come from plants. While he was a skeptic at first, he’s now one of the biggest proponents of living animal-free. 

“What actually happened was the opposite of everything I had expected. My athletic performance stayed stable and even improved in the long run. Today I am significantly stronger than I used to be. And my well-being improved fundamentally.”

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20. RZA

Everyone knows that the Wu-Tang Clan ain’t nuthin’ to f*ck with, but for frontman RZA, neither are the animals.

“I don’t need a dead animal or dead piece of flesh to go into my live body. There’s nothing on this planet that doesn’t want to live. I had animals as friends, they were happy to see me in their own animal way. I’m quite sure they did not want to be on my plate.”

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21. Sir Paul McCartney

Need a little help from a friend? Will a Beatle do? Sir Paul McCartney is a longtime vegan and animal lover. (And he loves you, too, yeah, yeah, yeah.) 

“We have a responsibility to act now to minimise our impact on this planet – for our children and future generations who will inherit what we leave behind.”

The Surprising Reasons these Five Country Singers Went Meat-Free

1. Carrie Underwood Loved Her Family’s Farm Animals

Seven-time Grammy Award winner Carrie Underwood has been hailed for her “enormous” vocal range. When it comes to her diet, Underwood’s a fan of breakfast burritos and lots of tofu. She doesn’t shy away from the carbs, either. According to Cheat Sheet, one of her favorite snacks is a toasted English muffin with peanut butter.

2. Blake Shelton Wants to Keep Up With His Older Girlfriend

Singer, songwriter, and “The Voice” coach, Blake Shelton, 43, has been working to stay fit recently with help from his long-time love, Gwen Stefani, who is a vegetarian and told him to get off the meat if he wants to feel fitter and lose some weight. Shelton has been trying to keep up with Stefani’s impressive fitness level, according to an interview Stefani gave this fall. The former No Doubt singer and Hollaback girl is a longtime vegetarian, eats a mostly vegan diet, and is super fit– and at 50, looks younger than her years. A source told Gossipcop, “Gwen’s told him the way to lose it is to stay the hell away from meat and bad carbs.” We’re rooting for him!

3. Shania Twain Has the Key to Gorgeous Skin

The best-selling female country music singer in history isn’t buying any expensive steak dinners after a performance. The “Queen of Country Pop” has sold more than 100 million records but says she keeps her meat-free diet simple. She is both vegetarian and eats very little dairy — though at times has said she does eat eggs.

4. Annette Conlon, Folk Artist with a Passion

Americana singer and songwriter Annette Conlon is also a passionate vegan. She started “The Compassionette Tour,” in an effort to bring compassion, social consciousness, human interaction, and animal issues to a mainstream audience.

5. Johnny Cash, Walked the Vegan Line Late in Life

The Man in Black is synonymous with country music, even nearly two decades after his death (1932-2003), probably in part because of the biopic about his life starring vegan actor Joaquin Phoenix. Ask any die-hard country music fan (or your dad, for that matter) and they will tell you that Johnny Cash was one of the best-selling musicians of all-time. His scores of hits include “I Walk the Line” and “Hurt” “A Boy Named Sue” and dozens of others. Cash himself was believed to have lived meat-free later in life to help combat some health issues. At Johnny Cash’s Kitchen and Saloon in Nashville, you can also load up on the meat-free dishes as the restaurant boasts a fully stacked veggie menu that includes greens, sweet potato mash, and fried okra.

The post 21 Celebrity Quotes That Will Inspire You to Go Meat-Free appeared first on The Beet.

This is the time of year when we start psyching ourselves up for the best version of ourselves. Once Santa is on his merry way, many of us are thinking about getting back in shape and taking every step toward healthier eating and living. But don’t do it alone. Call in your squad and get the uniforms ready: here’s how to enlist a friend to stick to those plant-based goals.

1. Start with the facts: You know why you’re going cold turkey on the turkey, but maybe you know things your BFF doesn’t. Yet. Clue them into the health, environmental, and ethical benefits of giving up meat, eggs, and dairy. This can mean some movie nights, going to a class or lecture, or a mini book club (check out T. Colin Campbell’s “The China Study” for an enlightening read).
2. Create a plan: So the two of you are going to give the vegan thing a try. What’s your plan? Are you donating non-vegan pantry items? Is there a countdown to start date? Get a solid plan going (maybe during a meal at Veggie Grill’s newest New York City location?).
3. Create a menu: Okay, so neither of you are Julie or Julia, but you can cook your way through some delicious vegan recipes. Maybe work through the same cookbook just trading off nights. Or each tackle recipes from different books. Either way, come up with some drool-worthy menus to cover you from morning until evening snack and compare notes on what you loved and didn’t love about your new plant-based meals.
4. Date night it up: Whether you’re on this mission with your bestie or your bae, date nights are a must. What are the hottest vegan spots in town? Or maybe a favorite meaty restaurant is now upping its vegan game? Go out and enjoy some new food and fun.
5. Shop together: There are two kinds of people in this world: those who love going grocery shopping and those who are missing out. Be among the former! Head out to farmer’s markets together and find some fun new veggies to cook up. Or maybe make a trip to that co-op you’ve been meaning to visit for a while and see what kind of fun ingredients they have in stock. But most important: take your time shopping and enjoying the process. Food becomes part of your body, so make selecting it as interesting and immersive as you can.
6. Compare progress: What’s working? What’s not? Where are your biggest challenges? What about your partner’s? Do you feel different? Did anything change for either of you physically, spiritually, emotionally? The more you chat about progress and ups and downs, the easier it is to keep going.
7. Celebrate your victory: Okay, so giving up bacon for a few weeks isn’t exactly like running a marathon or scaling Mt. Everest. But it’s still pretty big! And for many of us, new habits can be hard to make stick. Whether or not going fully plant-based is the new normal for you or your partner, giving it your all deserves some kind of reward. Maybe it’s a night out or a weekend getaway. Whatever you do to celebrate your achievement, be proud of yourself and your partner. What will you tackle next?

The post Going Plant-Based With Your BFF Increases Your Chances of Sticking To The Diet appeared first on The Beet.

It’s not as big of a commitment as you may think, but what helps me is to find sources of inspiration. I get my inspiration to get up and get my workout done from Instagram, specifically from a handful of fitness influencers who are vegan and share their secrets to being strong, healthy and fit.

They post videos of their favorite workouts, which is like having a free virtual trainer on your phone. It’s helpful to watch their videos, especially how they work a specific muscle, to practice perfect form. Most of their video workout routines can be done on your living room floor or take less than 10 minutes. It’s easy to just start and try to do the whole workout, but even if you only get through part of it, that’s fine. You can always come back to it later, or time and time again and make it part of your routine. I wanted to share my favorite fitness influencers, the ones that make exercise fun and easy with helpful advice and tutorials. As an extra bonus, they are all vegan and encourage their followers to eat more plants as well.

1. Tia Blanco @tiablanco: 22-year-old professional surfer and vegan athlete.

We all know Tia as a professional surfer who won Gold at the International Surfing Association Open in 2015, and we were excited to find out she was powered by plants, as she credits her success to her vegan diet.

Influenced by her mother who is a vegetarian, Tia has never eaten red meat in her life. She has made it easier than ever to make exactly what she eats since she has a separate Instagram cooking page called @tiasvegankitchen.

She claims she stays strong by eating different forms of vegan protein like nuts, seeds, beans, and legumes. Check out her YouTube channel where she posts guided instructions on how to make her recipes, and smart advice to accomplish your own goals like Tia. She post videos of her grocery store hauls– this is helpful when you are stumped on what to buy, she also explains what she eats in a day, my favorite is her smoothie recipe, it’s easy to make and full of protein. In addition, she even shares her blood results after two years on a vegan diet, which are interesting to compare.

Take a look at her Instagram, Tia is very involved with raising awareness about veganism and is a brand ambassador for leaders in the industry like Beyond Meat, Sugar Taco (Plant-Based Mexican food), Swatch, and others.

Aside from surfing, she is also passionate about yoga and calls herself a “yogi”. You can watch the videos on her Instagram, of her practice and copy her yoga flow routine in your own home or at the gym.

We are inspired by Tia and continue learning from her success. Take her advice she gives to anyone on their vegan journey, whether you’re day one or year one. “I would say that the most important thing is to educate yourself on the diet and the lifestyle. My boyfriend is a vegan now. He was a heavy meat eater his whole life. He lost five to eight pounds the first week but gained the weight right back. You need to learn to eat more when you’re eating lower-caloric foods. As athletes [he’s also a pro surfer], we’ve seen the vegan diet have positive impacts on our performance and our health.”

Having an inside look into what a professional athlete eats and recommends will encourage you to stay positive and provide information on how to be healthy and fit.

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2. Grace Beverly @gracebeverly: Girlboss and Oxford graduate with a ton of fitness inspiration.

With 1 million Instagram followers, Grace has created a loyal fan base for all things vegan, fitness, and lifestyle. She won London’s Young Entrepreneur of The Year Award with the launch of her workout and exercise app, Shreddy, which created the popular hashtag #letsgetshreddy. Encouraging you to get active and accomplish your goals, this app provides workout programs targeting fat loss, lean muscle, and toning every inch of your body. It also includes meal plans and weight tracking so you can notice the difference in your results every day.

Grace is also the director of Tala, a sustainable and ethical clothing brand dedicated to high-performance activities. Her styles are suitable for women of all sizes and makes activewear look chic. Her pieces are mostly tight spandex, cropped tops, sports bras, and loungewear like sweatpants and sweatshirts. You will find short videos of Grace’s work out regimes, and healthy tips for weight training and targeting the glutes.

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3. Michelle Muench @bananablondie108: Plant-powered yoga enthusiast.

Michelle Muench is an expert yogi and takes you through her practices on her Instagram and YouTube channel. If you’re an aspiring yoga or want to improve your practice, she posts yoga flow videos that you can copy and practice in your living room. On her website, you can become a member of Michelle’s community where she hosts yoga classes, private videos, daily food journal, and daily beginner or intermediate flows. If you’re trying to master a headstand or crows post, go to her Instagram page to find step by step videos of her process. If you want a good morning stretch, my favorite yoga flow is this one.

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4. Nimai Delgado @nimai_delgado: As seen on Game Changers, he is a vegan IFFB professional who has never eaten meat.

Raised as a vegetarian, Nimai has never eaten meat in his life. He is a professional IFFB and placed 5th in his most recent contest, the 2018 Hawaii Pro Men’s Physique. He hosts his own version of Ted Talks on his YouTube channel. Watch his video on “How eating plants changed my life” and learn how it can change your life too.

Nimai has his own vegan supplement line called, Vedge Nutrition. If you’re looking to gain muscle mass, improve your training game, and enhance performance, he has an essential protein supplement for vegans that includes B12, D3, and Omega 3.

Personally, I love his vegan fitness Instagram page because his content is helpful and provides information on what to eat and what not to eat. My favorite is his vegan grocery list posts that include the essential nuts, whole grains, fruits, spices, vegetables, and legumes. His vegan bodybuilding food Instagram showcases body transformations and specific meal preps for people who want to lose weight, gain muscle, cut carbs, want a simple protein salad, and much more.

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If you want to share your favorite vegan influencers, email us at hailey@thebeet.com or message us on Instagram @thebeetofficial.

The post The 4 Best Plant-Based Fitness Influencers to Follow for Inspiration appeared first on The Beet.

Here, the Editors of The Beet share our top 5 tips for success. Because between us we have decades of being plant-based (or vegan) in our approach to food. But like all mortals, some days are easier than others when faced with cheesy pizza, chocolate chip cookies, or our favorite sushi. Try these tips that work for us, to stay healthy and on track! And be sure to share YOUR secrets for success, on our Facebook page.

1. Watch Forks Over Knives, The Game Changers and What the Health.

This personal film festival is enough to make anyone not want to go back to eating meat and dairy, since, between these three documentaries, you will learn that plant-based eating is healthier for your heart, can improve your stamina and recovery time as an athlete, and will keep you away from harmful elements like hormones in your food that can increase your risk of some cancers.

The fact that so many people watch Forks Over Knives and change their lives on the strength of that documentary alone shows how powerful this knowledge can be. Anyone who needs a refresher, or an initiation, to this kind of eating, will be blown over by any of these movies.

The Game Changers follows plant-based athletes as they train on the protein that grows from the earth — and build bodies as strong as any in their sports. What The Health follows the trail from farm to doctors’ offices as we learn what really goes into the animal product we eat and how it messes up our bodies. Watch them again and again, any time you need a little extra motivation.

2. Focus on All the Foods You Can Eat and Love. Hello, Avocado Toast.

We love to point out, while sitting in a favorite Mexican restaurant, noshing on guacamole and chips, a margarita and ordering rice and beans, that some of our favorite foods are already plant-based, and fairly healthy at that. When going plant-based, rather than feel deprived when a friend orders the sushi, put yourself into a mode of veg-seeking-machine, ask the waiter or waitress what rolls are veggie-packed, and order favorites like vegetable tempura and edamame, plus miso soup and anything else that has a medley of veggies. Check out more foods you can eat, from your favorite meal rotations!

3. Stay Positive, Stay Strict, and Stay the Course! You’ll Feel So Much Better!

Some people are better off giving themselves a little leeway, starting slowly and ramping up. Not us. We found that it’s easier to see a plant-based whole food approach as an all or nothing proposition, since eating a little cheese here, some eggs there, and a piece of fish when you want to “cheat” leads to a slippery slope — and an upset stomach. Once you go plant-based, your body transforms the micro-biome to support this kind of eating, and you don’t have the bacteria or compounds in your gut to actually metabolize animal products. That’s a good thing. The more you stick with it, the better you will feel, and the easier it is to see you eating as binary — there just is only fiber-filled foods that are good for you and will make you feel better every time you eat — not bloated or inflamed or sleepy afterward.

For this approach, you have to tell yourself: I am a plant-based eater. I don’t eat animal products. Nothing with a face a mother or a daughter. This is how one person we know put it: When you do it for ethical reasons, it’s easy. Whatever your motivation, if it’s to be healthy for yourself, then treat yourself to the healthiest food you can find, and that’s plant-based, whole foods full of fiber that fill you up without weighing you down. Know this: Only you can take the best care of yourself, and to do so, be a plant-eater, day and night.

4. Easy Swaps Like Nutritional Yeast for that Parmesan Cheese Taste

• Swap out parmesan cheese in favor of nutritional yeast for a cheezy, nutty taste.
• Swap out mayonnaise for avocado spread, hummus or vegan mayonnaise.
• Swap out dairy milk in favor of non-dairy milks like almond, oat, hemp, coconut or flax. Click here for The Beet’s favorite options.
• Swap out whey protein powder  in favor of plant-based protein powder 
• Swap out butter for coconut oil or other non-dairy butter alternatives. Here are The Beet’s favorites.
• Swap out ground beef or minced meat in favor of seasoned lentils.
• Swap out honey in favor of agave syrup or maple syrup.
• While baking, swap out eggs or egg whites in favor of applesauce, flax or chia seeds or aquafaba, the liquid leftover in the can after draining chickpeas.
• Swap out heavy cream for coconut cream.
• Swap out chicken broth for vegetable broth. 
• Swap out dairy cheese for non-dairy cheese. Here are The Beet’s favorites.

5. Learn to Cook a Favorite Breakfast, Lunch and Dinner Recipes. And Add a Snack!

Cooking plant-based can be daunting, especially when you’ve been cooking with meat and dairy your entire life. One of our favorite tips for success is to master three simple, healthy dishes: breakfast, lunch and dinner dish. After a busy day, it’s a great feeling to know that you can fall back on these recipes and cook a quick, healthy dish with few ingredients. It doesn’t need to be complicated! For example, your go-to could be granola, almond-based yogurt and fresh fruit for breakfast, which is super easy, filling and delicious. For lunch, learn to cook a hearty meal that travels well, such as a pesto pasta or a hearty chili. For dinner, it doesn’t have to get more complex than a veggie stir fry. Don’t overthink this! Creating and arming yourself with simple recipes is an effective way to save money, time and stay on track.

Check out the Reality Bites stories of our recipes and others from around the plant-based world, tried, tested (and tasted) by our own recipe lover, Claudia Leopold, and send us your Reality Bites when you make something and photograph it and report back on how it went.

Got a tip of your own to share? Is something working for you? Had over to The Beet Facebook page and let us know your best tips or tricks for staying on track!

The post 5 Tips to Help You Stick to Your Plant-Based Diet appeared first on The Beet.