Wellness: Life and Health Benefits of Moving Towards a Plant Based Diet

In an article in the Issue/Cancer section on the People for the Ethical Treatment of Animals website (also know as PETA), the article tells us how numerous studies have proven that eating the flesh of chicken, cows and other animals promote cancer, while plant based foods help prevent against it. The article states “According to the World Health Organization (WHO), more than 40 percent of all cancer cases are preventable, and the American Cancer Society reports that one-third of all cancer deaths in the United States can be attributed to unhealthy eating habits and a lack of physical activity. Both organizations advise people to eat plant-based foods in order to reduce the risk of developing cancer. Vegan foods—especially fiber-packed grains and beans and phytochemical-packed fruits and vegetables—can help ward off cancer. Research suggests that people who eat vegan foods are between 25 and 50 percent less likely to get the disease.

Moving towards a plant based diet can also assist with preventing cardiovascular diseases, weight loss,  and overall daily functioning of the body. In another article titled "Plant-based diets" on NutritionFacts.org , the article shares that "Researchers have shown that a more plant based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high-blood pressure". Studies have shown "plant based eating can improve not only body weight, blood sugar levels and ability to control cholesterol, but emotional states including  depression, sense of well being, and daily functioning". I am a witness to these benefits as since decreasing my meat/dairy consumption for almost two months, I have lost about 6lbs, don't feel as heavy, and don't suffer from as much stomach pain as I used to. My brother has lost about 15lbs since moving towards a plant based diet from May, and my mom over 25lbs since January . 

Transitioning into new habits and new ways of living can be tough. I'm not saying that we should eliminate meat all in all, but decreasing our intake, and replacing the meat we eat with more whole grains, fruits and veggies can be a start. Lean meats, fish, and reduced fat dairy are good as well, and can be eaten in moderation.  I have not given up meat entirely, but have days such as "Meatless Mondays", or only eat meat three-four times out the week within my meals.

 I have  provided a few plant based meal options of my own,  links to both articles mentioned above, as well as other articles on plant based eating for your reference below. To better health and working towards new habits!

Be Encouraged,


Plant-based / Meatless Breakfast ideas
Fruit bowl with drizzle of honey ( assortment of any fruit you like bananas, strawberries, blueberries, pineapples)
Oatmeal with almond/soy milk and honey and fruit
Green Smoothie

Whole grain pancakes or waffles topped with fruit and honey
Whole wheat toast with peanut butter and bananas
Tofu scramble with veggies 

Nuts; almonds, walnuts, pecans, cashews, peanuts
Whole grain granola bars
Carrots, Celery and Red & Green peppers with hummus
Plantain chips ( Goya)
Salad with chickpeas, beans, hummus, avocado, tomatoes ,beets or any other veggies you like
Bean Chili over brown rice
Eggplant or zucchini pasta with homeade pasta sauce
Falafel with hummus and pita bread
Mashed plantains , yucca or batata with beans and broccoli
Quinoa and beans with veggies
Black bean and corn burger with avocado on whole wheat bread

Curried tofu and veggies over brown rice


  1. I definitely need to add more veggies as I've fallen off quite a bit. Can't say i'm ready to take the vegan route yet lol.


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