Plant-based eating is transforming the lives of thousands of people in Spain. This guide offers practical information for starting a plant-based diet. Beginners will find specific tools for a successful transition to this eating style.
What is a Plant Based Diet?
The plant-based diet consists of consuming foods of plant origin. This dietary pattern prioritizes vegetables, fruits, legumes, whole grains, nuts and seeds. Scientific studies demonstrate significant health benefits.
| Feature | Plant Based Diet | Vegan Diet | Vegetarian diet |
|---|---|---|---|
| Basic foods | Vegetables and plants | No animal products | Without meat |
| Our Approach | Health and nutrition | Ethics and activism | Dietary flexibility |
| Restrictions | Minimal processing | Total animal products | red and white meat |
Proven nutritional benefits
- Reduction of cardiovascular risk
- Body weight control
- Improved digestion
- Energy boost
- Strengthening the immune system
The restaurants specializing in plant-based options facilitate the transition to this eating style.
Basic foods for beginners
Essential vegetables
The basis of a plant-based diet includes:
- Green leafy vegetables: spinach, kale, chard
- Cruciferous: broccoli, cauliflower, Brussels sprouts
- Tubers: sweet potato, potato, carrot
- Mushrooms: mushrooms, various mushrooms
Complete vegetable proteins
Major sources of protein include:
| Food | Protein per 100g | Essential amino acids | Recommended use |
|---|---|---|---|
| Quinoa | 14.1g | All | Bowl base |
| Lentils | 9.0g | Almost every | Stews |
| tempeh | 19.0g | All | STIR-FRIES |
| Chickpeas | 8.9g | Almost every | Hummus |
Discover our high protein smoothie bowls for a nutritious breakfast.
Weekly plan for beginners
nutritious breakfasts
Practical options to start the day:
- Oatmeal porridge with fruits and seeds
- Whole wheat toast with avocado and tomato
- Acai smoothie bowl with homemade granola
- Gluten-free banana pancakes
Try our Plant-based breakfasts in Tenerife.
balanced lunches
| Daytime | Main dish | Follow up | Calories |
|---|---|---|---|
| Monday | Quinoa bowl | Roasted vegetables | 450 |
| Tuesday | Chickpea salad | Homemade hummus | 400 |
| Wednesday | Lentil wrap | Guacamole | 425 |
Essential nutrients and supplementation
Proper planning ensures all the necessary nutrients:
Vitamin B12
- Recommended supplementation: 2000 mcg weekly
- Fortified foods available in Spain
- Trusted Supplement Brands
Vegetable iron
Main sources:
- Legumes: lentils, chickpeas
- Green leafy vegetables
- Pumpkin seeds
- Combination with vitamin C for better absorption
Basic Plant Based Recipes
Quinoa protein bowl
Ingredients:
- 150g quinoa
- 200g cooked chickpeas
- 100g fresh spinach
- 50g avocado
- 30g assorted seeds
Visit our section of sugar free vegan desserts.
Additional resources
Recommended apps in Spain
- Happy Cow: locate plant based restaurants
- Veggie Scanner: Label Reading
- Plant Jammer: Custom Recipes
explore our Complete plant-based options menu.
Frequently Asked Questions About Plant-Based Eating
Does a plant-based diet provide enough protein?
Vegetable proteins cover daily needs. The combination of legumes, whole grains and seeds provides all essential amino acids.
Do I need supplements?
Vitamin B12 requires supplementation. The other nutrients are obtained from a varied and balanced plant-based diet.
How much does it cost to follow this diet?
Cost varies by location and season. Bulk legumes and grains reduce costs. Weekly planning optimizes budget.
