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1. Ditch the Diet: if diets worked, we wouldn’t have obesity epidemics. Ditch the false belief in quick fixes and instead focus on gradual, long-term lifestyle improvements.

2.Embrace Plant-Based: make the shift towards eating more foods of plant origin. Avoid foods of animal origin.

3.Add, Add, Add: when making this shift, think of foods and ingredients you are adding as options to your overall intake, instead of focusing on what you are taking away.

4.80/20 or 90/10: a balance between good and good for you. Eating well 90% of the time, and giving yourself permission to eat

treat foods 10% of the time allows for a healthy mindset and sustainable practice.

5. Eat In Company: when possible, eat in the company of others and not alone (if alone, avoid distractions such as TV/computer).

6. Stay hydrated: carry a small BPA free water bottle with you at all times and continually sip throughout the day. Flavour your water with fruit, drink teas, enjoy plant-milk lattes and soups, and enjoy fresh fruits as snacks or as after-meal desserts to increase your fluid intake.

7. Increase Fibre: luckily, the plant-based lifestyle already boosts fibre. It is found in vegetables, fruits, grains, beans, lentils, seeds, and nuts. Make sure to drink enough water so the fibre can help to keep you regular.

8. Whole Foods: when possible, limit eating foods that are bagged, boxed, or canned. There are exceptions to this, including bagged/boxed/canned items that contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut oats, and canned pure tomato sauce or beans. Ditch foods that include artificial anything, including artificial sweeteners, preservatives, fillers, colours, etc.

9. Oils/Fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils; but don’t be afraid of fat. Aim for whole-food sources of fats over oils when possible, such as olives, avocados, coconut meat and canned coconut milk, nuts and nut butters (peanut butter, almond butter), seeds and seed butters (tahini = sesame seed butter).

10.Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp seeds daily for your omega. Omega supplements are generally not needed. To learn more, read this PUL article.

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11.Supplements: If following a vegan lifestyle, a Vitamin B12 supplement is recommended. Living in a colder climate during fall and winter months? Then a Vitamin D supplement is recommended as well. Otherwise, supplements are generally not needed. For more information, see your doctor or dietitian.

12.Choose Organic: it’s true that purchasing all foods organic can get expensive. If possible, aim to purchase foods organically if they are from the Dirty Dozen list - this is a list of food that are most heavily affected by pesticide use.

13.Batch Prep: meal prep one day per week (or two days if possible). Batch cook grains for the week, chop vegetables, portion snacks, make a large enough meal to freeze extras for leftovers to enjoy later. Meal planning two meals in advance helps with this.

14.Grocery List: keep a grocery list on-hand so trips to the store are less daunting. When you notice an ingredient running low, get in the habit of adding this to your list. Running low on fresh produce is often what leads us to reach for convenience foods instead. Stick to the grocery list when at the store, but allow for one or two impulse purchases. See below for printable lists you can

post on your fridge.

15.Meat Alternatives: Gradually introduce more meat alternatives to your meals and snacks. This includes beans, lentils, hummus, tofu, soy-based meat replacements, seeds and seed butters, as well as nuts and nut butters. Gradual introduction of beans and lentils helps avoid the associated bloating that may result. Start with adding a a couple spoons a day, then after a week increase to a quarter cup, and so on. For more information on plate-based protein sources, read this PUL article.

16.Dairy Alternatives: aim for at least 2 servings of dairy alternatives per day. One serving is about 1 cup (240 mL). Plant-based alternatives include milks and yogurts made from soy, almond, rice, oats, and coconuts. Check the label to make sure they are fortified with calcium (~100mg calcium per 100mL plant-based milk or 100g plant-based yogurt).

17.Limit refined sugars: as mentioned with oils, limit the refined foods when possible. Allow for it sometimes, in keeping with the 80/20 or 90/10 guideline mentioned above. Instead, sweeten with whole-food ingredients such as dates, dried fruit, and fresh fruit. Avoid artificial sweeteners entirely.

18.Befriend Frozen: frozen fruits, vegetables, and grains, such as bread, ensure ingredients are on hand for quick meal preparation. Keep ripe, peeled, and frozen bananas in the freezer at all times to make smoothies, to add to oatmeal, or to blend into a sweet banana-sorbet dessert. Freeze ripe fruit that won’t be eaten before it spoils. Store leftover soups in the freezer to enjoy later.

19.Sleep It Off: lack of sleep poorly affects decision-making and alters metabolism. Aim for no less than 6 hours a night, ideally 8 hours.

20.Sweat It Out: it's not only about the food. Regular activity is key to mental health and helps with making better choices. Starting with 5 minutes a day is better than no minutes a day. Sitting for most of the day? Sitting is the new smoking. Try to get up at least once every hour to get the blood circulating, even if for a moment. Grab some water, step outside for some fresh air, or simply stretch your arms and legs.

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Fresh Vegetables Asparagus Beetroot Bell peppers Bok choy Broccoli Brussels sprouts Cabbage • Type: _______________ Carrots Cauliflower Celery Coriander/cilantro Corn Cucumbers Eggplant Garlic Ginger Green beans Herbs, fresh • Type: ______________ Jalapeño peppers Kale Leafy greens • Type: ______________ Leeks Mushrooms • Type: _______________ Onions • Type: _______________ Parsley Potatoes • Type: _______________ Radishes Spinach Sprouts • Type: _______________ Squash • Type: _______________ Tomatoes Yams • Type: _______________ Zucchini

Fresh Fruit Apples • Type: _______________ Avocados Bananas Berries • Type: _______________ Figs Grapefruits Grapes Kiwis Lemons Limes Mangoes Melons • Type: _______________ Nectarines Oranges Papayas Peaches Pears Pineapples Plums

Frozen Foods Dairy-free ice cream/sorbets Frozen fruits • Type: _______________ Frozen veggies • Type: _____________

Grocery List: Comprehensive Meat Alternatives

Almond butter Beans • Type: _______________ Chia seeds Chickpeas Commercial meat analogue (mock meat) Edamame Falafel Flax seeds, ground Garden burgers, egg- and dairy-free Hemp hearts Hummus Lentils • Type: _______________ Nuts • Type: _______________ Peanut butter Peas Seeds (poppy, pumpkin, sesame, sunflower) Seitan Tahini Tempeh Tofu • Type: _______________

Dairy Alternatives Non-dairy milk (almond, coconut, rice, soy)* Non-dairy yogurt (almond, coconut, soy)*

Grains Barley Bread • Type: _______________ Buckwheat Couscous Crackers Quinoa Millet Noodles (buckwheat, rice, soba, vermicelli) Pasta • Type: _______________ Popcorn kernels Rice • Type: _______________ Rice cakes Rolled oats Steel-cut oats Tortillas or taco shells

Condiments BBQ sauce Chutney • Type: _______________ Hot sauce • Type: _______________ Hoisin sauce Jam/jelly/preserves Ketchup Lemon/lime juice Miso paste Mustard Relish Salad dressing, dairy-free, egg-free Salsa Soy sauce, low sodium, or tamari (if GF)

Pantry Applesauce Artichoke hearts Bouillon cubes, vegetable or mushroom Dried coconut, flakes or shredded Dried fruit • Type: _______________ Dry beans • Type: _______________ Dry lentils • Type: _______________ Kimchi Nori sheets Nutritional yeast Oils (coconut, olive, sesame, vegetable) Olives • Type: _______________ Pasta/marinara/tomato sauce Pizza sauce Pickles Rice paper Sauerkraut Sun-dried tomatoes Vinegars (apple cider, balsamic, rice, white)

Canned Goods Beans • Type: _______________ Coconut milk , whole- or low-fat Corn Lentils • Type: _______________ Peas Pumpkin Tomatoes, whole or diced Tomato paste

Baking Goods Agave syrup Baking soda Baking powder Chocolate, dairy-free Cocoa powder, unsweetened Flour • Type: _______________ Maple syrup Sugar (brown, cane, coconut, white) Vanilla extract Yeast

Beverages Coconut water Coffee • Type: _______________ Juice • Type: _______________ Kombucha Sparkling water Tea • Type: _______________

Snacks Baby carrots Crackers/pretzels Dried fruit Granola bars, dairy-free Gum Nuts/seeds Popcorn Potato/corn chips Rice cakes

Spices Allspice Bay leaves Basil Black pepper Cardamom pods Cajun Cayenne pepper Chili powder Cinnamon, ground and sticks Cloves Coriander, ground and whole Cumin, ground and whole Curry powder Dill Fennel seeds Fenugreek seeds Garam masala Garlic powder Ginger, ground Italian mix Mint Nutmeg, ground Onion powder Oregano Paprika Pumpkin pie spice Red pepper flakes Rosemary Sage Saffron Salt (iodized) Star anise Tarragon Turmeric, ground Thyme

Kitchen Supplies Aluminum foil Baking/parchment paper Cling wrap Dish cloths Dish soap Dish sponges/scrubbers Garbage bags Paper towels Toothpicks Wax paper Zipper bags (freezer, sandwich)

Personal Care Vitamin B12 Vitamin D Impulse purchase #1 Impulse purchase #2

Notes ____________________________________________________________________________________________________________________________________________

* Look for calcium-fortified dairy alternatives (check the label)

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Fresh Vegetables Bell peppers Broccoli Carrots Corn Cucumbers Garlic Ginger Leafy greens Mushrooms Onions Potatoes Tomatoes Yams Zucchini

Fresh Fruit Apples Avocados Bananas Berries Lemons or limes Oranges Peaches Pears Pineapples

Frozen Foods Dairy-free ice cream/sorbets Frozen fruits Frozen veggies

Grocery List: ESSENTIALS Meat Alternatives

Almond butter Beans Chia seeds Chickpeas Edamame Flax seeds, ground Hummus Lentils Nuts Peanut butter Peas Seeds Tahini Tofu

Dairy Alternatives* Non-dairy milk (almond/soy)* Non-dairy yogurt (almond/soy)*

Grains Bread Quinoa Noodles Pasta Rice Rolled oats Steel-cut oats Tortillas or taco shells

Condiments Hot sauce Ketchup Soy sauce

Pantry Bouillon cubes Dried fruit Nutritional yeast Oils Olives Pasta/marinara/tomato sauce Vinegars

Canned Goods Beans Coconut milk Corn Lentils Tomatoes, whole or diced Tomato paste

Baking Goods Agave syrup Baking soda Baking powder Chocolate, dairy-free Cocoa powder, unsweetened Flour Maple syrup Sugar Vanilla extract

Beverages Tea

Snacks Baby carrots Crackers Dried fruit Granola bars, dairy-free Gum Nuts/seeds Rice cakes

Spices Basil Black pepper Chili powder Cinnamon, ground Cumin, ground Curry powder Garam masala Garlic powder Onion powder Oregano Paprika Rosemary Salt (iodized) Turmeric, ground Thyme

Kitchen Supplies Aluminum foil Baking/parchment paper Cling wrap Dish cloths Dish soap Dish sponges/scrubbers Garbage bags Zipper bags

Personal Care Vitamin B12 Vitamin D Impulse purchase #1 Impulse purchase #2

Notes ________________________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________

* Look for calcium-fortified dairy alternatives (check the label)

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Burger Night Garlic Leafy greens • Type: ______________ Mushrooms • Type: _______________ Onions • Type: _______________ Parsley Potatoes or yams Tomatoes

Garden burgers, egg- and dairy-free Beans • Type: _______________ Nuts/seeds • Type: _______________ Burger buns Bread crumbs (if making own burgers) Rice (if making own burgers) BBQ sauce Hot sauce Ketchup Mustard Oil • Type: _______________ Relish Pickles Black pepper Cajun Chili powder Cumin, ground Garlic powder Onion powder Paprika

Burrito/Fajita/Quesadilla/Taco Night

Avocados Bell peppers Coriander/cilantro Corn Garlic Jalapeño peppers Iceberg lettuce Limes Mushrooms • Type: _______________ Onions • Type: _______________ Beans (black, kidney, pinto) Tofu, firm, beetles ground Rice • Type: _______________ Tortilla or taco shells Hot sauce Salsa Guacamole, bought or homemade Oil • Type: _______________ Chili powder Cumin, ground Garlic powder Onion powder

Grocery List: Themed Dinner NightsChili Night

Bell peppers Carrots Coriander/cilantro Corn Garlic Jalapeño peppers Mushrooms • Type: _______________ Onions • Type: _______________ Sweet potatoes Tomatoes, diced (fresh or canned) Beans (black, cannellini, kidney, pinto) Rice • Type: _______________ Tomato sauce Oil • Type: _______________ Black pepper Chili powder Cumin, ground Garlic powder Onion powder Oregano, dried Paprika Red pepper flakes

Curry Night Carrots Cauliflower Coriander/cilantro Eggplant Garlic Ginger Mushrooms • Type: _______________ Onions • Type: _______________ Parsley Potatoes • Type: _______________ Spinach Tomatoes, diced (fresh or canned) Chickpeas Lentils • Type: _______________ Peas Rice • Type: _______________ Bouillon cubes, vegetable or mushroom Chutney • Type: _______________ Coconut milk, whole- or low-fat Oil • Type: _______________ Tomato sauce or paste Allspice Cardamom pods Chili powder Cinnamon Coriander, ground or whole Cloves, ground or whole Cumin, ground or whole Curry powder Fenugreek seeds Garam masala Garlic powder Ginger powder Onion powder Paprika Turmeric

Nourish Bowl Night Avocados Beetroot Bell peppers Bok choy Brocoli Carrots Cauliflower Coriander/cilantro Corn Garlic Green beans Kale or spinach Limes or lemons Mushrooms • Type: _______________ Onions • Type: _______________ Potatoes or yams Sprouts • Type: _______________ Squash • Type: _______________ Zucchini Beans • Type: _______________ Hummus Lentils • Type: _______________ Tofu • Type: _______________ Seeds • Type: _______________ Tahini Rice or quinoa • Type: ______________ Bouillon cubes, vegetable or mushroom Hot sauce Kimchi Miso paste Nutritional yeast Oil • Type: _______________ Olives • Type: _______________ Sauerkraut

Spice #1• Type: _______________ Spice #2• Type: _______________ Spice #3• Type: _______________

Oatmeal Breakfast-dinner Apples Bananas Berries • Type: _______________ Mangoes Peaches Pears Non-dairy milk (almond, coconut, rice, soy) Almond butter or peanut butter Chia seeds Flax seeds, ground Nuts • Type: _______________ Seeds • Type: _______________ Rolled oats Steel-cut oats Chocolate or cocoa powder, dairy-free Jam/jelly/preserves Maple syrup Vanilla extract Cinnamon Pumpkin pie spice

Pasta Night Asparagus Basil, fresh Bell peppers Broccoli Coriander/cilantro Garlic Kale or spinach Mushrooms • Type: _____________ Onions • Type: _______________ Oregano, fresh Parsley Potatoes or yams or squash Tomatoes Zucchini

Nuts • Type: _______________ Tofu, firm and seasoned Almond milk

Pasta • Type: _______________ Artichoke hearts Balsamic vinegar Hot sauce Lemon or lime juice Nutritional yeast Oil • Type: _______________ Olives • Type: _______________ Pasta/marinara/tomato sauce Sun-dried tomatoes

Basil , dried Black pepper Cayenne pepper Chili powder Garlic powder Italian mix Onion powder Oregano, dried Paprika Red pepper flakes Rosemary Tarragon Thyme

Notes ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Pizza Night Basil, fresh Bell peppers Coriander/cilantro Eggplant Garlic Mushrooms • Type: _______________ Onions • Type: _______________ Oregano, fresh Potatoes or yams or squash Spinach Tomatoes Zucchini

Nuts/seeds • Type: _______________ Tofu, firm and seasoned

Pizza crust Tortillas or pita bread Artichoke hearts Hot sauce Nutritional yeast Oil • Type: _______________ Olives • Type: _______________ Pizza/tomato sauce Sun-dried tomatoes

Basil , dried Garlic powder Italian mix Onion powder Oregano, dried Paprika Red pepper flakes

Pho/ramen night Basil, fresh Bok choy Broccoli Carrots Chili peppers Garlic Ginger Green onion Limes Mushrooms • Type: _______________ Napa cabbage Onion • Type: _______________ Sprouts • Type: _______________ Edamame Tofu, extra firm Ramen or rice noodles Bouillon cubes, vegetable or mushroom Chili sauce • Type: _______________ Miso paste Oil • Type: _______________ Rice vinegar Sesame oil Soy sauce Cinnamon sticks Cloves, whole Ginger, dried Star anise

Grocery List: Themed Dinner Nights Cont’dRoasted Veggie Wrap Night

Avocados Bell peppers Cucumbers Eggplant Jalapeño peppers Leafy greens • Type: ______________ Mushrooms • Type: _______________ Onions • Type: _______________ Potatoes or yams Tomatoes Zucchini Beans • Type: _______________ Falafel Hummus Tortillas or pita bread BBQ sauce Hot sauce • Type: _______________ Oil • Type: _______________ Olives • Type: _______________ Basil Black pepper Cajun Curry powder Garlic powder Onion powder Oregano Paprika Rosemary Tarragon

Stir-Fry Night Bell peppers Bok choy Broccoli Cabbage • Type: _______________ Carrots Coriander/cilantro Garlic Ginger Green beans Limes Mushrooms • Type: _______________ Onions • Type: _______________ Sprouts • Type: _______________

Edamame Seitan Tempeh , seasoned/marinated Tofu, firm and seasoned

Noodles • Type: _______________ Rice • Type: _______________ Hot sauce • Type: _______________ Hoisin sauce Sesame oil Soy sauce Oil • Type: _______________ Chili powder Garlic powder Ginger, ground Onion powder

Stuffed Veggie Night (ex: bell pepper/potato)

Avocados Bell peppers Broccoli Coriander/cilantro Corn Garlic Kale or spinach Mushrooms • Type: _______________ Onions • Type: _______________ Potatoes/yams • Type: _____________ Squash • Type: _______________ Tomatoes Zucchini

Beans • Type: _______________ Edamame Lentils • Type: _______________ Nuts/seeds • Type: _______________ Tahini Tofu, firm and seasoned

Couscous or quinoa or millet Rice • Type: _______________ Artichoke hearts Hot sauce • Type: _______________ Oil • Type: _______________ Olives • Type: _______________ Sun-dried tomatoes Tomato paste or sauce Spice #1• Type: _______________ Spice #2• Type: _______________ Spice #3• Type: _______________

Sushi/Salad Roll Night Asparagus Avocados Beetroot Bell peppers Carrots Cucumbers Mangoes Mushrooms Sweet potatoes or yams Garlic Green beans Kale or spinach Mushrooms • Type: _______________ Onions • Type: _______________ Potatoes or yams

Peanut butter (salad roll dipping sauce) Tofu, firm and seasoned/smoked Rice or quinoa • Type: _____________ Ginger, pickled Hot sauce Miso paste Nori sheets Rice paper Rice vinegar Wasabi

Soup & Salad Night Asparagus Apples Avocados Berries Beetroot Bell peppers Broccoli Brussels sprouts Carrots Celery Corn Cucumbers Figs Garlic Ginger Green beans Leafy greens • Type: ______________ Leeks Lemons or limes Mushrooms Onions • Type: _______________ Potatoes/yams • Type: _____________ Radishes Squash • Type: _______________ Tomatoes Zucchini Beans • Type: _______________ Lentils • Type: _______________ Nuts/seeds • Type: _______________ Peas Barley Couscous Quinoa Millet Wild rice Bouillon cubes, vegetable or mushroom Coconut milk, whole or low-fat Oil • Type: _______________ Olives • Type: _______________ Salad dressing, dairy-free, egg-free Sauerkraut Sun-dried tomatoes Vinegars • Type: _______________ Bay leaves Garlic powder Onion powder Spice • Type: _______________ Spice • Type: _______________ Spice • Type: ______________

Notes _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Egg Replacement * Replace 1 Egg with:

1 Tbsp ground flax seeds + 3 Tbsp water (mix and let sit for 5 minutes) 1 Tbsp chia seeds + 1/3 cup water (mix and let sit for 10 minutes) 1/2 mashed ripe banana

• Tip: cream with sugar 1/4 cup unsweetened applesauce, canned pumpkin or pureed prunes

• Tip: add to wet ingredients 3 Tbsp peanut butter

Buttermilk Replacement * Replaces Buttermilk 1:1 With:

1 cup soy milk (or other plant-based milk) + 1 tsp lemon juice (or white vinegar, or apple cider vinegar). Whisk until bubbles form.

Butter Replacement * Replace 1 cup Butter With:

1/2 cup pure nut or seed butter (almond butter, peanut butter, tahini, etc.) + 1/2 cup vegetable oil mixed 3/4 cup full-fat coconut milk ‘cream’

• Tip: refrigerate the can overnight. The fat separates from the water, creating a cream layer on top. This ‘cream’ replaces butter. 3/4 vegetable oil 1 cup coconut oil

Oil Replacement * Replace 1 Cup Oil With:

1 cup applesauce, unsweetened 1 cup fruit puree (apricot, banana, peach, pear, prune, pumpkin, squash)

• Tip: to make prune puree, blend 1 cup dried prunes + 1/4 cup water in a food processor • Tip: consider decreasing added sugar in the recipe slightly as the fruit puree itself adds natural sugars also

1 cup peeled, shredded zucchini 3/4 cup roasted, pureed beets

• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the beets • Tip: roast beets at 375F (190C) for about 1 hour, until fork tender

3/4 cup mashed, ripe avocado • Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the avocado

Ice Cream Replacement * Replace Ice Cream With:

Frozen banana, blended in food processor • Tip: vary the flavour by blending with fresh/frozen berries, cocoa, maple syrup, cinnamon, pure vanilla extract, etc. • Tip: to make more firm, place the blended product back in the freezer for 1 hour before serving

Easy Recipe Substitutions: Baking

Temp Conversions Measurement ConversionsMeasurement Half Recipe Double Recipe

1 cup = 240 mL = 8 fl oz 1/2 cup 2 cups

3/4 cup = 180 mL = 6 fl oz 1/4 cup + 2 Tbsp 1+1/2 cups

2/3 cup = 160 mL = 5 fl oz 1/3 cup 1+1/3 cups

1/2 cup = 120 mL = 4 fl oz 1/4 cup 1 cup

1/3 cup = 80 mL = 3 fl oz 2 Tbsp + 2 tsp 2/3 cup

1/4 cup = 60 mL = 2 fl oz 2 Tbsp 1/2 cup

1 Tbsp = 3 tsp = 15 mL 1.5 tsp 2 Tbsp

1 tsp = 5 mL 1/2 tsp 2 tsp

1/2 tsp = 2.5 mL 1/4 tsp 1 tsp

Fahrenheit Celsius 500 260

475 245

450 235

425 220

400 205

375 190

350 180

325 160

300 150

275 135

250 120

225 107

Barley 1 cup grain to 3 cups water

Bulgar 1 cup grain to 2 cups water

Couscous 1 cup grain to 1+1/3 cups water

Quinoa 1 cup grain to 2 cups water

Millet 1 cup grain to 1+1/2 cups water

Oats (Old-Fashioned) 1 cup grain to 2 cups water and/or plant-based milk

Oats (Steel-Cut) 1 cup grain to 3 cups water and/or plant-based milk (if not soaked in water the night before) 1 cup grain to 2 cups water and/or plant-based milk (if soaked in water the night before)

Rice (Brown) 1 cup grain to 2 cups water

Rice (Long-grain) 1 cup grain to 2 cups water

Rice (Short-Grain) 1 cup grain to 1+3/4 cup water

Grain to Water Ratio

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