Plant-Based Diet: A Day of Eating in My Life as a Black Woman 50+

Plant-Based Diet: A day of eating in my life as a black woman 50+

Transitioning to a plant-based diet has been one of the best decisions for my overall health and wellness. Before I share what I eat on a typical day. Let’s start by defining a plant-based diet and why it has been a game-changer for me.

What Is a Plant-Based Diet?

In short, a plant-based diet focuses on eating foods derived from plants. This includes fruits and vegetables as well as nuts, seeds, whole grains, and legumes. It minimizes or excludes animal products and emphasizes whole, unprocessed foods.

My Transition to a Plant-Based Lifestyle

In February 2019, I attended an Optimal Health and Plant-Based Workshop that completely shifted my perspective on food and health. Before the workshop, I was on an on-again, off-again journey to improving my wellness by eliminating red meat and pork and occasionally eating poultry.  After the workshop, it became clear that going fully plant-based was the next best step to improve my quality of life.

Removing meat from my diet wasn’t a struggle, as my diet was already moving toward being plant-focused. However, removing processed foods with animal products was a different story, which I’ll share later.

Since switching to a plant-based lifestyle, I’ve noticed significant improvements in my overall health—I’ve lost over 20 pounds and have been able to maintain that weight loss. My blood pressure and cholesterol levels are healthy, my skin glows, I have minor inflammation, and I feel more energized and balanced overall.

Going plant-based wasn’t just about weight loss or avoiding certain foods. It was about adopting a lifestyle prioritizing health, well-being, and longevity. For Black women over 50, it’s essential to consider how we nourish our bodies. According to many studies, black women over 50 suffer from many chronic diseases, many of which can be prevented or reversed by eating a whole plant-based diet.

A Day in My Plant-Based Life

I start my day by hydrating with about 32 ounces of water. Please check out my previous article, “What’s the Secret Internal Shower? Drink Water The First Thing in the Morning.” The article provides some benefits of drinking water first thing in the morning.

Some mornings, I’ll have a freshly made lemon and ginger shot after drinking water. Studies show that lemon and ginger shots can help kickstart digestion and boost the immune system.

Check out my video on how to make quick and easy lemon ginger shots.

First Meal: 

I typically practice intermittent fasting; my first meal is around 12:30 PM. This meal usually consists of a hearty green salad loaded with tons of vegetables:

• Mixed greens
• Fresh Herbs (cilantro, basil)
• Red onions
• Legumes (occasionally)
• Jalapeno peppers  
• Cucumbers
• Tomatoes 
• Bell peppers
• Avocado
• Shredded carrots

The resource section includes videos demonstrating how to make a quick, healthy salad and prepare simple and delicious oil-free salad dressings.

Second Meal

For dinner, I enjoy a wide variety of easily prepared plant-based meals. Here are some of my favorite dishes that might inspire your next meal:

• Variety of bean and vegetable stews/soups
• Vegetable stir fry
• Vegetable, legume bowls with Quinoa or brown rice
• Vegetable soups
• Baked sweet potatoes stuffed with spinach and a little avocado
• Tunaless salad using chickpeas
• Vegetables and beans chili

One of my favorite kitchen tools is the Instant Pot, which you can find on Amazon. It makes preparing plant-based meals much easier and faster.

Plant-Based Breakfast Options

While I don’t always eat breakfast food because of intermittent fasting, many people prefer to start their day with a morning meal. If you’re looking for plant-based breakfast options, here are some ideas to consider:

• Oatmeal: Hearty oats topped with raw nuts, fresh berries, and a drizzle of maple syrup.
• Avocado Toast: Whole grain toast topped with mashed avocado, sprinkled with hemp seeds or red pepper flakes.
• Fruit Bowls: A mix of seasonal fruits like watermelon, berries, and melons.
• Green Smoothies: Check out my Green Smoothie with Mango & Flaxseed video for a refreshing, nutrient-packed option.

For more plant-based breakfast options, check out Forks Over Knives, which has a detailed list of delicious, easy-to-prepare breakfast meals. 

What I Drink Throughout the Day

Staying hydrated is essential to my plant-based lifestyle, and I drink plenty of fluids to support my overall health. Here’s a quick rundown of what I typically drink in a day:

• Water:  I drink water throughout the day and try to consume the recommended amount to help my body function well.
• Herbal Teas: On some days, I love drinking a warm cup of herbal tea between meals. My favorites are lemon/ginger, peppermint, and green tea.
• Starbucks Matcha Green Tea: I occasionally enjoy Starbucks Matcha Green Tea as a treat.

Plant-Based Desserts

When it comes to desserts, I keep things simple and nourishing sometimes. 😉

Here are some of my go-to treats:

• Fresh Fruit: A bowl of seasonal fruits like berries, watermelon, or citrus always satisfies my sweet tooth.
• Raw Nuts: For a bit of crunch, I like to snack on raw almonds, walnuts, or cashews. They provide a great source of healthy fats and make a satisfying snack or dessert.
• Coconut Milk Yogurt: When I want something a little creamier, I enjoy a cup of coconut milk yogurt. I usually top it with fresh fruit, a maple syrup drizzle, and a chia seeds and nuts sprinkle.

Eating Out and Traveling 

Since transitioning to a plant-based vegan lifestyle, I have cooked more and eat out less. However, I take a few steps when dining out to ensure I stick to my plant-based diet. Before heading to a restaurant, I review the menu online to check for plant-based vegan options.

If I can’t find any specific plant-based meals, I’ll ask the chef to modify a dish to make it plant-based. I’ve learned that some chefs are happy to accommodate my dietary preferences.

When traveling, I do homework to find plant-based restaurants in the area; this helps me stay on track while enjoying new places.

Additionally, I keep things simple by going to restaurants with salad bars, like Jason’s Deli or Upbeet, which offer fresh, plant-based meal options.

A Word of Caution: Some Plant-Based Vegan Restaurants Aren’t As Healthy As They Seem

From my experience, not all plant-based vegan restaurants are the same. Some serve dishes that are fried, salty, or loaded with sauces, which may taste good but aren’t healthy.

Tips for Finding Plant-Based Options at Fast Food Restaurants

When eating out at fast-food restaurants, you can still find plant-based options if you know what to look for. Here are some tips for ordering at common fast-food spots:

• Subway: Build a veggie-loaded sandwich or salad. You can choose from various fresh vegetables, and they now offer plant-based protein options in some locations.
• Wendy’s: Choose a baked potato (without butter or sour cream) and pair it with a side salad. 
• Panera Bread: They have several vegetable soup and salad options (without them), and you can always customize them to meet your dietary needs.

Final Thoughts and Encouragement

The information shared gives a glimpse into what I eat on a typical day, but each day can be different. There are times when unhealthy foods are chosen, and that’s perfectly okay. I’ve learned this journey is about learning and growing, not about being perfect. The focus is on making better food choices the next time.

Whether you want to go entirely plant-based or add more plant-based meals to your diet, I hope this article gives you inspiration and helpful tips for getting started.

Remember, it’s about making progress, not being perfect. Start small by adding more plant-based meals to your week, and don’t hesitate to try new recipes.

Check out my downloadable eBook, Simply Healthy: 10 Quick & Easy Oil-Free Vegan Dinner Recipes, for more healthy meal ideas. You’ll find plenty of easy and tasty options to keep you motivated on your plant-based journey!

We Want to Hear From You

If you found this look at a day of plant-based eating as a Black woman over 50 helpful, please share your thoughts in the comments! Also, feel free to share this article with other black women over 50 who are interested in eating healthier. Together, we can support each other on our wellness journeys!

Resources:

• How to make easy oil-free dressings
• How to make a green, healthy salad
• Related Plant-Based Lifestyle Articles

Disclaimer

The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a health care professional. RBL Wellness & Beauty LLC, or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected with the use of the information provided on this site, including recipes, advice, and tips.

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As an Amazon Associate, I earn from qualifying purchases. This blog contains affiliate links, meaning I may receive a small commission at no extra cost if you purchase through these links; this helps support the blog and allows me to continue to create content like this. Thank you for being so supportive.

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