Adding more plants to your plate can be both flavorful and favorable when it comes to a beneficial diet.
Dr. Ian Smith, author of "Plant Power: Flip Your Plate, Change Your Weight," joined "Good Morning America" to share how people can harness the benefits of plant-based eating, plus examples of what meals and snacks to make at home.
Smith's new book is an essential guide "for dieters who want to utilize the benefits of fruits, vegetables, and complex carbs -- without eliminating the meat, dairy, fish, and fats they love," he said.
Plant-based diets have been shown as one option to improve overall health. While some studies have shown that plant-based diets may have associations with certain health benefits, there have been no definitive causal links associated.
Smith outlines the following benefits of plant-based eating:
- Lower your cholesterol and blood pressure
- Reduce risk for heart disease, cancer, stroke and diabetes
- Help with weight loss
- Increase energy
- Boost your mood
While animal products can serve as a great source of protein, Smith says that people can still get those nutrients in a plant-based diet by eating more beans. This can include black, kidney, white, lima, chickpeas, edamame and more.
Smith's book also seeks to help people looking to lose weight by sharing a four-week plant-based plan. Each day the book details how to flip ones diet from 70% meat to 30% meat and 70% plants, which he said leads to natural and pain-free weight loss to keep people full and satisfied.
While the "Plant Power" plan is not specifically geared to be a weight-loss plan, medical experts believe if a reader follows it closely and pay attention to portion sizes, there's a chance someone could lose weight.
Check out an example of the weekly meal transformation to lessen meat intake below.
Meal 1 and snack 1
2 waffles with 2 slices turkey or pork bacon and 1 tablespoon 100 percent maple syrup
2 cups air-popped popcorn
Meal 2 and snack 2
6-ounce piece of salmon with half cup rice and 1 serving of vegetables
1/2 cup roasted chickpeas
Meal 3 and snack 3
1 1/2 cups cooked whole-grain spaghetti and 3 beef or turkey meatballs the size of a golf ball in marinara sauce
1 medium red bell pepper, sliced, with 1/4 cup guacamole
Meal 1 and snack 1
1½ cups whole-grain cereal with berries and 1 cup oat, soy, or almond milk
Hot quesadilla: Spray 1 side of a corn tortilla with cooking spray, then place in a skillet over medium heat. Top with 1/4 cup Mexican cheese blend, fold in half, and cook for a couple of minutes on each side until the cheese melts and the tortilla is slightly crisp. Serve with 2 tablespoons pico de gallo or salsa if desired.
Meal 2 and snack 2
Large salad (all or any of the following: 1/2 cup beans, 3 cups lettuce or other greens, 5 olives, 3 tablespoons shredded cheese, 5 cherry tomatoes, 2 tablespoons nuts, sliced cucumbers) with 2 tablespoons low-fat or fat-free vinaigrette-type dressing
Small baked potato topped with salsa.
Meal 3 and snack 3
6-ounce steak with 2 servings of vegetables
1 1/2 cups vegan chili topped with avocado slices