In this first weekly update, I’m sharing what my first week eating plant-based looked like as a runner, including meals, energy levels, recovery changes, challenges, and what surprised me most.
Intro
Several years ago, I went plant-based for about six weeks and I felt amazing! Unfortunately, I struggled to stick with it and ultimately gave it up. I’ve thought about going back from time to time, but now that I’m heading into menopause territory, I’ve been struggling with energy, stress, and sleep, so I’ve decided to give it another go.
I’m going into this with no real expectations, just hoping to see some improvements in how I feel. I eat a lot of whole grains, fruits, and veggies already, so I’ll really just need to swap out meat, eggs, and dairy for plant-based alternatives. However, I’m not overly concerned. I love beans and legumes, and even enjoy tofu depending on how it’s prepared, so I’m expecting this to be a fun experiment.
This Week
I’m a week into eating a plant-based diet, and I’m already seeing significant changes. Most notably, my stress levels have improved dramatically.
I use an Oura ring to track my sleep, stress, and recovery, and every single one of those markers has improved in just the first week. Over the past several months, my stress levels have shown as high, even when I didn’t necessarily feel stressed, and those levels have dropped considerably.
Physically, I’m feeling about the same, but definitely more well-rested when I wake up in the mornings. My runs have been similar as well, maybe with a slightly faster pace.
What’s been most noticeable has been my recovery. Typically on running days, especially after speed work or long runs, I’m exhausted for the rest of the day. Over the past week, I’ve felt fairly normal afterward instead of completely wiped out. I’d say that’s a huge win.
What I Ate
I was actually excited to try some new foods and recipes while I phased out some of the non-plant-based foods I already had on hand.
Greek yogurt and Kodiak pancake mix were often in my breakfast rotation, so I finished those up over the first few days and ate plant-based for the rest of the day.
Probably my favorite meal from this week was a mix of kale, mushrooms, and butternut squash sautéed in a small amount of plant-based “butter” made from avocado oil. I made enough for three servings and ate it over quinoa, topped with nutritional yeast, which had become a favorite of mine during my last plant-based adventure. It’s packed with B vitamins and has a delicious cheesy flavor.
I also made some protein pasta with spinach sautéed with shallots, garlic, and olive oil. Nothing overly exciting, but it was simple to make and pretty tasty.
Oatmeal has been my breakfast go-to now that I’m done with yogurt, and I’ll be back to making protein pancakes once my plant-based Kodiak alternative arrives from Thrive Market.
What Worked
My family can be a bit chaotic, with conflicting schedules and a teenage daughter who is very active in local theater. This requires a lot of time driving her to rehearsals and eating meals out.
The first night we had to eat at a fast food place, our only option was Wendy’s. I opted for an Apple Pecan Salad minus the chicken and cheese, with a baked potato on the side. I was hungry again an hour later, so I grabbed a plant-based protein bar from a nearby Publix.
I’m finding that it’s helpful to keep a bar with me, along with maybe some fruit or a baggie of nuts.
Taco Bell turned out to be a decent option as well, with lots of beans, rice, and customizable items. I like to make sure I get a lot of veggies in my meals, so I ordered a customized bowl with extra lettuce and cabbage along with rice and black beans.
Chipotle is another place where I can get a bowl with lots of veggies, beans, and rice. I haven’t tried their sofritas, which is basically ground tofu with spices, but I plan to in the future.
As someone who runs and lifts weights regularly, I’ve always been pretty focused on my protein intake, but I’m learning that as long as I eat enough calories from plant-based sources, my protein is fine.
I’m not tracking anything right now. I’m really just trying to get a feel for this new way of eating and finding foods that I genuinely enjoy.
What Didn’t
The biggest lesson I’ve learned this week is to read food labels very closely.
I purchased two different grocery items that I assumed were vegan, and they were not. The first was a salad mix that had completely plant-based ingredients except for the dressing that came with it. I discovered this after I ate it and decided to chalk it up as a learning experience, making a note to either swap out the dressing for a plant-based option or purchase different salads in the future.
The second was a package of black bean burgers that I purchased because the store was out of the brand I had been getting. I assumed the burgers were comparable, just from different companies, but this version contained egg whites.
Thankfully, I discovered it before I ate them, and they’re still sitting in my freezer in the hopes that someone else will eat them.
The only other struggle has been eating when we’re not at home. Many places have vegan options, like Impossible burgers or tofu swaps, but some don’t. Having to order a salad without chicken, cheese, or creamy dressings isn’t always the tastiest or most exciting option, but at least it’s available almost everywhere.
What Surprised Me
The biggest surprise has been the impact this change in diet is already having on my health.
I was beginning to get concerned about my stress levels, especially because I felt like I had been doing everything “right.” I exercise regularly, get enough sleep, eat plenty of fruits, vegetables, and whole grains, and I’m usually able to stay relatively calm even in stressful situations.
Yet every time I checked my stress levels in the Oura app, they were unusually high over the last several months. Once I started eating this way, those levels dropped dramatically after just the first few days.
It’s still early, but I’m honestly not feeling like I’m missing out on much of anything.
Cheese has been the hardest thing for me to give up, but I’ve been replacing it with avocado or nutritional yeast and I’m really not missing it as much as I expected. I’ve been able to find swaps for a lot of the foods I normally eat, and many of my favorite snacks like fruit, nuts, and popcorn are already plant-based.
The amount of information available online is also vastly different from the last time I ate this way. It’s now very easy to search things like “Is X plant-based?” or “What are the vegan options at X restaurant?” and get an answer almost immediately.
That accessibility has made the process feel much easier and takes away a lot of the guesswork I experienced before.
Biggest Takeaways
Read every food label carefully. Vegetarian does not always mean fully plant-based or vegan. Scan the ingredients and look for allergy warnings that say “Contains: milk” or “Contains: eggs.” If there’s an unfamiliar ingredient you’re unsure of, Google or ChatGPT is your friend.
Keep snacks with you when you’re out of the house. The best options I’ve found so far are plant-based protein shakes or bars, fruit, baby carrots with hummus, or a baggie of nuts. Pistachios are my favorite.
Educate yourself to stay motivated. I’ve been watching documentaries, reading, listening to podcasts, and browsing Reddit forums to learn more about the physical and environmental impacts of adopting a plant-based diet, along with tips and recipes. I’ll share more about those resources in upcoming posts.
Next Week
We live near Walt Disney World and have a few park visits planned over the next couple of weeks. Disney is great about dietary choices and restrictions, and most of their restaurants have plant-based options. I’ll be trying some of those dishes and will report back.
I’m also hoping to continue seeing improvements in my energy, running, and recovery. From my research, I’ve noticed that many athletes benefit from this way of eating through faster recovery and reduced soreness, so I’m paying close attention to those areas.
Have You Tried Plant-Based Eating?
If you’ve experimented with plant-based eating, I’d love to hear what worked for you, what surprised you, or any tips you’ve picked up along the way.