Ultrarunner Scott Jurek Shares 3 Plant-Based Eating Tips

Many of us rely on meat to achieve our protein goals. According to research published in 2021, between 63 percent and 74 percent of people in North America eat meat-based protein on any given day. This includes both red and processed meat, which are both classified as carcinogens by the World Health Organization. Enter: more people shifting toward incorporating plant-based foods into their diets or opting for a vegetarian or vegan lifestyle. In fact, the plant-based retail market is now valued at $7.9 billion.

People’s reasons, including my own, for going plant-based include reducing their environmental footprint (livestock production accounts for 14 to 18 percent of greenhouse gas emissions), prioritizing their own health, and protecting animal welfare. Also, reducing red meat intake in favor of plant-based foods is linked to a lower risk of chronic diseases such as diabetes, improved kidney health, and a stronger immune system.

When I attempted to go vegetarian in college, I did so because I noticed that eating red meat would often leave me feeling sluggish and “heavy” post-meal. I’m no longer a vegetarian (it wasn’t sustainable for me), but I incorporate plant-based meats into my diet because I enjoy the taste and feel better after eating a plant-based “chicken” nugget or bean burger.

At Outside Days, I spoke with ultramarathoner and New York Times bestselling author Scott Jurek about his decision to go plant-based nearly 30 years ago, in 1999. Forgoing meat has become so deeply ingrained in his life that he even wrote a book, Eat and Run, about his transition to veganism and shared some of his favorite no-meat recipes. Here’s what he had to say about going plant-based and what he wished beginners would know.

1. You Don’t Need to Eliminate a Bunch of Meat From Your Diet Right Away

Jurek says that many people who attempt to transition to a vegan or vegetarian diet try to overhaul their entire diet overnight, which isn’t sustainable or realistic. “So many people go straight to elimination and say, ‘I can’t eat barbecue,’ but I always say to think about what you can eat.” He says that when people start eliminating meat from their diet, they forget to replace it with another protein source and end up not eating enough overall.

According to the National Eating Disorders Association, not consuming enough calories can cause muscles to break down, as your body turns to them for energy (which affects athletic performance), poor sleep, and cognitive issues.

To avoid removing foods from your diet too quickly, Jurek recommends starting small with Meatless Mondays. So, let’s say you eat some kind of meat protein source every day of the week, try swapping your Monday night beef burger with a black bean or sweet potato burger.

2. Prioritize Eating Whole Grains and Legumes

“I love whole grains and legumes, and I think they’re a staple for plant-based eating,” Jurek says. Whole grains, like oats and wheat, are an excellent source of fiber, which you need for a healthy gut and smooth bowel movements. The fiber comes from the bran that envelops each individual grain and contains vitamins such as vitamin A, iron, magnesium, and phosphorus. Many whole grains, such as quinoa and millet, are high in protein. Sorghum, a grain that originates in Africa, offers nearly ten grams of protein per half cup.

Legumes are rich in B vitamins, folate, vitamin C, potassium, calcium, and copper. They’re also low in sodium, making them a solid option for people who want to control their salt intake. One of Jurek’s go-to recipes is a lentil-mushroom burger. Lentils’ nutrient profile includes fiber, iron, and zinc, and just one cup packs about 24 grams of protein. They’re also gluten-free and have a low glycemic index, which means they don’t cause big spikes in blood sugar.

3. Don’t Be So Rigid That You Suck the Joy Out of Eating

One of Jurek’s biggest pieces of advice is to have fun while you’re testing out plant-based foods. When he broke the running record for the fastest known time on the Appalachian Trail in 2015, Jurek didn’t just rely on nutrient-dense foods while consuming around 6,000 to 10,000 calories per day to stay fueled; he also indulged in vegan ice cream. “It wouldn’t even be frozen anymore. But it was like drinking a milkshake. Just 500 calories down the hatch. I had healthy fat sources, but then I had some guilty pleasures like vegan ice cream,” he says.

Jurek has two young kids and hopes that his plant-based diet also encourages them to choose healthier food options. He says it is critical for parents to ensure eating remains enjoyable, no matter the diet they choose to follow. “A plant-based diet takes diligence and dedication, but it can be fun.”

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