Once upon a time, I tried Plant Based Dieting—aka no meat. Not vegan, but no meat.
Foreshadowing: It was one of the worst decisions of my life.
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I did still eat eggs and dairy. (Which is actually called Lacto-Ovo Vegetarian, but that marketing doesn't work as well as "Plant Based".)

I got pulled into the Plant Based lifestyle by a convincing college professor and a documentary.

Fun Fact: About three years later, the internet nutrition world flipped to the "Carnivore" diet—the exact opposite of Plant Based... Can you see the irony?

Before the transformation, my diet was pretty standard:

- Meats
- Fruits
- Veggies
- Various carbs

Meat wasn't the majority, but it was featured in 2-3 meals daily. Then, I went Plant Based—and I didn't ease into it. I went all-in.

AKA I overhauled my nutrition.

"No. More. Meat." (I dramatically texted this to my girlfriend, who's now my wife. Hashtag College sweethearts ❤️)

Let's look at what this did to my typical meals:

- Chicken, rice, broccoli
- Ground turkey, kale, rice, cheese
- Meatloaf, roasted veggies, mashed potatoes

Now, remove the meat:

- Rice, broccoli
- Kale, rice, cheese
- Roasted veggies, mashed potatoes

See the problem?
Macros aside, I'd just eliminated the most filling—and frankly, most delicious—part of my meals. Macros inside, I'd slashed my protein intake dramatically.

Now I needed a complete protein replacement strategy. Across most of my meals. Immediately. Not an easy challenge.

Even with the willpower to make the change, calculating new meal macros for everything sounds like a nightmare!

Note: I didn't track at the time but knowing what I know now- This dramatic nutrition shift actually derailed my gainz. And let's be real—lentils are not a dark meat chicken replacement.


Important Note: I'm not positioning any diet as superior. People absolutely can make plant-based eating work.


The point I'm trying to get across - Overhauling your entire diet is really hard.


What I Should Have Done: Approach changes strategically. One meal at a time.

Instead of "No more meat," I should have asked: "What can I replace ground turkey with?"

This approach lets you:

- Ensure meals remain filling
- Maintain proper macronutrient balance
- Keep enjoying what you eat

I've had a lot of clients attempt massive nutrition overhauls with similar struggles.

If they can manage the willpower to make the changes- Great!

But willpower alone isn't enough if the meals aren't sustainable.

Part of sustainability comes from ease and enjoyment and if you're overhauling your entire diet ease and enjoyment are nearly non-existent. (Unless you're a good cook and super knowledgeable about calories and macros)

And this brings me to the tactical portion of this blog.
If you want a nutrition transformation, choose one of the following:

- Change a meal you regularly eat
Or
- Create a new go-to meal

Examine one of your most frequent meals. Can you upgrade its nutrition?

Example: Morning scrambled eggs
3 eggs = ~18 grams protein
- Add toast: Bump to 20-24 grams
- Add cottage cheese: Jump to 34-38 grams
- Two chicken sausage links: Additional 26 grams

One meal. Massive change.
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No consistent meals? Focus on your most available mealtime (typically breakfast or dinner). Find a protein, veggie, and carb combo you genuinely enjoy. Master that. Then expand.

Note: I know "Protein, veggie, and carb" sounds boring. BUT! Those are the ingredients for...
- Burrito bowls
- Spaghetti and meat sauce
- Homemade pizza

Still sound boring?

Now- pick your antidote and make some changes!

Remember small, incremental changes are what creates lasting nutrition transformations.


And if you want a little help- My Nutrition Makeover Challenge walks you through exactly this process. Curious if it's right for you?

Check it out here → ryansandmann.com/nmc

​​Transform one meal at a time. Your future self will thank you.