A Quick Guide to Making Plant-Based Part of Your Everyday Life

You can start with simple ways to make eating plant-based foods easy and noninvasive to your existing diet. Here are a few suggestions to help you get started today:

  • Replace one to three meals a week with plant-based ones. Use some new recipes that appeal to your palate.

  • Include healthy meat alternatives, such as beans, legumes, nuts, and fermented soy, in place of meat in your meals.

  • Choose healthy alternatives to dairy, such as rice milk, almond milk, and hempseed milk, or try avocado and cashews in place of cheese.

  • Explore new vegetables. Go beyond your usual suspects and experiment with new colors and different green leafy vegetables.

  • Have a smoothie for breakfast. Swap out bacon and eggs for a nutritious blended fruit smoothie to get you going in the morning.

  • Swap out butter for coconut oil. This can be spread on toast, used in baking, and substituted anywhere else butter or margarine is used.

  • Pack power snacks. Don’t lurk around the vending machines, which are filled with non-plant-based ingredients. Bring trail mix (nuts, seeds, and dried fruit) to work or keep a small container of it handy at all times.

  • Make a simple veggie dinner at least one night a week. If you’re just getting started, change up at least one of your meat-centered meals to something plant-based yet familiar, like a vegetable stir-fry, hearty soup, or pasta.

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