- Eat plenty of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure to choose vegetables with lots of color. Enjoy vegetables as a snack with hummus, salsa, or guacamole (avocado dip).
- Change your mindset about meat. Have smaller portions. Use it as a side dish rather than the main course.
- Cook vegetarian meals at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of leafy greens every day, such as cabbage, kale, Swiss chard, spinach, and other greens. Steam, grill, sauté, or stir-fry them to preserve their flavor and nutritional value.
- Build a meal around a salad. Fill a bowl with salad greens like lettuce, spinach, peppers, or red leafy greens. Add other vegetables like fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for something sweet after a meal.
Inspiration for plant-based eating throughout the day
Over time, eating a plant-based diet will become second nature to you. Here are a few ideas to get you started.
Breakfast:
- Oatmeal with walnuts, banana, and a pinch of cinnamon
- Breakfast spread: Fill whole wheat bread with scrambled eggs, black beans, peppers, onions, cheese, and a dash of hot sauce.
- Whole wheat roll topped with fresh tomatoes, avocado slices, and blueberries
Lunch:
- Mediterranean salad: Chopped mixed greens, fresh tomatoes, olives, fresh parsley, crumbled white cheese, extra virgin olive oil, and balsamic vinegar. Served with whole wheat pita bread and fresh melon for dessert
- Tomato and basil soup, whole grain crackers, and an apple
- Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms. Fresh strawberries for dessert
Dinner:
- Grilled tofu and grilled vegetable kebabs with quinoa and spinach salad
- Whole wheat pasta with beans and peas, and a lettuce salad with cherry tomatoes dressed in extra virgin olive oil and balsamic vinegar
- Spinach-orzo salad with peppers
