7 Ways to Start a Plant-Based Diet

1. Eat plenty of vegetables. Fill half of your plate with vegetables at lunch and dinner. Make sure to include a variety of colors when choosing your vegetables. Enjoy vegetables as snacks with hummus, salsa, or guacamole (avocado dip).
2. Change your thoughts about meat. Have it in smaller amounts. Use it as a garnish instead of the main centerpiece.
3. Cook at least one vegetarian meal a week. Build these meals around beans, whole grains, and vegetables.
4. Incorporate whole grains into your breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruits.
5. Go for greens. Try a variety of leafy green vegetables every day, such as kale, collard greens, chard, spinach, and others. To preserve their flavor and nutritional value, steam, grill, sauté, or stir-fry them.
6. Build a meal around a salad. Fill a bowl with salad greens like lettuce, spinach, bell peppers, or red leaf greens. Add other vegetables such as fresh herbs, beans, peas, or tofu.
7. 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.

A source of 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 bowl: Fill whole wheat bread with scrambled eggs, black beans, bell peppers, onions, cheese, and a dash of hot sauce.
• Whole wheat toast topped with fresh tomatoes, avocado slices, and blueberries.

Lunch:

• Mediterranean salad: Chopped mixed greens, fresh tomatoes, olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Served with whole wheat pita bread and fresh melon for dessert.
• Tomato basil soup, whole grain crackers, and an apple.
• Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, bell peppers, and mushrooms. Fresh strawberries for dessert.

Dinner:

• Grilled vegetable skewers with grilled tofu, served with quinoa and spinach salad.
• Whole wheat pasta with beans and peas, paired with a cherry tomato lettuce salad dressed with extra virgin olive oil and balsamic vinegar.
• Spinach-orzo salad with bell peppers.

https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760