How to Start Eating a More Plant-Based Diet

Again and again, research suggests that the optimal diet for preventing disease is a diet full of plants and lower in animal protein, harmful fats, and refined carbohydrates. But for some folks, making this shift can seem unattainable. Here’re 7 tips for transitioning!

1. BE REALISTIC.

Remember, a plant-based diet doesn’t mean you can never eat animal products again. Research suggests that following a flexitarian diet (which increases plant-based foods and reduces, but doesn’t eliminate, animal foods) yields similar health benefits, like reduced risk of heart disease and diabetes.

2. TAKE BABY STEPS.

If you’re ready to start eating more plants, start small. Try making two small changes each week. For example, one easy small step you can take is swapping mayo for another creamy option, like hummus, or baking with a flax egg instead of a chicken egg.

3. REPLACE COW’S MILK WITH DAIRY-FREE “MYLK”.

Whether you put a dash of skim milk in your morning coffee or fill up your cereal bowl with 2%, swapping the little bits of cow’s milk in your life for a dairy-free alternative is an easy and approachable way to ease into plant-based life. Just be aware that some dairy-free milks can be high in sugar, so choose something that works with your nutrition goals.

4. TRY MEATLESS MONDAYS.

If you simply don’t know where to begin, Meatless Mondays can be a huge help. Cutting out animal products for just one day a week is relatively easy—and can still have a profound impact on the environment and your overall health.

5. GO HALFSIES.

If you’re not yet ready to give up your favorite meat-based recipes, try swapping just half of the meat for a plant-based option . . . for example, sub mushrooms for half the beef in your burgers or meatballs.

6. GO VEGAN FOR ONE MEAL/DAY.

If going plant-based 100% of the time isn’t in the cards for you, consider going full vegan for just one meal a day. Mark Bittman went vegan before 6 – until dinnertime, he was 100% vegan. If that’s too much, try filling your plate with 80% to 90% plant foods like sweet potato, asparagus, greens, and beets, and then add a small portion of meat or fish (about 10% to 20% percent of the plate).

7. EAT FOODS YOU LOVE.

Just because you’re opting for a plant-based diet doesn’t mean you have to give up all your favorite foods. Instead, get creative and swap out meat for one of the many meat alternatives now available, or the less-than-healthy ingredients for healthier ones. For example, try making a portobello burger at home instead of heating up a store-bought burger patty, or make your own froyo with real fruit and dairy-free milk rather than buying a tub of ice cream. If you work to keep your meals and snacks fun and varied, you’re less likely to get bored of what you’re eating!

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