6 Easy Ways To Eat More Plant Based

If you're already giving up on your New Year's diet, you need a new plan. Diets are often restrictive and hard to maintain. To get healthy and feel good, you don't have to cut out foods you love completely. You do however need to add more plant-based and whole foods to maintain a healthy lifestyle.

A plant-based lifestyle means eating plants or whole foods like fruits, vegetables, nuts, legumes, and whole grains. Whether you want to lose weight, eat healthy, or ease into becoming vegan, eating plant-based is the best way to do it. And you’re not the only one venturing into this lifestyle. According to the Hartman Group’s 2021 Health & Wellness: Reimagining Well-being COVID-19 report, 48% of consumers look for foods and drinks labeled “plant-based.” If nearly half of shoppers are eating plant-based, it can’t be that difficult. Not sure where to start? Here are six easy ways to eat more plant-based. 

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An easy way to start eating more plants is by drinking them. Fruits and veggies are a big part of the plant-based diet because they’re nutritious and versatile. If you’re not a big fruit and veggie person, try making smoothies. Think of a smoothie-like nature’s milkshake. It’s thick and sweet just like your favorite treat but has nutritious ingredients that will make you feel good. Smoothies are easy to make for breakfast or after a workout. For a sweet classic, throw some strawberries, blueberries, a frozen banana, and milk into a blender. The berries are full of antioxidants to keep you healthy inside and out. If you want something that tastes ‘green’, blend together celery, spinach, banana, mango, and a splash of milk. You’ll feel like a health queen!

Gallup reports to reduce their meat consumption, 71% of Americans are substituting vegetables or other ingredients for meat in their favorite recipes and 69% are eliminating meat from meals altogether. You don’t have to go full vegan to be plant-based, but you can limit how much animal protein you eat. To lessen meat consumption, do Meatless Monday. Opt for a veggie-filled pasta dish or sub plant protein for your favorite meat dishes. Replace ground beef for lentils when cooking tacos for dinner. There are also plenty of plant-based “meat” alternatives. Eating less meat can help with weight loss, reducing the risk of disease, and lowers your carbon footprint. People might give up meat for health and environmental reasons, but they still enjoy the taste. Brands like Beyond Meat and Quorn make alternative meat products replicating the taste and texture of your favorite burger or chicken sandwich. So if you want your meat but on a Monday, look in the freezer aisle for these meatless options.

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A plant-based diet excludes animal products. Giving up your favorite category on the food pyramid (dairy) is easier than you think. With the rise of veganism and food allergies, there are more dairy-free- and delicious- options out there. The next time you order an iced vanilla latte, ask for alternative milk. Look on the menu for almond, oat, soy, or cashew to name a few. Switching to nut milk can help with weight loss and provide even more calcium than cow’s milk. Enjoy in coffee, with cereal, baking, and in smoothies. Dairy-free might sound like a nightmare, but you can still enjoy your favorite treats with non-animal products. If your kids love ice cream but you want them to reduce their dairy, introduce them to a vegan pint. Get the plant milk version of their favorite flavor and listen to them ask for seconds!

An easy way to eat more plant based is by replacing pasta with veggies. Incorporating vegetables in every meal provides nutritional value and plant proteins. If you want a plant rich dinner, swap traditional pasta for a vegetable-infused one. For a healthier option, cook your favorite spaghetti dish with zucchini noodles. With tomato sauce or pesto and vegan meatballs, you’ll be just as full. With the growing popularity of plant based diets and increased dietary restrictions, there are plenty of grain-free plant pastas on the market. Chickpea pasta is a good option because it has over 20 grams of protein and 8 grams of fiber. The brand Banza even makes boxed mac and cheese! Not into chickpeas? Try lentil, hearts of palm, edamame or black bean noodles. They’re easy to find at your grocery store or health food market. 

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Love Chipotle but hate how you feel after devouring a whole bowl? For a lighter yet filling meal, try making your own bowls at home. Grain bowls are an easy way to incorporate every component of a plant-based diet. They’re filled with whole grains, nutritional veggies, and protein rich seeds or legumes. Think of a grain bowl like an elevated salad. Start off with a base of your favorite grain: quinoa, rice, farro, barley, couscous. Then layer it with some greens for added fiber; you can do spinach, sauteed kale, arugula, or lettuce. Next toss in your favorite vegetables; think of what you’d get at Sweetgreen and recreate that. Roast sweet potatoes, zucchini, broccoli, red onions, and tomatoes. Add some protein to make it a meal: grilled chicken, shrimp, steak, tofu, chickpeas, hard boiled egg. Top it off with some nuts or seeds for a crunch and dressing. For quick lunches, meal prep the veggies and grains at the beginning of your week.

Eating plant-based doesn’t mean you have to change your whole diet. If you can’t live without meat, try limiting your consumption or limit red meats. Find it hard to eat and cook healthy because it’s time consuming? Meal prep vegetables and pre-cut fruit so you can take them on the go during your busy week. Adding more plant-based foods into your life is easier than you think, and is definitely worth it. Putting good foods in your body will help support your immune system and make you feel your best. So give it a try!