10 Ways to Eat More Plant-Based Meals and Snacks

Eating a plant-based diet does not have to mean going vegan. But, a healthful plant-based diet is one that allows plants to be the star of the plate. Incorporating more nutritious plant foods like vegetables, fruit, beans, lentils, nuts, seeds and whole grains onto our plates is beneficial to health. Overall, people who eat more plant foods have a lower risk of chronic diseases. Here are 10 ways we can eat more plant-based meals and snacks:

1. Stock your kitchen with plant foods. Crafting our food environment to be supportive of eating more plant foods is critical. Adorn your kitchen table with a bowl of fruit, preferably convenient snacks like apples, bananas, pears and grapes. Store beans, whole grains, lentils, nuts and seeds in your pantry. You can also keep some nuts, seeds and whole grains in the refrigerator to extend their shelf life.

2. Swap your protein. Instead of serving a traditional protein like chicken, fish or steak, try a plant protein. Foods like edamame, beans, lentils, seeds and nuts are sources of protein. Whole grains like quinoa and some vegetables also have protein. The amount of protein varies by ingredient and quantity of the food.

3. Think frozen. It is a misconception that frozen foods are subpar in terms of quality compared to fresh foods. In fact, they are often of a superior quality because they are frozen at peak ripeness. These frozen convenience foods such as fruit, vegetables and cooked whole grains can save time, getting plants on your plate quickly. Look for frozen items with no additional ingredients besides the plant food.

4. Buy smart. Some plant foods can be expensive. Shop in the bulk bins whenever possible for dried beans, nuts and seeds. Look for fresh vegetables and fruit on sale. Join your grocery store’s rewards program to be notified of deals for the week. If shopping at a farmers market, talk to your farmer about the produce with the best value.

5. Plan plant foods first. When planning a meal, think about your plant foods first. Plants should make up at least 75% of your plate. Aim for 50% of the plate to be non-starchy vegetables like broccoli, green beans, carrots, cauliflower or salad. 25% of the plate should be whole grains, legumes or a starchy vegetable like potatoes, peas or corn. The remaining 25% of the plate should be a protein food, which can be a plant as well (beans, lentils, tofu, edamame, tempeh).

6. Prep plants in advance. Wash, cut and prep vegetables and fruit soon after you bring them home. By preparing in advance, you reduce the barriers to using these foods in meals or snacks. Mesh produce sacks can be a useful tool for storing vegetables and fruit.

7. Try Meatless Monday. Join in on this global initiative to encourage us to go meatless one day a week. Balance your plate with a mix of plant foods including a good source of protein like beans, lentils or soy and healthy fats like avocado, nuts and seeds. These plant foods help keep us satiated.

8. Add plant foods to mixed dishes. Incorporate beans into a whole grain pasta dish, blend spinach into a smoothie, add squash or wild rice to a soup, smear avocado or hummus onto a sandwich and add berries to a salad. The textures and flavors of many dishes are enhanced by including more plant foods.

9. Join a CSA. A CSA (Community Supported Agriculture) is a program in which members buy a share of a farm’s produce in the winter or spring. Produce is then harvested and distributed throughout the season. Participating in a CSA is a great way to get more plant foods into your kitchen, in addition to supporting your local farmers and agricultural system.

10. Experiment with new methods of preparation. Plant foods are versatile ingredients. Roasting, steaming, sautéing and blending are just some of the ways you can prepare plant foods. Many plant foods can also be consumed raw. Prepare plant-based ingredients in a variety of ways so you don’t get bored.