Lately, I’ve been trying to add more plant-based meals into my week, and I know a lot of people are doing the same. But I think the term plant-based can sound a little intimidating, like you have to give up meat, dairy, and all the foods you love. That’s really not how I look at it.
For me, it’s more about finding ways to eat more vegetables, beans, lentils, and other plant foods without making meals complicated. You can still enjoy the foods you love and try something different now and then. And honestly, some of these meals are so good, you don’t even miss the meat.
What Is Plant-Based Nutrition?
I think people sometimes hear the words plant-based and assume they have to change the way they cook or start making a whole bunch of new recipes. But honestly, I don’t think it needs to be that complicated. Sometimes, it’s just adding more vegetables to the meals you’re already making, throwing some chickpeas into a salad, or adding an extra handful of spinach to your pasta. You could even start by making one plant-focused meal a week and see how you like it.
I also like the idea of focusing on what you can add rather than worrying so much about what you should cut out. Instead of thinking about all the foods you’re supposed to avoid, why not look at ways to add more colour and variety to your plate? Eating more plant foods also means getting more fibre, which helps support digestion and can help keep you feeling full.
Honestly, I think we sometimes get too caught up in labels. You don’t have to call yourself vegan or give up dairy to enjoy more plant-based meals. Maybe you love your vegetables but still enjoy fish a few times a week. Maybe you love cheese and aren’t interested in giving it up. That’s fine, too. We all have different tastes, routines, and preferences. I’d rather find a way of eating that works for my everyday life than feel like I have to follow a set of rules just to do it right.
Why Choose a Plant-Based Diet?
We all have our own reasons for wanting to eat more plants. Maybe you want to get more fibre into your diet, maybe you’re trying to figure out which foods make you feel your best, or maybe you just want to do a little more for the environment. Whatever your reason, I think it’s a good place to start. You don’t need a big reason or a strict plan to start adding more vegetables to your meals.
Health Benefits
From a holistic nutrition perspective, I like the idea of adding more plants to our meals because they give us a wider variety of nutrients and fibre. Fibre is especially important for digestion, and getting enough of it can also help us feel full after a meal.
Of course, eating more vegetables or beans doesn’t mean you’ll never feel tired in the afternoon, but it’s one way to add more goodness to your everyday meals. I find it much easier to focus on adding a little more of these foods to my plate than worrying about counting every gram of fibre or tracking everything I eat.
Environmental Impact
There’s also the environmental side of it, which I think is another nice reason to eat more plant-based meals. Many plant foods have a lower environmental footprint than meat, although it does depend on the food and how it’s produced.
I like knowing that even a few changes can make a difference. You don’t have to give up meat completely or change the way you eat overnight. Maybe you make a lentil soup one night or have a chickpea curry instead of your usual meat dish. It’s a simple way to eat a little differently without making a big deal out of it.
Budget-Friendly
And with grocery prices the way they are, eating more plant-based meals can be a good way to save money, too. Things like beans, lentils, and rice are affordable, and you can make a big batch and use them in different meals throughout the week. I think people sometimes assume plant-based eating is expensive because they picture all those meat alternatives and fancy vegan cheeses at the grocery store. But you really don’t need any of that. Regular ingredients work just fine.
I’m also a big fan of frozen vegetables. They’re often cheaper than fresh ones, last much longer, and come in handy when I’m trying to get dinner on the table. Sometimes I’ll just look through the pantry and freezer, see what I have, and figure out a meal from there. It saves me money and means I’m less likely to buy more groceries when I already have plenty at home.
Simple Tips to Get Started
If you’re wanting to eat more plant-based meals but aren’t sure where to start, I get it. When I started making changes to the way we eat, I found it much easier when I kept things simple and took my time. I didn’t want to make cooking more complicated than it already was. Here are a few things that helped me get started without feeling overwhelmed.
1. Start Small
When I first tried a plant-based meal with the family, it was a veggie stir-fry with tofu (for my kids) and they loved it. Pick one meal a week, like Meatless Monday, and have fun with it. It’s amazing how small changes can add up.
2. Make Swaps
I started with almond milk in my drinks instead of cow’s milk. Then I tried avocado on toast instead of butter and lentils in my tacos instead of ground beef. I didn’t change everything at once. I just tried different things here and there to see what I liked.
3. Focus on Variety
I’ve also found some new foods I really enjoy along the way. Roasted chickpeas make a great crunchy snack, and quinoa topped with roasted vegetables is something I like to make when I want a change from our usual meals. Sometimes you find a new favourite just by trying something you haven’t made before.
4. Keep It Balanced
At first, I wasn’t always sure what to put together for a plant-based meal. I found it easier to think about it in simple terms: some grains, a source of protein, vegetables, and a little healthy fat. Something like brown rice with sautéed greens, chickpeas, and a drizzle of tahini makes a pretty good meal. Once I got the hang of it, it became much easier to mix and match whatever I had on hand.
5. Plan Ahead
Meal prep has helped me out on busy days. I like roasting a big tray of vegetables, cooking some quinoa, and keeping a jar of homemade vinaigrette in the fridge. Then, when it’s time to eat, I can throw a few things together without having to start from scratch every time.
Common Concerns and How to Address Them
One question that comes up a lot when people start eating more plant-based meals is where to get enough protein. I wondered about that, too, when I first started looking into it.
There are actually quite a few plant foods that contain protein, including beans, lentils, tofu, quinoa, nuts, and seeds. Even peas and broccoli contribute a little. You can work these foods into meals you already enjoy, whether that’s adding lentils to a soup, tossing chickpeas into a salad, or making a stir-fry with tofu and if you can’t eat certain foods, there are other options to choose from. For example, you can use seeds instead of nuts or beans and lentils instead of soy.
You don’t necessarily need to track every gram of protein, but it’s still worth making sure you’re getting enough throughout the day. Once I started getting familiar with the different options, it felt much less complicated.
What About Iron and B12?
Iron is another nutrient that comes up when talking about plant-based eating. You can get it from foods like lentils, beans, and spinach. One easy thing to do is pair these foods with something rich in vitamin C, which helps your body absorb the iron. It can be as simple as squeezing some lemon juice over your greens or adding tomatoes to your lentil soup.
Vitamin B12 is a little different because unfortified plant foods aren’t a reliable source of it. If you’re eating mostly plant-based, you’ll want to pay attention to where you’re getting your B12. Some plant milks are fortified with it, and nutritional yeast can be another option if it’s fortified. I love that you can sprinkle it over things like popcorn, too! Depending on what you eat, a B12 supplement may be worth considering to make sure you’re getting enough.
Easy Plant-Based Recipes to Try
Once you’ve got the hang of plant-based eating, you’ll be craving simple, flavour-packed meals. Here are a few easy recipes to get you started:
1. Chickpea and Veggie Stir-Fry
For a quick dinner, sauté some chickpeas with whatever vegetables you have on hand. I like broccoli, bell peppers, and onions, with a splash of soy sauce. Serve it over rice or quinoa, and you’ve got a simple meal without much fuss. If chickpeas don’t agree with you, you could try seitan instead, and if regular tofu doesn’t sit well with you, tempeh might be another option to try. Everyone’s digestion is different, so it’s really about finding the foods that work for you.
2. Lentil Soup
A hearty, comforting soup that’s packed with fibre and protein. Throw some lentils, tomatoes, carrots, onions, and spices into a pot, and let it simmer. You’ll have a filling meal ready in no time.
3. Overnight Oats
For a super low-effort morning, I often lean on overnight oats. It takes two seconds to mix oats, milk, chia seeds, and a little maple syrup in a container before bed. By morning, you just toss on some fruit or nuts and you’re good to go.
Honestly, don’t let the whole plant-based thing intimidate you. You don’t have to go through your pantry and change everything you eat. Just start by adding a few more vegetables to your meals or trying a meatless dinner now and then. Make food you enjoy, and see what works for you.
For me, it’s about keeping things simple and not making food more complicated than it needs to be. I still want to enjoy what I eat and make meals my family will actually eat, too. Adding more plants has been a nice way to change things up without putting so much pressure on myself.
Simply Salt & Soul
The Salt (The Science): Plants contain all sorts of beneficial compounds, including polyphenols, but one thing I always come back to is fibre. It does more than help with regular bowel movements. Certain types of fibre also feed the good bacteria in your gut, which play a role in keeping your digestive system healthy. So when you add more vegetables, beans, and whole grains to your meals, you’re giving your body more fibre to work with, along with a range of other nutrients.
The Soul (The Wellness): For me, eating more plants doesn’t need to involve a big change in the way you cook. It might mean throwing some spinach into your pasta or adding beans to a soup you’re already making. If you have time to try a new recipe, great. If not, that’s fine, too. I like keeping things flexible and working with whatever I have in the kitchen. Some days I eat more vegetables than others, but I don’t stress about it. I just do what I can with the meals I’m making anyway.