Happy New Year! Are you working on a new you? I’m going to share with you 10 ways to incorporate plant-based foods into your diet to help reduce inflammation and help clean up your diet. January is a time when everyone is making resolutions and changes to improve their old habits, and finding new ways to lose weight or eat better.
Remember, when you make small changes over time, you will be less overwhelmed and are more likely to succeed. It’s also helpful if you plan ahead. Take a little bit of time on the weekend to plan and prep your meals and snacks. It makes life much easier to reach into the fridge to grab some pre-cut veggies or fruit versus grabbing a handful of chips or something less nutritious.
1. Breakfast
Start your day with a plant-based breakfast. Try a smoothie made with fruit, vegetables, and plant-based protein powder or a bowl of oatmeal topped with nuts, seeds, and berries. You don’t have to make a radical change for breakfast because many breakfast foods are plant-based. One of my favorite recipes for breakfast is banana oat pancakes.
I am on the hunt to find a protein powder that does not contain whey protein, milk, dairy, or eggs. So if anyone has a recommendation for me, please leave a comment or reach out to me on my social media channels.
2. Experiment With Plant-Based Foods
Experiment with plant-based protein sources. Some options include tofu, tempeh, beans, lentils, and chickpeas. These can be used to replace meat in dishes like stir-fries, curries, and chili. I’m still experimenting with what plant-based meat replacements I like.
There are a few burgers that I like that are plant-based. One of them is Ozo, and the other is the Impossible Burger. When you cook these on the grill they achieve that charbroiled flavor so you feel like you are eating a burger without the actual meat.
3. Try Something Different One Night A Week
Try meatless Mondays. Choose one day of the week to eat only plant-based meals. This can be a fun and easy way to incorporate more plant-based foods into your diet without feeling overwhelmed that you have to change everything over to plant-based all at once.
When you are trying something new, it’s easy to get overwhelmed thinking that you have to remove all meat products from your home and replace everything with plant-based options. Do a little bit at a time. This also gives you a chance to sell the idea to your family as well. Let them dictate what they’d like to try each week.
Get some new cookbooks and try out new recipes. This is the fun part!
4. Eat Your Veggies
Add vegetables to your meals. This is one of the simplest steps you can take toward eating more plant-based foods. Veggies are easy to buy, not very expensive, and low in calories.
Try grating zucchini or carrot into spaghetti sauce or adding roasted vegetables to your sandwiches and wraps. I also tossed some brussel sprouts and broccoli onto a sheet pan and roasted them on the grill the other night to make something other than steamed veggies to go with our meal. The roasted vegetables bring out their flavor and still have some bite to them.
Don’t forget about soup and stews! They are another great way to add vegetables to your meals.
5. How Do You Take Your Coffee?
Instead of using dairy creamers in your coffee, use plant-based milk in your coffee. Options include soy milk, almond milk, coconut milk, and oat milk. I’ve tried all four and the coconut creamer and oat milk are my favorite to add to my coffee. I like the oat milk more because I can whip it up into a froth.
When baking and making smoothies, you can also use these alternatives to cow’s milk.
Want some smoothie recipes? Check these out!
6. Go Nuts
Snack on nuts and seeds. Keep a bag of almonds, walnuts, or pumpkin seeds in your purse or at your desk for a quick, plant-based snack. I have a bag of nuts in my car and my purse for times when I get hangry. The salt and the crunch usually help satisfy that urge for me and the protein and fat help fill me up a little.
7. Make It Yourself
Make your own plant-based dips and spreads. Hummus, guacamole, and black bean dip are all easy to make and delicious with veggies or whole-grain crackers. They are loaded with protein and also make great spreads to add to your sandwich.
Some other options are artichoke dip, roasted red pepper dip, eggplant dip, and white bean dip. It’s fun to experiment with the different flavors and textures to find out what you like best.
8. Test Out Your Favorite Dishes
Try plant-based alternatives to your favorite dishes. I’ve been wanting to make homemade mac and cheese but I need to make one that is gluten-free and dairy-free. So I’ll be searching for a vegan version of mac and cheese with a cashew-based sauce.
I also want to make a lasagna soup and find a vegan replacement for the ricotta cheese. For the meat, you can use the Impossible Burger, or Ozo meat replacer in it as well. There are many options for ground meat available.
9. Eat Your Grains
Eat a variety of whole grains. It’s a great way to add nutrients and fiber to your diet. Incorporate other forms of grains into your meals like quinoa, farro, and bulgur. These tasty plant-based options can be used in salads, bowls, and as sides.
When baking, use whole grain flour, spelt, rye, and oat flour. Change up your pasta choices with whole wheat or vegetable pasta, brown rice, or quinoa. And don’t forget you can also try different whole grain cereals for breakfast.
10. Fruit Is From A Plant
Don’t forget about the fruit! Fruit is a delicious, simple, and healthy way to incorporate more plants into your diet. Try adding a piece of fruit to your breakfast or having a fruit salad as a snack. If you like something sweet after dinner, cut up some fruit and have it with coconut cream, or coconut whipped topping. Fruit is also something easy you can grab on the go when traveling or running errands.
Why Go Plant-Based?
Incorporating more plant-based foods into your diet can be a healthy and environmentally-friendly choice. Plant-based diets can help reduce the risk of certain health conditions, such as heart disease, high blood pressure, and type 2 diabetes. Plant-based diets are also typically lower in calories and saturated fat, which can help with weight management.
Do you want to go a step further? Try this 1-month vegan challenge.
There’s no better time than now to take control of your health and eating habits. Do you have a favorite plant-based recipe to share? Follow me on Pinterest for recipes!
