If you have decided to eat more plants, I applaud you! Or maybe you know someone who is considering it. You both might have the same question: Where to start? Eating more plant-based whole foods has improved my life in so many ways, and I wish the same for you. My hope for anyone starting out is to take it slow, enjoy the ride, and be kind to yourself along the way, keeping in mind that it is a process. Here, I'm letting you in on what I wish I'd known when I started eating more plants.
When I switched eating eggs, dairy, and occasional meat and fish to fully plant-based, I jumped in with both feet. It wasn't a gradual change, and in retrospect I think my body was confused and needed more time to adjust to the change.
If I were to switch now, it would make more sense to do it more gradually. Here are some ideas on what that might look like:
For someone who never eats plant-based meals, just try adding one meal a week. Perhaps add another the following week, or continue for a few weeks before adding more.
For someone who occasionally eats plant-based, such as most breakfasts, try having a plant-based lunch each day for a few weeks before adding a plant-based dinner.
The bottom line is doing it in a way that doesn't disrupt your digestive system too much. Do what feels right to you and discuss it with your doctor.
Below are my top tips for starting out when you decide to eat more plants.
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Top tips for eating more plants
Here are four things I wish I'd known when I began my own plant-based journey:
Start with adding.
Focusing on what you can add is a much easier way of changing eating habits than focusing on taking away what “shouldn't” be eaten. What is your favorite dish that you tend to have on repeat? What plant-based component could be added to that meal? If you love spaghetti with meat sauce, for example, try adding some lentils to the sauce. They cook up in just 20-30 minutes.
Keep it simple.
Eating well doesn't necessarily mean using a recipe. Adding a snack of sliced apple to your day can be a great start. If that doesn't appeal to you, sprinkle with warming spices like cinnamon and/or spread almond butter on it. When my son was young and not very interested in eating salads or cooked veggies, he did love eating frozen peas and soups. There are plenty of easy ways to explore eating whole plant-based foods. Keep it easy for yourself and discover what you like most.
Change gradually.
This gives your body (and microbes) a chance to adjust, and it's a lot easier to focus on small changes rather than changing all at once. When you're ready for a Meatless Monday, see if you can be consistent with it. Once that's more comfortable, try adding another meatless meal to the week, and so on. Didn't like what you ate? Ask yourself how you could tweak it a bit to make it more palatable for you. Keep in mind that the further you go down the plant-based path, the more likely your tastebuds will adjust to loving plants! They just need a little more experience with them first.
Every meal is an opportunity.
Didn't eat the way you'd planned to? It happens. Let that meal go and start fresh with the next one. Make the choice you want to make easy by keeping prepped plant-based foods ready to eat in your fridge (like quinoa).With a little intention and small steps toward habit building, big changes can happen over time. You've got this!
Food sensitivities and allergies
Along the way, some people can discover food sensitivities or even allergies. That's why I recommend discussing dietary changes with your doctor. While your doc may not be well informed about nutrition, they can help you troubleshoot what's happening with your body if symptoms show up.
As mentioned above, changing a diet too abruptly can lead to stomach issues, too. This can lead to confusion about whether a particular ingredient can be eaten or not. That's why I recommend starting out gradually rather than switching to all plants all the time right away. It's important to ease in to help your digestive system adjust.
For your convenience, this is all reiterated in the card below, which has a printing option.
Eating more plants has meant optimizing my fuel source while enjoying its beauty, simplicity, flavor, texture, and comfort. Now, I eat far fewer processed foods and no longer eat animal-based foods - because that's the way I prefer it. Discover where this journey takes you.
Simple recipes to start with
Here are a few simple, tasty recipes to get you started:
Easy Pasta Bolognese with Red Lentils
How to Start Eating More Plants
Instructions
- Start with adding. Focusing on what you can add is a much easier way of changing eating habits than focusing on taking away what “shouldn't” be eaten. What is your favorite dish that you tend to have on repeat? What plant-based component could be added to that meal? If you love spaghetti with meat sauce, for example, try adding some lentils to the sauce. They cook up in just 20-30 minutes.
- Keep it simple. Eating well doesn't necessarily mean using a recipe. Adding a snack of sliced apple to your day can be a great start. If that doesn't appeal to you, sprinkle with warming spices like cinnamon and/or spread almond butter on it. When my son was young and not very interested in eating salads or cooked veggies, he did love eating frozen peas and soups. There are plenty of easy ways to explore eating whole plant-based foods. Keep it easy for yourself and discover what you like most.
- Change gradually. This gives your body (and microbes) a chance to adjust, and it's a lot easier to focus on small changes rather than changing all at once. When you're ready for a Meatless Monday, see if you can be consistent with it. Once that's more comfortable, try adding another meatless meal to the week, and so on. Didn't like what you ate? Ask yourself how you could tweak it a bit to make it more palatable for you. Keep in mind that the further you go down the plant-based path, the more likely your tastebuds will adjust to loving plants! They just need a little more experience with them first.
- Every meal is an opportunity. Didn't eat the way you'd planned to? It happens. Let that meal go and start fresh with the next one. Make the choice you want to make easy by keeping prepped plant-based foods ready to eat in your fridge (like quinoa).With a little intention and small steps toward habit building, big changes can happen over time. You've got this!
Notes
General food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food that previously touched raw meat
- Wash hands and ingredients well before using
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
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