Are you ready to explore a world of delicious, wholesome food? Here are some practical, realistic tips to help you navigate the shift towards plant-based eating – without compromising on flavor, nutrition, or your precious time.
So, you’ve decided to make the move towards a more plant-based lifestyle, whether it’s for your health, driven by concerns for animals, or perhaps about protecting our planet. But, how do you kickstart this exciting new journey? You don’t need prior experience with plant-based cooking, nor do you need any specialist kitchen equipment. You simply need to take a considered approach and let a few practical insights guide you along the way.
We’ve come up with a few simple steps to inspire you. You can follow them in the order presented here, or explore them as you wish – the path to a healthier and more sustainable diet is yours to define. We hope that this guide will prove useful and help you to integrate plant-based eating into your lifestyle effectively.
Small steps, big flavors: don’t overhaul everything at once
A common pitfall is to declare that you’re going completely meat-free, only to find that your fridge looks somewhat bare without that familiar chunk of protein. So start slowly, beginning with meals that are already familiar, and build gradually from there.
Start by listing meat-free meals that you already enjoy, as well as ones that can be easily adapted to plant-based. Think soups, pasta dishes, stir fries, and curries, as well as everyday snacks such as hummus or guacamole, dried fruit, or raw or roasted nuts. Then, think about the meat-based meals that you eat regularly – identify the animal-based component and replace just that element rather than the entire dish. For example, a hearty Bolognese can be made with lentils instead of beef mince, a warming curry with soy chunks instead of chicken, and a pasta sauce with mushrooms and tomatoes instead of sausages.
These small adjustments can significantly enhance the ease and enjoyment of moving to a new way of eating.
For more culinary inspiration, browse our extensive collection of plant-based recipes. And if you’d like a more structured approach to your plant-based journey, the ProVeg Veggie Challenge offers guidance and support. This accessible program is designed to help you integrate new habits with confidence and enjoyment. And if you’d like to go plant-based in the company of your friends or workmates, check out Veggie Challenge Teams.
Beyond protein: craving texture and satisfaction
Animal-based meat has a distinctive texture and chewiness. When moving to a plant-based diet, you’re not just swapping out different proteins – you’re probably also looking to replace that sensory experience with something similar or equally satisfying. Fortunately, the plant kingdom offers a remarkable array of ingredients to deliver on all fronts:
- For satisfying bite and texture, consider hearty large mushrooms, comforting lentils, versatile jackfruit, firm tofu, or soy chunks..
- For depth and richness, explore tomato paste, umami-rich soy sauce, tangy balsamic vinegar, fragrant garlic, and the diverse range of spices that elevate so many plant-based dishes.
- If you’re really craving the smoky umami flavor that many meat dishes provide, use roasting, browning, deglazing, and seasoning. This is also a great way to add crispness and extra bite to veg dishes.
Remember that the aim is to create meals that are not just nutritious, but also satisfying and delicious. And if you’re concerned about protein, there’s no need – you’ll get plenty of protein from plant-based staples such as beans, lentils, tofu, tempeh, nuts, seeds, and whole grains.
So you ditched meat and now don’t know what to eat
Simple tips on how to make the switch to a plant-based diet.
Easy substitutes for meat and fish
Plant-based versions of burgers, nuggets, sausages, bacon, steaks, fish, and seafood can be helpful if you’re making the transition to plant-based eating. These products offer familiar tastes and textures – try a few different options and see what works for you.
Meat alternatives can be particularly useful for quick lunches, summer barbecues, or for easing into a new routine, especially in households with mixed eating preferences. Aim to use them as a supportive tool, rather than relying on them exclusively – developing confidence in cooking from scratch is a particularly rewarding aspect of making the shift to a plant-based diet, and you’re likely to find your culinary horizons expand in the process.
For a deeper dive into the diverse world of plant-based alternatives, including options for every meal and occasion, check out this useful guide to plant-based alternatives.
Your go-to menu: mastering reliable meals
Once you’ve mastered four or five meals that you enjoy and can put together quickly, the shift to a more plant-based diet will become much easier. Here are five comfort-food classics:
- A versatile shepherd’s pie with a lentil or soy base.
- A creamy Thai curry or an Indian dal.
- Crispy tofu and roasted vegetable bake.
- Black-bean tacos with avocado and salsa.
- A comforting pasta bake with a rich tomato and vegetable sauce.
Once you’ve got the hang of a few basic meals like these, you can gradually add more varied and complex options to your culinary repertoire.
Recipes
Find delicious, easy plant-based recipes for you and your whole family.
Fuel your body: nailing plant-based nutrition
A well-planned plant-based diet can supply all the essential nutrients, providing benefits for your health. However, there are a few things to bear in mind:
- Vitamin B12: this is essential, so ensure you take a supplement and that you prioritize fortified foods. Learn more about B12 here.
- Iron: found abundantly in lentils, beans, tofu, and dark leafy greens. You can significantly improve iron absorption by pairing iron-containing foods with food that contain vitamin C, such as citrus fruits or bell peppers.
- Zinc: get your supply of zinc from nuts, seeds, whole grains, and legumes.
- Omega-3s: good plant-based sources of omega-3 fatty acids include algae-based supplements, flaxseed, walnuts, rapeseed, and flaxseed oil.
- Protein: You don’t need to combine different protein sources in every meal. Simply eating a variety of legumes, whole grains, tofu, nuts, and seeds throughout your day will ensure that you meet your body’s protein requirements.
If you’d like to learn more about following a healthy plant-based diet, check out ProVeg’s comprehensive resources on plant-based nutrition.
Handling food choices in social settings
While you don’t have to justify your food choices to anyone, having a simple, calm response ready can be helpful if and when the topic arises. Keep it brief and relaxed – “It’s for my health”, “I’m aiming to lower my environmental impact”, or “For me, it’s a personal choice regarding animals.”
If you’re eating with others, consider suggesting meals that everyone can enjoy, such as pasta dishes, curries, or tacos. And if you’re going to someone’s house for a meal, you can offer to bring a delicious plant-based dish. When dining out, learn how to navigate menus and confidently ask for modifications if needed – although most restaurants now offer a great selection of plant-based options.
Remember that, over time, people tend to get used to new things. The aim is simple: to nourish yourself and remain relaxed in your choices.
Your journey, your rules
There is no single, perfect path to adopting a more plant-based lifestyle. Some people begin by gently phasing out red meat, for example, and then gradually eliminating other animal products. Others might stop using animal-based products in their home cooking but still enjoy them socially. Others slowly eat a little less meat each week. On the other hand, some people feel ready to make the change all at once.
Any of these approaches can be effective, provided that you maintain your momentum and find what works for you. Set a pace that you can sustain and enjoy, and don’t compare yourself to other people. And should you find yourself backsliding, don’t beat yourself up – simply acknowledge it, and continue to move forward. Remember that it’s about progress towards better health and more sustainable eating – it’s not about perfection.
More plants. Less Meat. Take the 30-day challenge!
Join the ProVeg Veggie Challenge and try eating more plant-based for 30 days. It’s better for your health, better for the planet and better for animals. Get a healthy start with your personal Challenge. We’ll help you along the way with free tips, recipes and support.
The joy of discovery: stay curious
Trying new foods and discovering what you truly enjoy is an incredibly rewarding part of the shift to plant-based eating. Browse online recipes, follow inspiring plant-based cooks on social media, and explore local markets and speciality food shops for ingredient inspiration.
And while not every new culinary experiment will be a resounding success, a few positive discoveries can quickly reshape your cooking and eating habits for the better. You don’t have to become a different person! Simply open yourself to different, delicious ingredients.
Eating plant-based is no longer a niche choice – it’s a vibrant planetary movement that’s getting stronger every day. The options are expanding rapidly, and comprehensive knowledge is readily available. By beginning with a few small steps, embracing new flavors, and learning as you progress, this rewarding journey into a different way of eating can be easily and comfortably woven into your daily life. And after a while, it won’t feel like you’re eating differently – it will just be the way you eat!
And remember that the ProVeg Veggie Challenge is always there if you’d like a great launchpad for your journey.
Simon Middleton
Senior Writer
