Updated: Apr 24, 2020

Whether you’re trying to eat a little less meat & dairy or completely eliminate it, you’re in the right place! Below are nine tips to get you started.

  1. Meatless Mondays: Select one day or one meal of the week to go meatless.

  2. Global Flavors: Search the internet for plant based or vegan recipes with your favorite global flavors - Mediterranean, Asian and Mexican are a great place to start. These recipes typically focus on lots of herbs & spices along with cooking techniques to create delicious flavors and textures you will love!

  3. Dairy: Swap out your milk & cream in savory recipes with coconut milk or coconut cream. Once it’s cooked in a flavorful soup, stew or casserole - you typically won’t taste the difference. Coconut, almond, soy and oat milk are all great options for sweet recipes like baked goods, smoothies, oatmeal and yogurt parfaits.

  4. Quinoa: Like rice, but loaded with protein and won’t make you sleepy. Easy to cook, this versatile seed can be used in sweet or savory recipes. Try adding to soups, stews, salads, breakfast bowls and Buddha bowls.

  5. Soups & Stews: Swap out the meat for legumes, mushrooms or tempeh. The texture of these ingredients tend to mimic meat once all the flavors mingle.

  6. Mexican Food: Decrease the amount of meat by mixing turkey or ground beef with black beans or quinoa in a 2:1 ratio. Lentils & mushrooms are a delicious swap as well.

  7. Mushrooms: These are an excellent whole food option when you crave a meaty texture full of umami flavors!

  8. Meal Prep: Reduce temptations by having food already prepared. Try prepping plant-based breakfasts and/or lunches for the work week. This keeps you on track with your goals and allows for more spontaneity on weeknights and weekends!

  9. Portion Size: Think of meat as a condiment. Fill the rest of your plate with nutrient dense plants including vegetables, whole grains & healthy fats.

WE ARE ALL ON OUR OWN JOURNEY! Be patient with yourself and others. Collectively, we can all make a difference by eating more plants… for our health and the world around us!



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