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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: Choose one or all meals on Mondays to go meatless. Do a search for "meatless Monday recipes" for recipe inspiration.

  2. Global Flavors: Search the internet for 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 and yogurt for non-dairy versions. Oat, coconut, almond, soy and cashew milk are all great options for sweet and savory recipes like smoothies, oatmeal, yogurt parfaits, pancakes, soups, stews pancakes, curries, ice cream and whipped cream.

  4. Cheese: Vegan cheese can be made from nuts, seeds and non-dairy milk. My favorite is making Cilantro-Lime Crema and Cashew Queso from cashews. Most grocery stores offer lots of different options. Keep trying until you find your favorites.

  5. Soups & Stews: Swap out the meat for beans, mushrooms, tofu 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, quinoa or caramelized cauliflower. Lentils & mushrooms are a delicious swap as well. Try these client-favorite recipes for your next Taco Tuesday: Plant-based Taco 'Meat' and Jackfruit Black Bean Tacos

  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 a plant-based breakfast and lunch for the work week like 5-Minute Chocolate Peanut Butter Oats, Mediterranean Salad w/ Creamy Greek Dressing or Vegan Spicy 'Salmon' Poke Bowl w/ Ginger Rice. 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, legumes, 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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