Get started with a plant-based diet
How wonderful that you're interested in exploring a plant-based diet!
Whether you're ready to dive 100% into a plant-based diet, or just want to add in more plant-based meals like Meatless Mondays, vegan before 6pm, and Veganuary, we've got all the resources you need to get started.
When it comes to making changes in your diet, think back to how you've successfully made changes in your life before - did you dip your toes and change gradually, or did you dive right in? Do you thrive on your own or prefer to try new things with a friend or family member for support?
There's no right or wrong way to explore plant-based diets, and eating plant-based doesn't have to be all or nothing. For example, Meatless Mondays, vegan before 6pm, and Veganuary are fantastic ways to add in more plant-based meals. Make whatever changes you can and celebrate every step you take to improve your health.
It's helpful to have a support network around you when making lifestyle changes. Join one of our upcoming online cooking classes or in-person events where we'll be happy to answer your questions and point you to additional resources. Our events are a great way to meet like-minded friends!
If you'd like to learn more about plant-based diets, check out some of our recommended books and documentary movies.
Check out Kaiser Permanente's Plant-Based Eating Guide, The Plant-Based Healthy Plate, and Plant-Based Nutrition FAQs.
If you're looking for help to get started with plant-based eating, check out the following Plant-Based Recipe Sites and Free Getting Started Programs below.
What do I eat?
Regardless of where you are in your plant-based journey, an easy way to start is by modifying your favorite dishes with plant-based substitutes. Over time, you can learn more and expand your range of whole foods cooking and dining options.
1. Start with one breakfast, one lunch, and one dinner meal that you already enjoy.
2. Next, make a list of grains, vegetables, legumes and fruits you can add to the meal in place of meat, eggs, and cheese. Start with plant foods that you already enjoy - there's no need to use foods you don't like or are hesitant to try. For example, if you don't like tofu, leave it out.
3. Some subsitutes for meat include: mushrooms, tofu, tempeh, beans, falafel, lentils, jackfruit, cauliflower, or a mix of your favorite veggies. There are many plant-based meats like Beyond Burgers, Impossible Burgers, Dr. Prager's, Amy's, black bean patties, veggie burgers, and more. Check them out in your local grocery store freezer aisle.
4. Some substitutes for cheese or cream include: creamy plant-based foods like avocado, refried beans, olive tapenade, hummus, tahini, or make your own "korma" sauce by grinding cashews or other nuts. There are many plant-based cheeses and creams out there like Miyoko, Follow Your Heart, Violife, and more. Check them out in your local grocery store in the cheese section.
5. There are many great plant-based substitutes for baking including applesauce, flaxseed, plant-based milks, and silken tofu.
There's no right or wrong way to create tasty plant-based meals - get creative and have fun. The posssibilities are endless!
Sample breakfast:
Tofu zucchini breakfast scramble
Cereal with plant-based milk
Plant-based yogurt and granola
Sample lunch/dinner:
Plant-Based Recipe Sites
If you'd like additional recipes, there are numerous websites out there. Here are a few to get you started. If you have a particular meal in mind, for example fajitas, you can google "plant-based or vegan fajitas" and see what comes up.
Free Getting Started Programs
If you'd like additional help getting started, try one of these programs - they'll provide all the support you need to get started on a plant-based diet, and they're free!
Kaiser Permanente's Plant-Based Eating Guide, The Plant-Based Healthy Plate, and Plant-Based Nutrition FAQs
Vegan Starter Kit with Recipes and Tips
Beginner's Guide to a Whole Foods Plant-Based Diet
How to Go Vegan: A Beginner's Guide to Eating Plant-Based
10 Weeks to Vegan (multiple languages available)