3 Tips to Eat More Plant-Based Foods

Are you looking into adopting a diet rich in plant foods?

I’m not just talking about eating more vegetables or having more salads as your meal.

Let me give you three tips on how to include more plant-based meals with whole foods into your diet.

Whether you’re looking to cut back on meat or not, eating plant-based meals is a healthy option we can make for good health. 

I’m a registered dietitian-nutritionist who educates my clients on the benefits of eating more plant-based diets, like the Mediterranean or vegetarian diets to help prevent or manage chronic conditions.

It takes time to make changes and make the switch to a more balanced diet with plant-based foods.

To get a head start, create a list of your favorite recipes that normally don’t require meat, for example, guacamole.

Then experiment with other meatless recipes using simple and easy to find ingredients.

Let’s get started.

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Here are my 3 tips to eat more plant-based foods:

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1- Designate certain days of the week to try meatless meal recipes.

There are many healthy recipes and meals you can make to eat a more plant-based diet.

For example, on Mondays start with one recipe and cook a meatless meal.

If you’re trying to prepare more plant-based meals that your whole family can enjoy, try meatless dishes like this Avocado burger.

Make an Avocado Veggie Burger with heart-healthy ingredients like fresh avocados, black beans, and quinoa.

I love black bean burgers, but it’s always a challenge to find a vegetarian burger that will satisfy everyone. These have proven to be a hit!

I make them frequently and add extra avocado for additional nutrients. 

In partnership with SaboreaUnoHoy, I’ve created this perfect veggie burger with fresh avocados!

You can find the full recipe here: AVOCADO VEGGIE BURGERS. 

This burger has protein, fiber, and good fats from fresh avocados, plus it tastes amazing with a smoky flavor from the spices! 

The combination of seasonings adds a smoky and spicy flavor that pairs well with black beans.

The avocado plays an important role to keep everything moist and delicious, and the quinoa adds texture to the patty.

This is a recipe made with simple and nutritious ingredients.

There are no artificial flavors, additives, or special coloring added.

Try preparing this recipe with your family and show them how easy and nutritious eating plant-based can be!

Other dishes to try are mushroom ragú with pasta or polenta, for a light dinner.

Try Indian curry with chickpeas and coconut milk, or healthy refried beans in tacos, for a quick and easy meal.

For a snack, try hummus with vegetables or make guacamole! The possibilities are endless!

Here is a recipe for mushroom ceviche, in case you’re interested. 

Choose a day of the week to recreate one of these recipes and start easing into incorporating more plant-based meals into your diet. 

2-Move plant-based foods to the center of the plate and serve smaller portions of meat.

Start by preparing plant-focused meals such as Chile Rellenos with Avocado and Butternut Squash.

The Mediterranean diet is popular for this, as well.

The Mediterranean Diet emphasizes plant-based foods and healthy fats. 

Try to reinvent your own recipes.

For example, make your chili recipe, but switch it up a bit by adding more veggies such as sweet potatoes, lentils, beans, and cut down on the amount of ground beef or switch to ground turkey or ground chicken.

Here is another example of a quick and easy meatless dinner: Air-Fried Avocado Tacos.

3-Enjoy a vegetarian meal when eating out.

When you go out, switch things up and order meatless dishes like:

• “Margarita” Pizza with tomatoes and basil
• Nachos with Beans
• Vegetarian Lasagnas
• Vegetable Soups
• Vegetarian or Bean Tacos

This is a delicious tortilla soup with beans, corn, zucchini, and tomatoes with dried guajillo chiles. Top with avocados and cilantro.

You may also enjoy eggplant parmesan, instead of chicken parmesan; or lasagna with eggplant, instead of meat. 

Choose which dishes you can easily opt to go without meat.

So there you have it, three simple suggestions to eat more plant-based meals.