As a dietitian with 30 years of experience in guiding individuals toward healthier, more balanced diets, I’ve seen the benefits of plant-based eating for people at every stage of life. While committing fully to veganism or vegetarianism works well for some, many people are simply interested in incorporating more plant-based options into their diets without giving up animal-based foods entirely. This approach, often called a “flexitarian” diet, allows for flexibility while still reaping the health and environmental benefits of eating more plant foods.
With World Vegan Day today, 1 November, this is a perfect opportunity to try a few plant-based meals and see how you feel. Below, I’ll share evidence-based benefits of eating more plant-based foods, along with practical tips and recipes to make it easy for you to get started.
Why Consider a Flexitarian Approach?
Adopting a flexitarian approach involves gradually increasing plant-based foods without eliminating animal products completely. This can help you enjoy a diet that’s rich in nutrients, while also offering the flexibility to include animal proteins when you choose. Here are some reasons a flexitarian approach can be beneficial:
- Health Benefits: Studies have shown that diets rich in whole grains, legumes, nuts, and vegetables are associated with reduced risks of heart disease, high blood pressure, diabetes, and certain cancers (Capodici et al, 2024). Even small changes—like adding a plant-based meal once a day—can improve cholesterol levels and aid in weight management.
- Environmental Impact: Eating more plant-based foods can reduce greenhouse gas emissions, lower water usage, and reduce strain on land resources, which helps lessen our impact on the environment (World Resources Institute, 2019).
- Cost-Effective: Plant-based proteins such as lentils, beans, and tofu are generally more affordable than many meat products. Building meals around these staples can be budget-friendly without compromising nutrition.
Practical Tips for Adding More Plant-Based Meals
If you’re interested in introducing more plant-based options into your meals but aren’t sure where to begin, here are some practical, manageable steps:
1. Start Small with One Plant-Based Meal Per Day
Begin by choosing one meal each day that’s entirely plant-based. For example, start your day with a plant-based breakfast, such as overnight oats topped with berries, nuts, and seeds.
2. Swap Proteins Gradually
Rather than cutting out meat or dairy completely, try swapping out animal proteins in specific dishes. For example:
- Lentils: Use lentils in place of minced beef in dishes like spaghetti bolognese or shepherd’s pie.
- Chickpeas or Black Beans: Replace chicken in curries or stews with chickpeas or black beans.
- Tofu or Tempeh: Use tofu in stir-fries instead of chicken or beef for a protein-rich alternative.
3. Focus on Variety in Plant Proteins
The great thing about plant-based eating is the variety. Beans, lentils, tofu, tempeh, and quinoa all offer protein, fibre, and essential vitamins and minerals. Try mixing and matching to keep meals interesting.
4. Boost Flavour with Herbs, Spices, and Sauces
Plant-based dishes can be incredibly flavourful with the right herbs and spices. Experiment with garlic, ginger, turmeric, fresh herbs, and sauces like tahini or tamari. These add depth to the meal and make plant-based eating more enjoyable.
10 Practical Plant-Based Swaps for Every Day
- Replace Minced Meat with Lentils or Mushrooms
Lentils or finely chopped mushrooms can replace minced meat in dishes like shepherd’s pie, bolognese, and chilli. Lentils provide protein and fibre, while mushrooms add a rich, savoury depth. - Swap Chicken for Chickpeas in Curries and Salads
Chickpeas bring a satisfying texture and are high in protein and fibre, perfect for curries, stews, and salads. They add bulk and nutrition without the need for animal products. - Use Plant-Based Milk Instead of Dairy Milk
For tea, coffee, cereals, or baking, choose fortified almond, oat, or soy milk. Soy milk is protein-rich and can make a great, balanced option for a daily dairy swap. - Replace Cream with Unsweetened Greek-Style Plant-Based Yoghurt
Unsweetened almond or oat-based Greek-style yoghurts provide a similar creaminess without dairy. They’re perfect for sauces, soups, and even dessert toppings while offering calcium and probiotics. - Try Nutritional Yeast or Vegan Cheese Instead of Dairy Cheese
Nutritional yeast provides a cheesy, nutty flavour rich in B vitamins. Sprinkle it over pasta or risottos, or try vegan cheese alternatives for a more direct swap. - Use Avocado Instead of Butter on Toast and in Baking
Avocado provides a creamy texture with healthy fats, ideal for spreading on toast or replacing butter in baking. In recipes, mashed avocado can substitute for butter in a 1:1 ratio for muffins, cookies, and brownies. - Replace Eggs with Flax or Chia Seeds in Baking
A mixture of 1 tablespoon of ground flaxseed or chia seeds with 3 tablespoons of water can replace eggs in baking, adding fibre and helping bind ingredients in cakes, muffins, and pancakes. - Substitute Tofu or Tempeh for Meat in Stir-Fries
Tofu and tempeh are high-protein alternatives that absorb marinades well. Tofu is soft and ideal for stir-fries, while tempeh’s firmer texture suits grilling and salads. - Use Portobello Mushrooms or Aubergine Instead of Beef in Burgers and Stews
Both Portobello mushrooms and aubergine offer a ‘meaty’ texture, perfect for burgers and hearty stews. They bring fibre, antioxidants, and a rich, earthy flavour. - Everyday Swap: Add Beans to Replace Half of the Meat in Stews or Chillis
Adding black beans, kidney beans, or cannellini beans can help replace half the meat in dishes without compromising protein or heartiness. This simple swap can reduce meat intake while maintaining a filling, flavourful dish.
Each of these swaps is simple, affordable, and can be incorporated into daily meals to make plant-based eating easy and nutritious.
Simple Recipes to Get You Started
To help you kick off your journey with plant-based meals, here are a few easy recipes designed to include a variety of plant proteins.
Recipe 1: Lentil and Vegetable Bolognese
This hearty dish offers a great alternative to traditional meat bolognese, packed with protein and fibre.
Ingredients:
- 1 cup dried green or brown lentils
- 1 can crushed tomatoes
- 1 carrot, finely diced
- 1 onion, finely diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Herbs: fresh basil, oregano, and a bay leaf
- Salt and pepper, to taste
Instructions:
- Cook lentils according to package instructions and set aside.
- In a large pan, heat olive oil, add onions, garlic, and carrots, and sauté until softened.
- Add tomatoes, herbs, and cooked lentils, simmer for 15–20 minutes.
- Serve over wholegrain pasta with a sprinkle of nutritional yeast for a cheesy flavour.
Recipe 2: Chickpea and Spinach Curry
This easy chickpea curry is packed with plant protein, iron, and flavour.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 cups spinach leaves
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tbsp curry powder (see alternatives below)
- 1 can coconut milk
- Salt and pepper, to taste
Instructions:
- In a pan, sauté onions and garlic in a bit of oil until softened.
- Add chickpeas, curry powder, and coconut milk. Stir and bring to a simmer.
- Add spinach and cook until wilted. Season to taste.
- Serve with brown rice or wholegrain naan bread.
*Alternatives to Curry Powder
If you’d like to swap out the curry powder, here are some flavourful spice blend ideas:
1. Homemade Spice Blend
- Turmeric (½ tsp) – for colour and a mild earthy flavour
- Ground cumin (1 tsp) – adds warmth and depth
- Ground coriander (1 tsp) – gives a slightly citrusy note
- Paprika or Cayenne pepper (¼ tsp) – for mild heat; adjust based on your spice preference
- Garam masala (optional, ½ tsp) – for a hint of sweetness and complexity
2. Garam Masala-Based Blend
- Use 1½ tsp garam masala along with ½ tsp ground turmeric for a warm, slightly sweet flavour profile without the stronger, spicier notes of traditional curry powder.
3. Cumin-Coriander-Turmeric Combo
- Cumin (1 tsp)
- Coriander (1 tsp)
- Turmeric (½ tsp)
- Optional: Add a pinch of cinnamon or cardamom for a subtle hint of sweetness.
4. Middle Eastern Twist with Harissa and Cumin
Ground coriander (1 tsp)
Ground cumin (1 tsp)
Harissa paste or powder (½-1 tsp, adjust to taste) – for a smoky, spicy flavour
Recipe 3: Tofu Stir-Fry with Mixed Vegetables
Tofu is a versatile plant protein that absorbs flavours well. This stir-fry is perfect for a quick dinner.
Ingredients:
- 1 block firm tofu, cubed
- 1 cup broccoli florets
- 1 red pepper, sliced
- 1 carrot, julienned
- 2 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- 1 tsp grated ginger
- Sesame seeds, for garnish
Instructions:
- In a large pan, heat sesame oil and add ginger, stirring until fragrant.
- Add tofu cubes and cook until golden brown, then add vegetables and soy sauce.
- Sauté until vegetables are tender-crisp. Garnish with sesame seeds and serve with brown rice.
Evidence-Based Benefits of Plant-Based Proteins
Plant-based proteins provide a wealth of health benefits, supported by research:
- Fibre and Satiety: Foods like beans and lentils are high in fibre, which supports digestive health and helps regulate blood sugar levels (Viguiliouk et al, 2019).
- Heart Health: Replacing some animal protein with plant-based options has been shown to support heart health by reducing LDL cholesterol levels (Lambert-Allardt et al, 2023).
- Diverse Nutrients: Plant-based proteins bring additional nutrients, such as magnesium, folate, and antioxidants, that support overall health and immunity (Wong et al, 2022).
Wrapping Up: Give Plant-Based Eating a Try!
Introducing plant-based meals doesn’t mean you have to commit to a fully vegan or vegetarian lifestyle. By simply adding one or two plant-based meals per day, you’ll benefit from increased fibre, vitamins, and minerals. And with World Vegan Day today; it’s a great time to give plant-based meals a try. You may even find yourself feeling more energised and satisfied from the variety and nutrient density of plant-based foods.
If you’re considering more personalised advice on plant-based nutrition, consulting with a registered dietitian can help tailor a plan to suit your lifestyle and nutritional needs.
References
- World Resources Institute. (2019). Creating a Sustainable Food Future: A Menu of Solutions to Feed Nearly 10 Billion People by 2050. Retrieved from https://www.wri.org/research/creating-sustainable-food-future
- Capodici A, Mocciaro G, Gori D, Landry MJ, Masini A, Sanmarchi F, et al. (2024) Cardiovascular health and cancer risk associated with plant based diets: An umbrella review. PLoS ONE 19(5): e0300711.
- Viguiliouk E, Kendall CWc, Kahleová H, et al. (2019). Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr. 38(3):1133–1145.
- Lamberg-Allardt C, Bärebring L, Arnesen EK, et al. (2023). (Animal versus plant-based protein and risk of cardiovascular disease and type 2 diabetes: a systematic review of randomized controlled trials and prospective cohort studies. Food Nutr Res. 67.
- Wong CS, Lim CW, Mohammed HI, Liew KY, Tham CL, Tan JW, Chee HY. (2022). Current Perspective of Plant-Based Diets on Communicable Diseases Caused by Viruses: A Mini Review. Front Nutr. 9:786972.
Photo by Frédéric Dupont on Unsplash