More plants.
More possibilities.
Eating more plant-based meals can start with foods you already enjoy—oatmeal with berries, a hearty lentil soup, or chickpeas tossed into a salad. Here you’ll find meal ideas, videos, and resources to help you get started.
Bring your questions to your next visit. We can help you think through changes that fit your health and everyday life.
Build meals around plants.
Start with vegetables, fruit, beans, lentils, whole grains, nuts, and seeds. You can add more of these foods while still eating some animal foods, or choose a fully vegan diet, which leaves animal foods out. There’s no need to change everything at once.
Add color
Include protein
Try beans, lentils, tofu, tempeh, or edamame. A bowl of bean soup or a spoonful of hummus is an easy place to start.
Choose whole grains
Try oatmeal, brown rice, barley, quinoa, or whole-grain bread and pasta. Start with a food you already enjoy.
Finish with flavor
Finish your meal with nuts, seeds, herbs, spices, or a dressing you love. Choose ingredients that work with any food allergies.
Eating a variety of nutritious plant foods can support heart health. When buying packaged foods, check the salt, added sugar, and saturated fat—even if the label says “vegan.”
A delicious place to begin.
Make these ideas your own with vegetables, grains, and flavors you enjoy.
Oats, fruit & crunch
Try oatmeal made with unsweetened soy milk that has added calcium and vitamin B12—check the carton. Top it with berries or sliced fruit, then add walnuts or ground flaxseed.
A satisfying chickpea bowl
Toss chickpeas with cucumber, tomato, greens, and lemon. Add a whole grain or scoop the mixture into a whole-grain pita. A tahini dressing adds flavor if you can eat sesame.
Lentils, vegetables & spice
Use the photos for inspiration and the recipe links for step-by-step instructions.
Keep a few good basics on hand.
- Choose a couple of meals you enjoy and try a plant-based version.
- Keep oats, beans, lentils, whole grains, and favorite spices in the pantry.
- Use frozen fruit and vegetables to save prep time. Look for canned foods with less added salt or sugar.
- Cook a pot of grains or lentils to use in a few meals.
- Start with one change that feels easy to keep doing.
Get to know fiber
Beans, whole grains, vegetables, and fruit are good sources of fiber. Add them gradually to give your digestion time to adjust.
Our fiber guide has more ideas to try. If you have ongoing digestive symptoms or need to limit fluids or certain foods, ask us how to adapt the advice.
Getting the nutrients you need
Eating a variety of foods helps, and a few nutrients need special attention when you eat little or no animal food. Here’s what to look for.
Vitamin B12
If you eat a vegan diet, make sure you get B12 from foods with added B12 or a supplement. Plant foods without added B12 won’t reliably provide enough. We can help you choose a product and dose.
Protein
Include beans, lentils, tofu, tempeh, nuts, or seeds in your meals. How much protein you need depends on your age, activity, and health.
Calcium & bone health
Look for plant milks with added calcium and tofu made with calcium—check the labels. Kale and bok choy can help too. Ask us whether you also need vitamin D.
Iron
Beans, lentils, and foods with added iron are useful sources. Pair them with peppers, tomatoes, or citrus to help your body absorb the iron. Check with us before starting an iron supplement.
Omega-3 fats
Flaxseed, chia seeds, and walnuts provide a plant form of omega-3 fat. Supplements made from algae provide other forms; ask us whether you need one.
Iodine
If you avoid all animal foods, ask us whether you’re getting enough iodine. Sea salt isn’t always iodized. Don’t add extra salt just to get iodine.
If you’re pregnant or breastfeeding, have kidney disease or food allergies, or take diabetes medicines, talk with us before making big changes to your diet. We can help you plan around your needs. Keep taking prescribed medicines unless your doctor advises a change.
A little inspiration for your next meal
Explore these videos from PCRM and NutritionFacts.org for ideas you can try in your own kitchen.
PCRM: Vegan Kickstart
Meet the team behind PCRM’s Vegan Kickstart, then explore the 21-day meal plan and recipes.
NutritionFacts: the Daily Dozen
Use the Daily Dozen checklist for ideas about adding variety to your meals. You can adapt it to your needs; the amounts and activity goals won’t suit everyone.
These videos offer general guidance. Bring any questions about how it applies to you to your next visit.
Recipes, videos & getting-started guides
Find a recipe to try, follow a meal plan, or learn more about a nutrition question that interests you.
Learn the basics. Find your next recipe.
PCRM’s starter guide, 21-day program, and recipes can help you plan your first plant-based meals.
Food ideas and the research behind them
Explore the Daily Dozen app, watch a video, or browse meal-planning guides. The guides page includes resources in English and Spanish.
Pick one resource to start
Pick a recipe that sounds good, make a short shopping list, and give it a try. Save the ones you enjoy so you can make them again.
Learn about vitamins & supplements
NIH guides explain where nutrients come from and what to know about supplements, including how they can affect medicines. Many guides are available in English and Spanish.
Common questions about plant-based eating
Do I need to become fully vegan to begin?
No. Try a plant-based breakfast, add beans to a dish you already enjoy, or make one meatless dinner. If you decide to eat fully vegan, be sure to plan for vitamin B12.
Are frozen and canned foods good options?
Yes. They’re handy for quick meals, and you don’t need specialty products to get started. Compare labels for salt and added sugar.
What if beans or extra fiber cause bloating?
Start with small amounts and add more gradually. If bloating or other symptoms keep bothering you, talk with us. We can help you find foods and amounts that work for you.
Is every vegan product a healthy choice?
No. Check packaged foods for salt, added sugar, and saturated fat. Aim for a variety of foods and meals that give you enough energy and protein.
How can I talk about nutrition at a visit?
Tell us what you’d like to change and what a usual day of eating looks like. Bring your medicine and supplement list, and mention allergies, symptoms, or budget concerns. Existing patients can call or text 773-755-2600 to make an appointment.
Let’s talk about
what works for you.
Bring your questions, favorite foods, and challenges to your next visit. We’re happy to help you find a starting point.