While you’re at it, plan to make extras for the next day and even beyond. “The thought of cooking every night can be intimidating, but luckily when you have leftovers, it’s not necessary,” Moore says. Scoop leftover taco filling on top of a grain bowl, or use extra pesto and tofu in a sandwich. Now you’ve taken care of at least two meals, making a meatless dinner seem way less daunting.
2. Start with just one meatless day a week.
There’s no prize for becoming vegetarian or vegan overnight (or ever, actually). So why not take it slowly?
“Start with at least one day a week where you go meatless. Then every other week, add on another meatless day,” registered dietitian Bansari Acharya, M.A., R.D.N., who specialises in developing recipes for plant-based diets, says.
The snail’s pace is low-stress, since you don’t have to suddenly figure out every meal at once. And to be honest, it’s easier on your system too. Eating more veggies, fruit, and beans means eating more fibre —often a good thing for your digestive tract but also a potential recipe for uncomfortable bloating and gas if you step it up suddenly. “Gradually increasing your intake helps your body adjust more easily,” Acharya says. (So just making sure you drink enough water!)
3. Take advantage of breakfast.
The first meal of the day tends to be the easiest to make meatless—or even completely plant-based. What’s more, going veggie first thing in the morning can motivate you to stick with it throughout the rest of the day, plant-based dietitian Sharon Palmer, R.D.N. says. “Try steel-cut oats with fruit and nuts and nondairy milk, whole-grain pancakes topped with nut butter, a veggie breakfast burrito, or scrambled tofu with mushrooms and greens,” she recommends. Knowing you’ve already started off with a meatless meal at breakfast might help you continue your streak and pick more plant-filled choices at lunch and dinner.
4. Think about adding, not subtracting.
Focus on piling more plant foods onto your plate instead of thinking about what you’re leaving out or trying to replace. “When you increase your fruits and vegetables, you’ll automatically notice that your meat intake is slowly dropping,” Acharya says. You’re probably not going to put an actual steak next to that crispy cauliflower steak, right?
Opting for foods that leans into the more-veggie mentality makes this extra easy. Homemade pizza can always take some broccoli or spinach tossed on top, for instance. “Stir-fries, curries, and soups are good too, since you can add as many vegetables as you want to those,” says Acharya.
5. Try out some tofu or tempeh.
Tofu and tempeh are by far the most versatile alternatives to meat and poultry, says plant-based sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.. And despite their reputation for being bland, it’s easy to make them taste awesome. Stick with extra-firm tofu, which has the meatiest texture—and don’t hold back on seasonings like fresh herbs, spices, soy sauce, or citrus. “It can be very bland on its own,” says Jones.