Looking for more ways to add plant-based foods to your day? Here are 6 simple tips on eating more plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, oils, legumes, and beans.

Dress up breakfast

Start the day with a serving of fruit or veggies at breakfast. Add fresh vegetables such as spinach, tomatoes, mushrooms, green onions, or bell peppers to scrambled eggs, omelets, or breakfast skillets. Top oatmeal with plant-based foods like fruit, nuts, nut butters, and seeds. These are a few oatmeal topping ideas – sliced banana with a spoon of peanut butter, berries with sliced almonds, or sliced peaches with a sprinkle of flaxseeds. Also, simply pairing a serving of fruit with your breakfast will get you closer to reaching the daily recommendation.  

Top sandwiches, salads, & wraps

Vegetables are great toppings for sandwiches, salads, & wraps. For sandwiches or wraps, top with lettuce, spinach, tomatoes, cucumbers, avocado, shredded carrots, or hummus. There are so many ways to make a delicious salad with all sorts of plant-based foods. Depending on the flavors you are going for, mix and match different vegetables, fruit, grains, nuts, and seeds.  For example, top a bed of greens with cooked quinoa, black beans, bell peppers, avocado, cherry tomatoes, and purple onions with cilantro lime vinaigrette for a southwest style salad. 

Add to stir fry

Stir fry is a simple meal to whip up and easy to change from week to week. Alternate chicken, lean beef, or shrimp as the protein choices. For veggies, mix it up with broccoli, bell peppers, carrots, green onions, mushrooms, sugar snap peas, or zucchini. Use what you have on hand if you’re trying to use up fresh produce in the crisper. Serve stir fry over brown rice, quinoa, cauliflower rice, or rice noodles. Stir fry dishes are packed with flavor and a colorful dish for the table.

Pile on homemade burgers

Lettuce, tomatoes, onions, and pickles are the go to toppings for burgers, but add avocado, sautéed mushrooms, and jalapenos to the list of choices. Burgers on the grill are delicious and an easy cleanup meal! 90% or higher lean ground beef is recommended for less saturated fat. Pair with your favorite vegetable toppings and a whole grain bun.

Prep simple side salads

A side of leafy greens goes with just about any meal. There are so many different types of salad greens out there – baby kale, arugula, baby spinach, red butter lettuce, spring mix, romaine, frisee, radicchio, and endive. Greens are full of nutrition and such a simple way to add vitamins, minerals, and fiber to your day. Drizzle with a little olive oil and vinegar or a vinaigrette based dressing. Depending on what I have at home, I’ll top side salads with shaved parmesan, olives, cucumbers, tomatoes, purple onions, or pumpkin seeds. Another go to of mine is a simple cucumber, tomato, and purple onion salad. It’s refreshing and really easy to prepare. Slice the veggies and toss with olive oil, balsamic or red wine vinegar, salt, and pepper.

Pair with snacks

Plan your snacks with plant-based foods. Fruits, vegetables, and grains are full of fiber, vitamins, and minerals. Nuts and seeds are rich in heart-healthy fats and fiber, which keep you feeling full longer. Balanced snacks are the key – pair a quality carbohydrate with lean protein and/or healthy fat.

Snack Ideas

Fresh Veggies + Hummus + Whole-Grain Pita

Fresh Fruit + String Cheese

Whole-Grain Crackers + Avocado

Almonds + Berries + Greek Yogurt

Apple Slices + Peanut Butter

Fresh Veggies + Greek Yogurt Dip

Caprese + Whole-Grain Crackers