Submit your story
Fill out the form
Nourish Your Body
Protein, calcium, iron? No worries, we’ve got you covered. Here are the nuts and bolts of nourishing yourself with healthy plant-based foods.
Nuts and Seeds
2+ servings per day
Vegetables
4+ servings per day
Grains and Starchy Vegetables
5+ servings per day
Fruit
2+ servings per day
Get Extra Help
Nutrition 2.0
Take your health game to the next level.
Vitamins B12 and D
Cutting all animal products from your diet? If so, grab a bottle of B12 vitamins from your local grocer or drugstore. If you don’t get much sun, you may also want D3. Both are cheap and will give you more than enough of the good stuff.
Seek Variety
Don’t be boring! Fill your plate with foods from every color of the rainbow. Switch up your meals. And be sure to eat from all the plant-based food groups: fruit, vegetables, grains, beans, and nuts.
Collect Calories
If you feel hungry or sluggish, you’re probably not getting enough calories. Try adding calorie- and protein-rich foods, like nuts, seeds, beans, lentils, and vegetarian meats, to your plate.
Go Green
Leafy greens, like kale, spinach, and collards, are bursting with essential nutrients. Sauté them with garlic; throw them into burritos, salads, or sandwiches; or blend them into a smoothie for an energy boost.
Protein and Iron Powerhouses
Want high-quality protein and iron from plants? These foods are packed with protein and iron. Chow down—your body and taste buds will thank you!
Beans
Whether black or pinto, kidney or chickpea, beans are cheap, easy to cook, and chock-full of protein. Pop open a can and stuff them into a burrito, mix them with seasoned rice, or drop them into a pot of soup—beans can do it all.
Nuts and Peanut Butter
Peanut butter is always a great go-to snack, and nuts can do even more. Adding walnuts, almonds, cashews, or other nuts to your cereal, salads, and stir-fries is an easy way to add a protein-packed crunch. Or just eat them right out of the jar.
Plant-Based Meats
From burgers to sausages and nuggets, plant-based meats are loaded with juicy protein. They’re perfect for quick and easy sandwiches, barbecues, and entrées that will impress even your most carnivorous friends.
Lentils
Delicious as a soup or with onions and carrots over a bed of rice, lentils are a worldwide favorite. And each serving packs a heap of iron and protein.
Oatmeal
A perfect start to a cold winter morning, oatmeal is brimming with iron and fiber to power your day. Glam it up with nuts, dried or fresh fruit, maple syrup, cinnamon, brown sugar, and almond milk.
Soy Milk
Great in your morning cereal or smoothie, soy milk boasts as much protein as cow’s milk without the cholesterol. Try different flavors, like original, vanilla, or chocolate, to find your favorite.
Feed Your Cravings
Worried you’ll miss meat? Here are three easy tips to keep you satisfied and smiling.
Get Enough to Eat
Plant-based foods have fewer calories and less fat, so if you’re hungry, you probably need to eat more. The USDA recommends 2,000 to 2,500 calories a day; if you’re falling short, bulk up your menu with nuts, beans, grains, and vegetarian meats.
Seek Savory
Craving the taste of meat? You’re probably just hungry for something fatty, salty, seasoned, and rich in protein. Satisfy the urge with savory dishes that check those same boxes: sautéed mushrooms, hearty three-bean chili, plant-based meats, and more.
Progress, Not Perfection
Remember that perfection isn’t the goal here—none of us are perfect. It’s far better to eat more plant-based dishes, or to eat mostly plant-based dishes, than to do nothing at all. Each meal is a new opportunity to align your plate with your principles.
Athletes
Because of the high oxygen and recovery demands of athletes, clean plant-based foods may provide a competitive edge by upping antioxidant and phytochemical intake. Be sure to eat enough calories and scarf down high-protein options, like plant-based meats, beans, lentils, and nuts.
Children
One of the greatest gifts parents can give their children is a habit of healthy eating through varied plant-based meals. Encourage kids to eat a wide selection of fruit, vegetables, grains, nuts, seeds, and beans. If your child isn’t eating any animal products, be sure to also provide B12 and D vitamins.
Pregnancy
While expecting, be sure to eat plenty of protein- and iron-rich foods, like beans, lentils, nuts, and vegetarian meats; omega-3 fats (for brain development) from flax seeds, walnuts, and leafy greens; and vitamin C-filled foods, like fruit, broccoli, and kale.
Meat-Free on a Budget
Buy and Cook in Bulk
Staples like pasta, rice, beans, and lentils are the keys to thrifty meat-free meals. Buy the largest-size bags you can find, and choose dried beans over canned. For added convenience, cook your meals in bulk once or twice a week.
Choose Generic
Store-brand foods are usually cheaper than name-brand items and are just as tasty. If you’re on a budget, don’t pay for the label. Go generic and you’ll head home with more green in your wallet.
Five a Day the Frugal Way
When buying fresh produce, stick to what’s in season and you’ll pay less. For even more serious savings, head to the freezer section to stock up on fruit and vegetables. Frozen produce packs just as much nutritional punch as the fresh stuff.
Get Your FREE How to Eat VegGuide