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.
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!
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.
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.
