10 ways to move towards a plant-based diet. 

1. Eat more of something else

This is the crowding-out effect. The easiest way to eat less meat is to eat more of something else. Make your vegetables the centerpiece and build around them. If you choose to still have meat in your diet, use it as a condiment.

2. Add legumes

Pile on the legumes like beans and lentils! They feel meaty to eat and you get a ton of fiber and protein. And did we mention that they are a much cheaper alternative to meat?!

3. Use plant-based versions

If you are finding it difficult to give up meat (or meet resistance from other family members) consider some of the many plant-based versions of classic “fast foods” like chicken tenders, meatballs, hamburgers, hotdogs, and fish fingers. Even cold cuts are available and once you add the tomato, avocado, mustard and whatever else you like in your sandwich, your plant-based sandwich tastes no different than what you are used to.

4. Be Curious

Get curious and see your journey as an adventure into new cuisines, tastes, and textures. Relish in the beautiful colors of our plant kingdom! There is a wealth of websites that specialize in mouthwatering plant-based recipes. A few of our favs are www.pickuplimes.com www.lazycatkitchen.com and www.forksoverknives.com

5. Educate and entertain yourself

Educate yourself through the vast selection of documentaries available (a few of our go-to docs include “Game Changers”, “What the Health” and “Eating our way to Extinction”.

6. Research

Dig into the vast research on the benefits for your health in moving towards a more plant-based diet. We recommend diving into the following resources: www.nutritionfacts.org, www.pcrm.org , www.nutritionstudies.org

7. Dine out differently

Try new restaurants that specialize in the plant kingdom. If you have a say in where you go out to eat, do a little research (websites such as www.happycow.net can be helpful). Most restaurants have delicious plant-based options. If you do end up going to a place with limited options, it can be a useful trick to ask for your favorite vegetable side dish as a main or order a few different smaller dishes that are plant-based to make up a whole meal.

8. Eat mindfully

9. Join a global movement

Know that you are NOT alone in your journey. In fact, you are in very good company as more people every day recognize the power of plants. Institutions as wide-ranging as Harvard University, IKEA and the City of Toronto are all on board with loading up on plants as opposed to meats.

10. Start slow if needed and be kind to yourself

If this still feels too daunting, consider starting your journey as a “weekday vegetarian”, which is what Graham Hill invited the audience to do in his Ted Talk. You can alternatively commit to “Meatless Mondays”  as a springboard to introduce more green foods in your weekly meal plan. Lead with kindness to yourself and others – our best choices in life come out of a place of love and compassion and not blame and judgment. And if you do eat beef every once in a while, just as in any diet, keep your commitment consistent and quickly return to your intention and strategy to reduce your methane emissions.