If you’re wondering how to switch to a plant-based diet or just how to incorporate more plant-based foods, you’re in the right place. Switching to plant-based eating after having meat as a main component of your meals can feel daunting. By the time you reach the bottom of the page, you’ll get all the tips for going plant-based you’ll need.
How to start a plant-based diet for beginners
When you’re gearing up for the Plant-Based Whole30, you may be interested in adding more plant-based foods before jumping right in. This gradual approach will help you transition to plant-based eating more seamlessly.
We’ve all seen those cool, couch-to-5k training plans, so consider this your plant-based training plan, complete with a super-helpful calendar, which you can find a little further down the page.
Preparing to eat more plant-based foods
Successfully transitioning from meat to plant-based eating requires careful planning and preparation. Key factors include stocking your kitchen with the right supplies, setting realistic goals, seeking support, and educating yourself about plant-based nutrition. By combining these elements, you can create a practical, sustainable plan that makes the shift enjoyable and manageable.
Stock up
Before you begin, stock your kitchen with plenty of plant-based staples, like canned beans, lentils, nuts, seeds, and spices. Having these essentials readily available makes it easier to prepare plant-based meals and snacks without feeling overwhelmed.
Want a full shopping list? Check out our Plant-Based Whole30 grocery guide.
Set small, achievable goals
Take it slow. You might not get plant-based eating perfect from the start, and that’s okay. Set small, clear goals, like replacing one meat-based meal per day. Aiming for gradual changes creates sustainable long-term change and will help you build confidence and comfort in your new style of eating.
Plus, taking it slow helps you see what works and what doesn’t in real time because you know what you’ve changed rather than changing everything all at once. Reflecting on how you feel helps you understand what foods make you feel the best and learn more about yourself. (This is also a great habit to use during your Plant-Based Whole30.)
Never stop learning
When focusing on your health, there are many things to learn or unlearn. One unique aspect of plant-based eating is an emphasis on certain vitamins and minerals, like omega-3s, B12, iron, and calcium, as well as learning new plant-based protein sources.
A diet with a wide variety of plant-based foods—and supplementation, if needed—can help create a balanced and healthy plan. For more specific questions and information, consider consulting with a registered dietitian.
Your 4-week plan for how to start a plant-based diet
This calendar outlines a four-week plan to help you transition to plant-based eating and will help you get ready for your next Plant-Based Whole30. It’s designed to ease you into eating more plants without feeling overwhelmed. Each week builds on the previous one and has actions or examples for what to do or practice each day.
| Week | Day | Action | Example meal or activity |
|---|---|---|---|
| Week one –awareness and reduction Goal: reduce intake of meat and try more plant-based foods. | 1 | Assess your current diet. | Identify meals with meat and create a plan to replace them. |
| 2 | Start meatless Monday and go one day per week without meat. | Find ideas by browsing the Plant-Based Whole30 recipes. | |
| 3 | Decrease the portion size of meats and increase vegetables. | Double the amount of vegetables at dinner time. | |
| 4 | Try a new plant-based protein. | Cook with beans, lentils, tofu, or tempeh. | |
| 5 | Make all your breakfasts plant-based. | Try out a Tofu Veggie Scramble or Chickpea, Tomato, and Veggie Skillet | |
| 6 | Add in a plant-based snack. | Hummus and veggie sticks, or apple and nut butter are great combinations, or our Cashew Mango Snack Mix. | |
| 7 | Reflect and prep for next week. | Journal about what went well, what you would do differently, and how you plan to crush next week. | |
| Week two– reduce and replace Goal: Make at least 50% of meals plant-based | 8 | Commit to making plant-based breakfast all week long. | Make our Strawberries and Cream Chia Pudding, or give the tofu scramble from last week another go. |
| 9 | Start meatless lunches. | Salads and bowls are great options, or you can opt for Daily Harvest’s ready-for-you Plant-Based Whole30 meals for lunches. | |
| 10 | Swap out dairy for non-dairy options. | Malk is a great go-to non-dairy option, or you can make your own. | |
| 11 | Use meat as a “condiment,” not as the main event. | Reduce the meat portion by 50%. When making ground turkey tacos, use half ground turkey and half cooked green lentils instead of all meat. | |
| 12 | Make a plant-based soup recipe. | Vegetable soup, mushroom chowder, leek and potato soup, and lentil soup are great options. | |
| 13 | Plant-based meals are filling! Cook a hearty plant-based meal. | Make our Plantain and Bean Curry or Veggie Pie with Mashed Potatoes. | |
| 14 | Plan 2 to 3 recipes that are 100% plant-based for next week. | Add to your recipe list and save them where you can easily find them to cook next week. | |
| Week three– mostly plant-based Goal: To only have meat 2-3 times. | 15 | Batch cook one plant-based meal to eat for the week. | Prepare a big batch of lentil stew or meatless crumbles to use in meals for the week. |
| 16 | Have an entire day meat-free. | Here’s an example of what a day of plant-based eating might look like. | |
| 17 | Experiment with a new plant-based protein. | Tofu is one of the highest-quality plant-based proteins. Take some time to learn about the different types today. | |
| 18 | Focus on adding flavor. Season plant-based proteins like you’d season meat. You likely wouldn’t like unseasoned chicken, so use the same mindset and method for plant proteins. | Tonight, practice marinating tofu by making tofu veggie skewers, which is “dinner on a stick.” | |
| 19 | Create a veggie-packed dinner. In plant-based eating, veggies steal the show! | Try using a vegetable as the main ingredient, like a stuffed eggplant recipe. | |
| 20 | Increase your confidence in cooking plant-based food by using new ingredients. | Create a dish using an ingredient you’ve never used before, like jackfruit. | |
| 21 | Reflect on your progress in eating more plants. How is it going? | Journal about your challenges and plan out your meals for next week. | |
| Week four – 100% plant-based Goal: transition to 100% plant-based eating. | 22 | Get comfortable grocery shopping for plant-based ingredients. | Spend more time in the produce aisle and pick a new fruit or vegetable to try. |
| 23 | Evaluate your routine and how it aligns with your health goals. | Check the ingredient lists on products in your fridge and pantry. Evaluate what you have, and consider how it may affect your overall goals. | |
| 24 | Check for nutrients that are important in a plant-based diet. | Look at your past three weeks and make sure your diet includes sources of iron (red lentils, pumpkin seeds, spinach) and calcium (tofu, chia seeds, figs). If not, add them in and adjust your plan. | |
| 25 | Make a plant-based version of a meal you loved before starting this journey. | Did you enjoy meatloaf? Try lentil loaf instead. | |
| 26 | Make a one-pot meal for a quick and easy plant-based dish. | One-pot meals are quick and easy for busy weeknights or days when you don’t feel like spending a lot of time in the kitchen. | |
| 27 | Go for more greens. Leafy greens are packed with nutrients. | Plan a meal incorporating leafy greens like kale, spinach, or Swiss chard. The Plant-Based Sesame Edamame Salad is a good example. | |
| 28 | Celebrate and evaluate your new plant-based eating pattern. | Get ready for the Plant-Based Whole30! |
Ease into plant-based eating
Use this guide and refer to it as often as you need. This is a tool for use whenever you need it, not a necessary step for starting the Plant-Based Whole30. Although, the idea of a soft launch for your program is one Melissa Urban endorses. If you like the idea of switching your eating pattern to more plant-based, ease in with the plan above instead of jumping into the deep end.
Looking for more advice about plant-based eating? Subscribe to Plant-Based Whole30 emails and get the latest program news, tips, and recipes delivered to you weekly.
