Going Green for Health, Ethics, and the Planet

Plant-based diets are booming, and for good reason: Studies show vegans and vegetarians have lower risks of heart disease, diabetes, and certain cancers. But transitioning to a meat-free lifestyle can feel daunting. Here’s how to thrive—without missing out on flavor or nutrition.

Key Benefits of Plant-Based Diets

• Heart health: Diets rich in legumes, nuts, and whole grains reduce LDL cholesterol.
• Weight management: Plant-based eaters often have lower BMI scores.
• Sustainability: Producing plant foods generates fewer greenhouse gases than raising livestock.

Solving the Protein Puzzle

“Where do you get your protein?” is the #1 question plant-based eaters hear. Luckily, plenty of options exist:

• Legumes: Lentils, chickpeas, and black beans (15–18g protein per cup).
• Tofu and tempeh: Versatile soy-based proteins (10–20g per serving).
• Quinoa and seitan: Complete proteins that rival meat.

Avoiding Nutrient Gaps

• Vitamin B12: Found only in animal products, so opt for fortified foods or supplements.
• Iron: Pair spinach or lentils with vitamin C-rich foods (like bell peppers) to boost absorption.
• Calcium: Choose fortified plant milks, tofu, or kale.

Sample Day of Plant-Based Eating

• Breakfast: Oatmeal with almond butter, chia seeds, and berries.
• Lunch: Quinoa salad with roasted veggies and tahini dressing.
• Dinner: Lentil curry with brown rice and steamed broccoli.
• Snack: Hummus with carrot sticks or a handful of nuts.

Final Thoughts

Whether you’re ditching meat for health, animals, or the planet, a plant-based diet can be delicious and nutritious. Start with one meatless meal a day and experiment with new recipes. Your body—and the Earth—will reap the rewards.