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Plant-forward is a style of cooking and eating that emphasizes and celebrates, but is not limited to, foods from plant sources – fruits and vegetables, whole grains, legumes, nuts and seeds, plant oils, and herbs and spices – and reflects evidence-based principles of health and sustainability.
The goal of the program is to eat 3 plant-based meals per week (breakfast, lunch or dinner) for 4 weeks.
Here are some tips from Harvard Health to help you get started on a plant-based diet:
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
Plant-Based Eating Tips
- Plant-Based Protein List
- Plant-Based Protein Infographic
- Plant-Based Eating Tip Sheet
- 20 Ways to Enjoy More Fruits and Vegetables
Plant-Based Recipes
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