4 Helpful Tips for the Plant-Based Push You’ve Been Craving

The plant-based movement is still going strong following its rapid growth in the last decade. You might have heard of a “plant-based diet” or seen vegan and vegetarian options pop up on menus in recent years… but make no mistake! The plant-based diet is more than a trend (1). And, it doesn’t have to be restrictive or limiting. In fact, being more plant-forward is all about what healthy, natural foods you can add!

Adding more color in the form of fruits and veggies makes a big difference on your health. Everything from your liver and heart to your brain and gut rely on a wide variety of plants to give you the nutrients your entire body needs (2).

But for those of us who don’t have much experience in this space, it can be tricky to find tasty and unique ways to add more than the run-of-the-mill veggies to our plates. Looking up recipes that are plant-heavy but still resonant with our normal eating habits can be tough. And searching for “vegan” or “vegetarian” recipes can narrow down the search a bit too much. So, where do we start?

Luckily, we’ve put together some tips on how to seamlessly add more plants to your diet so that you don’t have to sacrifice the foods you love to make an impact!

The Barely-There Method

A great way to add in the extra vitamins and nutrients from plant-based foods is to sneak in those powerhouses to your traditional favorites. This method is perfect for those of us who might not be sold on certain fruits and veggies but still want to make a difference in our diets.

For example, you could add a few teaspoons of hemp, chia, or even flax seeds to your morning smoothie or protein shake. These kinds of seeds are packed with omega-3s and are a great source of fiber, so they make a huge impact on reducing cholesterol and blood pressure (3). Veggies like spinach, kale, and carrots also make great additions to smoothies! 

You might also add legumes like lentils, beans, and chickpeas to sauces, ground meats, and soups (2). Lentils make a great addition to things like taco meat with their high nutritional value and similar texture. Cannellini beans or even silken tofu work great in sauces, adding a creamy texture while boosting protein content. Soups and chilis are another great medium for legumes since many recipes include them already! With their high fiber and high protein values, legumes are a superstar plant food that lend themselves to a healthier heart and even weight loss (4).

These are just a few examples of ways to subtly add more plant variety to your diet, but we hope you keep an open mind to other foods you might be able to squeeze in. The best part about this method is that you get to hang on to your favorite recipes while boosting the nutritional value with inclusions you’ll barely notice!

High-Value Food Swaps

Another way you can include more nutrient-dense plant-based options without sacrificing your everyday routine is through comparable substitutions. This method works well because there are tons of swaps that seem a bit more natural and are therefore easier to pinpoint.

This might look like swapping your dairy-filled mashed potatoes for roasted sweet potatoes, trying a tofu scramble instead of eggs, or even something as simple as using plant-based milk in lieu of your regular creamer. 

Thankfully, this method is a bit more intuitive, so it doesn’t have to come with tons of research or recipes with ingredients you’ve never heard of. It can be as simple or as drastic a switch as you’re comfortable with! Whether it’s a black bean burger instead of a beef patty, or cooking with coconut oil instead of butter, any change helps! Substitutions like these maximize the benefits of the plant-based diet while still working with your personal needs to keep the changes more long-term (5).

Opting for Overt Additions

If you’re looking to experiment by adding in plant-based goodies wherever you can, then this method is for you! If you’re not afraid to try new things, then the best thing you can do is go for it! Wherever you think your meals could use a boost — they probably can! 

This can mean anything from adding antioxidant-rich berries and fruits to your morning oats or lunch salads to getting your plant-based burger with all the colorful fixings! Load up your pasta with squash, broccoli, and peppers or just roast a big batch to eat with your meals throughout the week (2)! Experiment with oats in your favorite baked goods or add tried and true ingredients like tofu into your weeknight stir fry. 

By taking that leap and trying all kinds of new things, you may even find that they make mealtime more exciting. With this method, there are tons of ways to branch out and maximize the health benefits. The possibilities are endless when you just go for it!

Simple Works, Too

In this day and age, there are so many amazing resources at our fingertips. Searching for different recipes is easier than ever and a helpful way to get new ideas so you can flex that creative cooking muscle!

Plus, you can still always look at what you know! Most of us usually have at least one fruit or veggie that we love, even if you wouldn’t consider yourself a plant lover. Adding that food in every place you can is a great way to keep up the plant intake while sticking to your preferences. 

But don’t be afraid to be brave! It never hurts to take a leap of faith and try foods you never have before. That way, you can easily figure out what you do or don’t like. This is key to creating a frame of reference for what plants would work well in your favorite dishes and what could be seamlessly integrated to your diet today! 

There are also tons of healthy resources that make getting your nutrients more convenient than ever! Products like The Plug Drink are specifically formulated with 13 plant-based powerhouses so that you don’t have to sweat it when it comes to elevating your health!

Things to Keep in Mind

While it can be overwhelming if you don’t know where to start, the best thing to do is just pick a place and go from there. Remember: This is about your health, your routine, and your preferences. There are no rules here!

You can start with as small or big a change as you like, but the key is to stay curious. As much as food is fuel, it’s also fun! By keeping things light-hearted in the kitchen, you can build a better relationship with the foods that taste great and the fruits, veggies, and grains that keep your health in check, too! 

Bibliography

1. Witherington A. Emerging Trends in the Plant-Based Industry [Internet]. Mintel. Updated 2026 Feb 20. Available from: https://www.mintel.com/food-and-drink-market-news/emerging-plant-based-trends 

2. Collins K. AICR’s Top 20 Tips for Creating a Plant-Based Diet [Internet]. American Institute for Cancer Research. 2025 Oct 22. Available from: https://www.aicr.org/resources/blog/aicrs-top-20-tips-for-creating-a-plant-based-diet

3. Robertson R. 6 Super Healthy Seeds You Should Eat [Internet]. Healthline. Updated 2025 Aug 5. Available from: https://www.healthline.com/nutrition/6-healthiest-seeds 

4. Tello M, Polak R. Love those legumes! [Internet]. Harvard Health Publishing | Harvard Medical School. 2018 Oct 25. Available from: https://www.health.harvard.edu/blog/love-those-legumes-2018102515169 

5. 12 ways to shift to a more plant-based diet [Internet]. Teladoc Health Library. Available from: https://www.teladochealth.com/library/article/12-ways-to-shift-to-a-more-plant-based-diet