How do I transition to a plant-based or vegan diet (and still enjoy my meals without complicated recipes)?

Some people transition “cold-turkey,” changing their lifestyles overnight, while others do it gradually. Some like the structure of 3 meals a day plus snacks, while others prefer to graze on small meals throughout the day.

Feel free to use any of the following ideas and add them to your routine:

• A breakfast smoothie is a great way to start the day. If you enjoy a good smoothie, try this simple recipe:

Morning Smoothie
These amounts are for a 2-liter blender:

Frozen fruit of your choice (to fill the bottom of blender about 1 inch) such as pineapple, strawberry, blueberry, mango, peach or whatever you love
Big handful of spinach (to fill half the blender)
10-20 grapes
1/3 cucumber
1-3 carrots
2-3 bananas
2-3 tablespoons chia seeds
1 tablespoon ground flaxseed

Water to fill the blender to about 1/3. Not too watery and not too thick.
Adjust ingredient amounts until desired taste is accomplished. More bananas, pineapple or grapes will make it sweeter.

• For a heartier and filling easy meal, try chopping up 4 to 6 potatoes, 1 red bell pepper, 1/2 onion and mix them all up with about 2 tablespoons pesto. Optional spices: ground rosemary, oregano, thyme, and/or basil. Spread the chopped ingredients over a parchment-paper-lined cookie sheet and place in the oven for 30-45 minutes at 400 degrees Fahrenheit.
• If you’re craving tacos, try combining Spanish rice, black beans (not refried, chopped onions, celery, cilantro and a drizzle of lime juice and guacamole. If you have no tortillas or taco shells, enjoy straight out of a bowl.
• Try replacing some of your processed or packaged snacks with a fresh fruit you love, like apples, peaches, grapes, bananas, etc.
• Add a vegetable to your plate twice a week.
• Venture out into the produce department. Buy a vegetable you’ve never tried before and look up a fun recipe, modify it and make it your own.
• Look up grains or legumes and try a different one once a week or once a month.
• Try plant-based milks such as rice, almond, or soy milk instead of cow’s milk. Almond milk is great for some baking recipes for its thickness while rice milk goes well with cereals or granola.
• Try soy or coconut yogurt instead of dairy yogurt.
• Instead of scrambled eggs, try tofu scramble with your favorite vegetables like grilled onions or bell peppers and salsa.
• Experiment with different spices. You’ll discover amazing culinary transformations just by adding a sprinkle of flavor such as thyme, oregano, basil, lemon pepper, cayenne pepper, ginger, coriander, paprika or many others.

What seems to help people the most when transitioning to a plant-based lifestyle is learning about the countless benefits to the body. As people discover that a lot of their problems (like diabetes, heart disease, obesity, depression, skin issues, etc.) can be reversed when eating a delicious plant-based diet, their motivation increases. As you start to feel better, you are naturally drawn to these delicious and healthy foods.