Updated 7/20/25

There has been increasing interest and research about the health benefits of a plant-based diet. These benefits continue to be apparent for women going through perimenopause and menopause.

No matter what your health goals are, anyone can benefit from including more plants in their diet. This blog post gives you some creative and simple tips on how to include more plants in your diet. Have fun with it and get started today!

Benefits Of Eating Plants

A plant-based diet is rich in vegetables, fruits, whole grains, legumes (beans, peas, lentils), nuts and seeds. These foods are naturally packed with nutrients, antioxidants, phytochemicals, and fiber which all play an important role in your health.

By focusing on fueling your body with more nutrient-dense whole foods, you naturally decrease the consumption of ultra-processed and refined foods, saturated fats, and other harmful additives in your diet.

A plant-based diet has been shown to improve inflammation, cholesterol levels, blood sugar, insulin sensitivity, blood pressure, and weight management ¹, ².

In addition, a plant-based diet has the potential to reduce your risk for cardiovascular disease, diabetes, kidney disease, alzheimer’s, autoimmune diseases (rheumatoid arthritis, multiple sclerosis), certain cancers, and may even increase your life span ^{2, 3}, ⁴, ⁵!

Sounds pretty good, right? But, that’s not all. Eating more plants can also improve your gut health, which is key to a healthy immune system and has a great impact on your overall health.

The WAVS study showed that those with moderate to severe hot flashes who followed a low-fat plant-based diet, including 1/2 cup of cooked soybeans daily for 12 weeks, experienced 84% fewer hot flashes.⁶ That’s huge!

These are just a few reasons why eating more plants can help power your health. Ready to make an upgrade to your current eating habits? The following are 15 ways you can get started.

15 Ways To Eat More Plants

1. Veg Out Your Pizza

Who doesn’t love pizza? While your pizza doesn’t have to look like a rainbow, swapping out the cheese and processed meats for a yummy sauce with a bunch of veggies makes this meal a much healthier option.

Try adding mushrooms, onions, sun-dried tomatoes, pineapple, bell pepper, with a homemade pesto or tomato sauce on whole wheat or cauliflower crust. Your waistline and arteries will thank you.

2. Sneak Plants Into Your Smoothies

You are probably used to having fruit in your smoothies, but this is a great opportunity to get some more veggies in your diet! Cauliflower rice, avocado, and leafy greens like spinach and kale are great additions.

Trust me, you don’t taste the greens, and they add a lot of heart-healthy nutritional value to your smoothie. A much better option than a lot of the sugary fruit, fruit juice, and frozen yogurt smoothies you’ll often find at places like Jamba Juice.

Try this Peanut Butter Green Smoothie recipe. You can always add your favorite protein powder to boost the protein content.

3. Plant Power Your Oatmeal

I’m not talking about the instant oatmeal packets full of added sugar, sodium, and artificial flavors. But, it doesn’t have to be steel cut oats either. Just regular Quaker oats will do.

Add berries, sliced banana or cut-up apples, along with cinnamon, your favorite nuts or seeds (walnuts, pecans, ground flaxseeds, hemp seeds, or chia seeds), and plant-based milk. You can also drizzle a little nut butter on top and add a touch of real maple syrup.

Now you’ve turned an already healthy high fiber meal into a plant packed super breakfast.

Not into traditional oatmeal and prefer a more savory breakfast? I have the perfect oatmeal recipe for you! Try this Savory Golden Oatmeal recipe.

4. Use Plant-Based Swaps For Meat, Dairy, and Eggs

Plant-Based Milk

There are so many plant-based alternatives out there now. Be bold and try something new.

Try replacing cow’s milk with your favorite plant-based milk: unsweetened soy, almond, macadamia, hemp, and coconut to name a few.

My favorite is soy because it is the highest in protein and, well, I just love soy. Just make sure it’s organic (which most of them are). They all taste a little different, so find one that works for you.

Plant-Based Cheese

There are vegan cheeses out there, but they are more processed and typically the main ingredient is oil. So, not the healthiest of swaps.

Some of them use cashew nuts/milk as the main ingredient, such as the Nuts For Cheese brand. My favorite is the chipotle cheddar which is more of a spreadable occasional treat as it is still high in fat.

My favorite local brand uses macadamia nuts as the base for their cheese. Check out The Vegan Cheese Shoppe. Their products are great and can be shipped all over the United States!

There are also many easy recipes for using cashews and nutritional yeast as a base to make your own nut based cheese, adding that creamy texture and cheesy flavor.

Egg Swaps

There are many swaps that you can use to replace eggs in recipes. One of my go-to swaps is using flaxseeds. All you do is mix 1 Tbsp of ground flaxseed with 3 Tbsp water, whisk and allow to thicken for 5 minutes. You can also use chia seeds (same combo, but let sit for 10 minutes).

Another good egg replacer is using pureed fruit like unsweetened applesauce or mashed banana (1/4 cup=1 egg).

If you happen to have a can of chickpeas (garbanzo beans) laying around, you can use 3 Tbsp of the chickpea liquid and whisk until frothy. The fancy name for this is called “aquafaba.”

Meat alternatives

There are also many choices out there for meat alternatives these days. Ideally, it is recommended to swap out meat for a less processed plant protein source like tofu, tempeh, soy milk, edamame, lentils, and beans.

In addition, you can increase protein with a small amount of nuts and seeds, nut butters, tahini, nutritional yeast, quinoa, whole grains, vegetables, and spirulina.

One of my personal favorite sandwich options is this Smashed Chickpea Salad Sandwich. So good! You can also find black bean, nut, or veggie burgers, or try adding seitan (a complete protein made from wheat gluten) to your kabobs or stir-fry.

Alternatives like Beyond Burger or Impossible Burger can be good transitional options because they taste more similar to meat. They are higher in fat and more processed than other veggie options, but okay to use on occasion.

My husband and I love making our own black bean burgers. This Black Bean Burger recipe is our favorite!

5. Add Herbs & Spices For Flavor

Utilizing onions and garlic as well as herbs and spices can be a great way to not only add a ton of flavor (without the salt), but also pump up the volume on your plant intake.

Because herbs and spices come from plants, they are also full of antioxidants and phytochemicals, making them a healthy addition to any meal.

Basil and oregano are great in Italian dishes, and for a Mexican flare add cumin, chili powder, paprika, and maybe a dash of cayenne.

I love adding ginger to Asian or Indian type dishes along with garlic, red pepper flakes, curry powder, and turmeric. Cinnamon, nutmeg, allspice, and pumpkin spice are great additions to oatmeal, overnight oats, smoothies or in baking.

6. Make Your Snacks Count

Find an opportunity to add more veggies and fruit to your snacks. Make it easier by prepping ahead of time so they’re ready to go.

A few examples are cutting up bell pepper (capsicum), radishes, or jicama to pair with hummus. You can also add a fruit like strawberries, pineapple, mango or dried apricots with a handful of walnuts, almonds, dry roasted soy nuts, or a plant based yogurt.

Add some nut butter to an apple or celery sticks. Heat already shelled edamame and squeeze some lemon with a sprinkle of coconut aminos for flavor. Be creative!

7. Use Fruit As The Base Of Your Desserts

I can’t think of a more fun way to add more fruit to your diet. Desserts are usually high in calories, fat, and sugar and contain few nutrients.

But, when you use fruit as your base you are adding fiber and increasing the nutritional value. All the pleasure without the guilt!

We have dragonfruit where I live, and I’ll cut them in half and stick them in the freezer. You take it out and scoop out the inside like sorbet.

Try adding frozen bananas (cut in 1″ slices) to a blender with some vanilla extract and cacao powder for a chocolate banana frozen treat.

Use fruit like apples, berries, or peaches for your baked desserts or make zucchini muffins or bread.

8. Explore Your Local Farmer’s Market

Shopping at your local farmer’s market can be a great way to check out fresh, seasonal, and local fruits and vegetables. This isn’t always the case, but you often find cheaper prices than in the supermarket which is a bonus.

It’s also a good opportunity to try out a new fruit or vegetable. Mix it up for diversity. This is how I tried dragon fruit for the first time. Fun!

9. Make Vegetable Noodles

Veggie pasta anyone? Using vegetables in place of regular pasta noodles is another fun way to get more veggies in. Zucchini is a popular choice for making noodles, but you can also use sweet potatoes, beets, carrots, cucumber, or other summer/winter squashes.

I recommend getting a spiralizer which makes the process easier. You can boil or sauté them and then add your favorite sauce. Many vegetables require very little cooking time, however sweet potatoes would take a little longer.

10. Add A Handful Of Microgreens

These small unpretentious sprout looking things are actually loaded with beneficial phytochemicals and nutrients. Who knew adding a few sprouts to your meal would pack in so many benefits?

Broccoli sprouts or microgreens (the first stages of the broccoli plant) contain a concentrated amount of a beneficial phytochemical called sulforaphane.

Sulforaphane has been shown to fight cancer cells, improve brain health, diabetes, and other inflammatory conditions⁷.

Let’s load up on the microgreens! They can be an easy addition to any sandwich, wrap, salad or even on top of your soups to give you a healthy boost.

11. Use A Plant Spread

Try using pesto to add in some yummy basil, garlic, pine nuts or walnuts. There are pesto recipes made with olive oil or without using any oil. It’s a great addition to bread, pizza, and pasta. I just love pesto!

You can also try making “mayo” using silken tofu instead of eggs and oil. Not only is it super easy to make, but it’s a great way to add creaminess as well as some plant protein without the added fat.

12. Dress Up Your Dish With Tahini or Cashew Sauce

When I started eating vegan, I realized how amazing the combo of cashews and nutritional yeast were in making a delicious creamy cheese substitute.

I enjoy this recipe Grilled Portobello Mushrooms with Garlic Sauce which uses these two ingredients. Craving comfort food? Also try this vegan Mac and Cheese recipe.

Tahini (sesame seed paste) is also a great addition to your bowls, vegetables, or salad dressings.

13. Beans, Lentils, And More Beans

Seriously, beans and lentils are a plant powered protein source that I would recommend including in your diet on a daily basis.

Not only are they naturally low in fat and calories, but they are loaded with fiber, B vitamins, potassium, magnesium, iron, zinc, and phytochemicals. And they are cheap and easy to prepare!

Instead of ground beef, use black or pinto beans in your tacos. Add chickpeas (garbanzo beans) or black beans to your salad, pasta, or in buddha bowls. Include hummus in your snacks. Beans are great in chili and in veggie burgers.

Lentils make a good base for soups, stews, and salads. My favorite is making a red lentil curry. So good and satisfying.

If you’re not used to eating beans or lentils, start slow with small amounts and then work your tolerance up. Your gut bacteria are getting used to all of this amazing fiber. Take some Beano and enjoy!

14. Add More Plants To Your Favorite Dishes

It’s easy to start off with just adding more plants to your favorite dishes. Find ways to “plant up” (instead of beef up) your meals whether it’s tacos, sandwiches, pasta, pizza, stir-fries, etc.

Swap out the meat in your dish for a plant based protein (tofu, tempeh, beans, lentils, seitan). Experiment and have fun with it!

15. Meatless Mondays

There’s always Meatless Mondays. If you’re plant-based curious and still eating meat every day, then this is a good place to start.

Committing to just one day out of the week to eat 100% plant-based is not only doable, but beneficial to your body.

I challenge you to try one new vegan recipe a week and on that day try to find swaps for your normal dairy, eggs, and meat that you consume.

Try a new vegetable or fruit. Make quinoa for the first time. Explore using different herbs and spices to kick up the flavor to your food. Marinate tofu and put it in the air fryer and add it to your stir-fry. Make your Mondays count!

Plant-Based Starter Guide

Hopefully, these 15 tips have given you some ideas on how to include more plants in your diet. It really becomes an addiction. Eating more plants just feels good, especially when you know it’s benefiting your health.

If you’d like more guidance, I developed this FREE Plant-Based Starter Guide which includes tips on how to get started on a plant-based diet, a pantry makeover guide along with helpful meal planning tips. Enjoy your free download!

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