4 Easy Ways to Make Your Diet a Little Less Meat & Dairy-Based and a Little More Plant-Based

Interested in plant-based eating? Not ready to jump into it head first? Well that’s ok because today I’m sharing four easy ways you can make your diet a little less meat and dairy based, and a little more plant-based.

After doing tons of research, completing my certificate program in plant-based nutrition and meeting many people whose health has been transformed by adopting a plant-based diet, I’m a firm believer that animal products wreak havoc on our health. You can learn about how they do this by reading any of these books on health and nutrition: My Beef With Meat by Rip Esselstyn,  Whole by Dr. T. Colin Campbell or the newest New York Times Bestseller How Not To Die by Dr. Michael Greger.

Once you learn more about plant-based eating you’ll find that not only are animal products detrimental to our health in general, but part of the problem is that they are so overly abundant in our diets. We are so used to eating these foods that often we don’t even realize we’re eating something that came from an animal (versus something that comes from the earth). I can’t tell you how many times people have told me, “I really don’t eat that much dairy. I swear.” And then I say, “Ok…what did you have for breakfast?” To which they reply, “Coffee with milk (oh shit!) and yogurt (oh shit!)…”

Meat and dairy heavy diets have become part of our culture. But it doesn’t have to be that way. So, even if you’re not feeling ready to totally change your diet today, we can definitely start with some small steps to get you on a path to a healthier you. Here are four simple things you can do right now to make your life a little more plant-based, which will benefit your health, animals and the planet.

1. Use Earth Balance plant-based butter instead of regular butter.

Earth Balance butter is made from expeller pressed oils instead of a cow’s bodily secretions (ew) and contains 0g trans fat. It also tastes exactly like the regular butter we’re all accustomed to, and it cooks and bakes just like it too. There’s really no reason to ever eat dairy butter again. (Wondering why butter and other dairy products are harmful to our health? Read this article, Health Concerns About Dairy Products, by the Physicians Committee for Responsible Medicine.) And yes – if you’re sticking to a strict plant-based diet you might choose not to eat any oils…but remember these are baby steps we’re taking today for those of you not ready to change things up entirely. And that’s ok!

2. Use non-dairy milk in your cereal.

How many times have we heard that we must drink milk to get the calcium we need for healthy bones? Check out this excerpt from Getting Clarity About Calcium: “[Calcium] is found in the soil, where it is absorbed into the roots of plants. Animals get their calcium by consuming these calcium-rich plants. So even though we are all conditioned to believe that calcium comes from milk and dairy products, the real source of calcium richness is the earth.” You have so many options to choose from. Almond milk, coconut milk, rice milk, hazelnut milk, cashew milk, soy milk, hemp milk, oat milk, etc. You can buy it at the store or you can make it yourself. Find the one you like and switch to that. Plus, the non-dairy milks are nutritional as well. For example, almond milk is a good source of calcium, vitamin E and vitamin A.

3. Use non-dairy milk or cream in your coffee.

Same as above. Starbucks offers both coconut milk and soy milk. And most small coffee shops offer milk alternatives as well. Think of it this way – if you’re drinking coffee with milk or cream everyday, over time that becomes a lot of dairy you are consistently putting into your body. That constant influx of dairy leads to a whole slew of health problems ranging from acne to diabetes. (Read more on this topic in Dr. Neil Barnard’s Program for Reversing Diabetes or watch his Ted Talk Tackling Diabetes With a Bold New Dietary Approach.) You might think it’s only a little you’re consuming but it adds up to be a lot. Do yourself a favor and try a non-dairy milk in your coffee tomorrow.

4. Find ONE vegan recipe on Pinterest to try each week.

Pinterest will give you a million delicious recipes to choose from right at your fingertips. Go to Pinterest. Type in “vegan” and all the top vegan recipes will show up right there for you. These are going to be the ones that have been pinned over and over again because people love them, so you know they’re good. Peruse a little. Find the one that looks best to you and plan which day you’re going to make it. You can also check out the recipes I’ve pinned to my Pinterest here.

And there you have it! Four very easy ways to make your diet a little less meat and dairy heavy, and a little more plant-based. Don’t have time right now to read a book about why animal foods are detrimental to your health and plant-based foods are beneficial to it? Check out the documentary Forks Over Knives instead.

xo,

Tedi