As we celebrate Earth Day, it’s the perfect time to explore the benefits of plant-based eating. Shifting toward a plant-forward diet can support your health—helping with weight loss, heart health, and more—while also reducing your environmental impact.
Why Go Plant-Based?
Plant-based eating isn’t all or nothing. You don’t have to give up animal products to make a difference. Even swapping a few meals a week for plant-powered ones can support your heart, reduce inflammation, and lower your carbon footprint.
Foods like beans (legumes), whole grains, nuts, and seeds are rich in fiber, antioxidants, and plant-based protein—nutrients that help your body thrive.
Health Benefits of Plant-based Foods
- Fiber: Only plants have it, and most of us don’t get enough. Fiber keeps your digestion moving, helps lower cholesterol, helps control blood sugar and supports a healthy gut. Bonus? It helps with weight loss because you feel fuller and more satisfied after meals.
- Plant-Based Protein: You can absolutely meet your protein needs without animal products. Foods like lentils, tofu, and quinoa are rich in protein and come with added benefits like vitamins, minerals, and antioxidants. They’re also lower in saturated fat and free of cholesterol.
Plant-Based All-Stars To Power Your Plate
- Lentils: One cup provides 18 grams of protein, 16 grams of fiber, and minerals like iron, potassium, and B vitamins. Toss them into soups, chili, or grain bowls, or mash them for a taco filling or burger base.
- Chia Seeds: Just two tablespoons give you 5 grams of protein, 10 grams of fiber, omega-3 fatty acids, and all nine essential amino acids. Stir into oatmeal, blend into smoothies, or soak in plant milk to make chia pudding.
- Quinoa: A complete protein with 8 grams per cup, quinoa also provides fiber, magnesium, iron, and B vitamins. Use it in place of rice, toss it into salads, or serve it warm as a savory or sweet breakfast bowl.
- Tofu: Tofu’s bland flavor makes it super versatile—it takes on the taste of whatever you cook it with. Half a cup has 20 grams of protein and is rich in calcium and iron. Try marinating and baking it, crumbling it into a veggie scramble, or blending it into sauces and smoothies for a creamy texture.
- Beans (legumes): Black beans, kidney beans, and chickpeas provide roughly 15 grams of protein and fiber per cup. Add them to soups or salads, mash them into spreads or dips, or use them as a base for tacos and burritos.
Easy Tips To Ease Into Plant-Based Eating
Looking to build lasting habits? These simple tips make going plant-based more approachable:
- Start with Meatless Mondays. Pick one day a week to go fully plant-based.
- Swap one thing at a time. Try a plant-based milk like soy milk instead of dairy or hummus instead of mayo.
- Build meals around veggies and grains. Think stir-fries, grain bowls, or roasted sheet-pan dinners.
- Keep plant staples stocked. Keep canned beans, frozen veggies, and whole grains like quinoa or brown rice on hand for quick and easy meals.
The Bottom Line
Going more plant-based isn’t just a trend—it’s a powerful way to care for your health and the planet. Whether you’re swapping out meat once a week or going fully plant-based, every step counts.
Click here to read our last blog post on Food Choices You Can Make Now to Reduce Climate Change and Lose Weight
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Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.