Tips for Transitioning to a Plant-Based Diet

Tips for Transitioning to a Plant-Based Diet

Feb 18, 2021

By Elena Hollenhorst

Eating a more plant-centered diet can seem a bit daunting at first. Follow these tips to ease your transition:

  1. Take it slow. When transitioning to a plant-based diet, it can feel a bit overwhelming at fist. Start slowly and be patient with yourself. It may be helpful to begin with swapping one meal a day to be plant-based. (Try breakfast!)
  2. Focus on what you can add to your diet rather than what you'll be missing. Make room for more beans and legumes, whole grains, veggies, fruit, nuts and seeds. When you fill up on fiber-rich food, you'll likely feel satiated.
  3. You may need to eat larger quantities of food than you are used to eating. Generally speaking, whole, unprocessed food sourced from plants (i.e. vegetables, fruit, whole grains, and legumes) has a lower caloric density than animal-based and processed foods. For some people, this could mean eating larger portions than they're used to consuming.
  4. Eat the rainbow. Aim to fill half of your plate with colorful vegetables. As a rule of thumb, opt for a wide variety of colorful vegetables. 
  5. Flavor your leafy greens and get creative with how to serve them! Salads are excellent, but they’re not the only way to eat your greens. Try steamed greens; pan-seared greens with fresh herbs and minced garlic; put greens in your smoothies; or try baking kale with a bit of olive oil and salt to make kale chips. 
  6. Include whole grains. Many folks would benefit from actually increasing their intake of whole, unprocessed grains. Try brown rice, oatmeal, whole wheat bread, quinoa, corn tortillas, etc.
  7. Include healthy fats with each meal such as olives, nuts, seeds, avocados, nut butters, and tahini. For many people, adding modest amounts of healthy fats with each meal can help them feel full longer. Consider adding ground flaxseeds, ground chia, and walnuts for omega-3s.
  8. Stay inspired. Team up with a friend, family member, or community that is interested or active in plant-based eating. If you don't have anyone in person, find an online community!
  9. Shop at your local farmer’s market. See what’s in season and get creative with what is available and affordable for you. Try buying one new vegetable or fruit each time you go and research a recipe to make!

Bonus: Plant your own herb and veggie garden. Consider using some space in your yard to grow fresh kale, oregano, or tomatoes. Do you live in a city? Check out community gardens, garden rental plots, or plant a small herb garden on your window sill.

Be sure to consult your nourish guide for your unique subtype to see what foods will support you best. Discover your subtype over at our Natural Joy, Natural Calm, or Natural Focus sections.



The Resilient Diet

We have created the Resilient Diet to integrate seamlessly into your daily life. It is not a set of restrictive rules or detailed recipes. Instead, the Resilient Diet is made up of six broad guidelines or principles. These principles can guide your nutrition whether you cook for yourself, cook for a family, or don't cook much at all. Read more.



Discover your Resilience Type with the Resilience Quiz

After completing the quiz, you can get your free tailored mini-course, full of integrative practices and supplement ideas to help you reclaim your most resilient self.

Learn more
Resilience Type Quiz: A person wearing a white t-shirt and green pants is shown holding up falling beams.

What is Equanimity?

Mar 09, 2023

Why Nutrition is Important: Understanding Food as Information

Nov 17, 2022

Practice Self-Compassion By Easing Up On Yourself

Oct 13, 2022

Helpful support delivered right to your inbox.

We’ll make your journey to resilience easier. Join our weekly newsletter for integrative tools to help you reclaim joy and calm more naturally.


This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional regarding specific health questions. Individuals providing content to this website take no responsibility for possible health consequences of any person or persons reading or following the information in this educational content. It is also essential to consult your physician or other qualified health professional before beginning any diet change, supplement, or lifestyle program.