Plant-Curious? Eat More Plants Without Going Vegan

In short. You don't have to go vegan to eat more plants. Start with meals you already make, swap one ingredient, and add a few plant-based dinners a week. If you ever stop eating all animal products, a few nutrients (vitamin B12 above all) need attention, and a nutritionist can help you plan.

Plant-curious is a real starting point

Some people want to stop eating meat completely. Others want to eat less of it. Plenty of people just want to see what's possible, without a label and without anyone's opinion.

All of those are welcome here. "Plant-curious" is a real starting point, and you can stay there as long as you like.

Start with what you already cook

The easiest first step isn't a new recipe. It's a swap in a meal you already know.

• Chilli with beans or lentils in place of some of the mince.
• Pasta sauce with a lentil ragù.
• Tacos with black beans, mushrooms or a tofu scramble.
• Stir-fry with tofu instead of chicken.
• Curry with chickpeas, which hold flavour well.

Keep the flavours you love. The sauce, the spices and the sides stay. Only one thing changes.

Add before you remove

Don't start by taking things away. Start by adding: a tin of beans to a soup, lentils to a stew, nuts and seeds to a salad. When plants already take up space on your plate, there's less room to miss anything.

And skip the new, complicated recipe on a Tuesday night. Learn the swaps first, then get adventurous at the weekend.

Protein, iron and B12 in plain English

These are the three questions people ask first. Here's what the British Dietetic Association (BDA) says.

• Protein. People eating plant-based diets can easily meet their protein needs with foods such as lentils, beans, chickpeas, nuts, seeds, tofu and tempeh.
• Iron. The iron in plant foods is absorbed less efficiently than the iron in animal foods. Eating something rich in vitamin C at the same meal (peppers, citrus, tomatoes) helps.
• Vitamin B12. If you stop eating all animal products, B12 needs attention. The BDA says reliable sources are fortified foods and supplements. If you're eating less meat but still eat dairy, eggs or fish, it's less of a worry. A nutritionist can look at your situation.

The BDA also says well-planned plant-based diets can support health at every age and life stage. "Well-planned" is the part a nutritionist helps with.

Eating out and family dinners

You don't need a speech. Pick the dish you fancy. If you're a guest, tell the host ahead of time and offer to bring something. If the family is having meat, you can still sit down to the same meal with different bits on your plate. Nobody has to be convinced of anything. Plant-based, no guilt trip.

Where a nutritionist fits

At iQuit, you start with a free 15-minute call with a nutritionist. You talk about how you eat now, what you'd like to change and why, and you leave with first steps for the week. A plan can cover protein, iron and B12, with recipes and a shopping list that fit your week.

Start with a free call, or take the one-minute quiz.

Frequently asked questions

Do I have to go fully vegan?

No. Some people want to stop eating meat completely, others want to cut down. We start from where you are.

Will I get enough protein?

Plant foods such as lentils, beans, chickpeas, tofu, tempeh, nuts and seeds can cover protein needs. A nutritionist builds your plan around your own needs.

Do I need supplements?

If you stop eating all animal products, you'll need a reliable source of vitamin B12, from fortified foods or a supplement. Ask a nutritionist or your doctor what's right for you.

What happens in the first session?

You talk about how you eat now, what you'd like to change and why. You leave with first steps for the week.

Sources

• British Dietetic Association, Plant-based diets

iQuit offers online support sessions. We are not an emergency or crisis service. If you are in crisis, contact your local emergency number. This post is general information, not medical advice.