Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast

• Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
• Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.
• Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.

Lunch

• Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.
• Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.
• Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.

Dinner

• Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad.
• Whole-wheat pasta with cannelloni beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.
• Vegetarian chili with a spinach-orzo salad.