Ways to get started with a plant-based diet

Eat lots of vegetables Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
Change the way you think about meat Have smaller amounts. Use it as a garnish instead of a centerpiece.
Choose good fats Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
Cook a vegetarian meal at least one night a week Build these meals around beans, whole grains, and vegetables.
Include whole grains for breakfast Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
Go for greens Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
Build a meal around a salad Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
Eat fruit for dessert A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.