Switching to a plant-based diet doesn’t mean giving up meat entirely. Even reducing your meat consumption can improve your health and save money. Here are five simple tips to get started:

1. Be Flexible

• How: Enjoy a mix of plant-based and meat-based meals. Aim for smaller portions of meat (3 ounces or less) or fewer meat-based meals each week.
• Why: Even small changes can reduce heart disease and cancer risk while lowering grocery bills.

2. Flavor Up Tofu

• How: Use tofu’s mild flavor as a base and enhance it with bold sauces like teriyaki, sesame-ginger, or buffalo-style.
• Why: Tofu is a high-protein, versatile, and affordable meat alternative.

3. Refresh Your Bean Repertoire

• How: Go beyond chickpeas and black beans by exploring heirloom varieties like Scarlet Runner or Ayocote Morado beans for unique flavors and textures.
• Why: Heirloom beans are nutritious, colorful, and often cheaper than meat. Check farmers markets or specialty retailers like Rancho Gordo.

4. Try Newer Meat Replacers

• How: Experiment with plant-based meats or unique options like jackfruit.
• Tip: Shred jackfruit for dishes like pulled pork, but pair it with protein sources like nuts or seeds.
• Why: Meat replacers can mimic the taste and texture of meat, offering variety for your meals.

5. Keep Umami on Hand

• How: Incorporate umami-rich ingredients like tomato paste, soy sauce, miso, and mushrooms into your cooking. Use them in soups, dressings, marinades, or spice blends.
• Why: Umami adds the savory depth often associated with meat, making plant-based dishes more satisfying.

Bonus Tip: Explore Recipes!

Visit plant-forward blogs like Minimalist Baker or Love & Lemons for creative and delicious recipes that make transitioning to plant-based meals easy and enjoyable.

Small swaps can lead to big health benefits—start with these approachable ideas!

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