How to transition to a more plant-based diet

As we move into a brand-new year, many of us will be thinking about ways to live a healthier life, especially after the wild ride that was 2020. If adopting a more plant-based diet is on your radar, we’ve got some easy ideas to help you get started on your transition. Whether you’re thinking about going the whole hog (so to speak) by adopting a fully vegan lifestyle, trying out a pescatarian diet, or simply just reducing the amount of meat and poultry you consume at meal times, there’s a lot of evidence that your body will thank you for cutting back on animal products. 

According to the Harvard Medical School, vegetarian diets have been shown to help lower the risk of developing coronary heart disease, high blood pressure and diabetes. A Mediterranean-style diet (which includes fish, poultry, eggs, cheese and yoghurt, but contains much less meat than a traditional Western diet) has been shown in both large population studies and clinical trials to also reduce heart disease, metabolic syndrome (a condition that can cause strokes and type 2 diabetes), certain cancers, depression, all the while boosting mental and physical function. 

8 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 colours 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 centrepiece.

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 flavour and nutrients.

BUILD A MEAL AROUND A SALAD

Fill a bowl with salad greens such as romaine, spinach, lettuce, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

EAT FRUIT FOR DESSERTS

A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

EASY PLANT-BASED FOOD SWAPS YOU CAN MAKE TODAY

MILK

There are countless alternatives to cow’s milk available at supermarkets and whole-foods stores, and they don’t cost the earth either. Oat milk is a creamy alternative for coffee, as is soy. For smoothies, try using almond or coconut milk. Make sure you check the ingredients list on the pack and opt for a milk alternative that contains the least amount of additives. Longer-life products are more likely to have a larger ingredients list than fresh milks from the refrigerated section of the supermarket. 

YOGHURT

Coconut yoghurt is a deliciously creamy option that the kids will love too – especially because you can find it in a variety of different flavours at the supermarket. Most coconut yoghurt contains probiotics and pre-biotics so you’re still getting those gut-loving benefits too. Raglan Coconut Yoghurt is New Zealand’s largest manufacturer and it’s readily available for around $12 a jar. 

EGGS

Finding an alternative to eggs is one of the more trickier plant-based transitions but it can be done! If you love a scrambled egg, why not try scrambled tofu instead? It’s delicious when combined with savoury flavours such as soy sauce, garlic, onion and smoked paprika. In baking, making an egg mix using chia seeds or ground flax seeds can replicate the consistency really well – as can the brine from a can of chickpeas, especially if you want to make a pavlova or meringues. 

MEAT

Many fast-food chains have started launching their own meat-free burgers made using plant-based patties that replicate the taste, smell and texture of real meat, and even meat-lovers would have a hard time telling the difference! In the fridge / freezer section at the supermarket you can find a range of plant-based “meat” products including burger patties, sausages, pies and even bacon made from pea protein (check out NZ company Sunfed Meat’s Boar Free Bacon). If you don’t like the idea of meat alternatives like these, try making your favourite meals like stews, bolognese and curries with vegetables and legumes instead. Eggplant, mushrooms, pumpkin, lentils, chickpeas and beans are really filling, packed with vital nutrients and absorb flavours to perfection, too. 

CHEESE

There are plenty of dairy-free cheeses out there, but they can be hit and miss in terms of flavour and texture. For the uninitiated, you won’t really want to go eating a hunk of vegan cheese on its own, but melted on a pizza or thinly sliced in a burger, it can be super tasty. Savoury yeast flakes are great for adding a bit of cheesy flavour to a meal, too. Try sprinkling some on top of smashed avocado on toast. 

GO VEGAN WITH YOUR BEAUTY ROUTINE

Many of the products we stock here at Margot are vegan-friendly and therefore don’t contain any animal-derived ingredients. Here are a few of our favourites, but you can shop our full vegan range here.