By Sarah Reilein*
One of my favorite ways to unwind has always been cooking and experimenting in the kitchen. Trying to multitask my chopping, stirring, and boiling water gives me something actually fun to “stress” about that is low risk, but high reward when my dish turns out delicious.
If you are also someone who enjoys cooking, or are simply looking for something new to do, exploring plant-based meals might be the perfect thing for you. I don’t mean becoming a vegan, but rather letting plant-based foods be the star of your meal. It’s an easy way to add creativity to your cooking and still eat flavorful, budget-friendly, low-stress meals that also happen to be good for your health and the environment.
Why Plant-Based?
1. It can actually save you money.
One concern I hear a lot is that “healthy food is expensive,” and that can sometimes be true, but plant-based staples are often the cheapest food in the grocery store. Here is a quick comparison from Kroger:
- A 3-pound package of ground beef: $20.99 (228g protein)
- Three 1-pound bags of lentils: $5.97 (351g protein)
2. It has a bigger environmental impact than you may think.
Raising livestock contributes significantly to greenhouse gas emissions. According to Project Drawdown®, livestock accounts for around 30% of global emissions each year, but only contribute to 5% of global dietary calories. Cattle alone are the world’s 3rd largest emitter of greenhouse gases. As the global population continues to grow, expanding livestock production just isn’t sustainable. Choosing plant-based meals a few times a week is a small, but meaningful way to reduce your carbon footprint.
3. It’s really good for your health.
The American Heart Association recommends eating less meat (or none at all) as a more plant-forward diet can significantly reduce your risk of heart disease, obesity, diabetes, stroke, high blood pressure, high cholesterol, and certain cancers. This is largely due to meat, especially processed meat, being high in cholesterol, saturated fat, sodium, and additives. Plant-based foods, on the other hand, are rich in fiber, vitamins, minerals, and antioxidants that support better overall health and well-being.
Easy Swaps to Get Started
You don’t need to make any drastic changes to your grocery list or try foods you’ve never heard of before. Start with these simple swaps (that you might already do):
- Choose more nutrient-dense and versatile vegetables like broccoli, brussels sprouts, corn, bell peppers, spinach, asparagus, and avocado.
- Swap dairy products for soy, oat, or coconut alternatives.
- Replace animal-based protein with plant-based protein.
Below is a table of 9 high-protein options:
| Plant | Protein | Fiber | Amount |
| Chickpeas | 41g | 24.4 | 1 cup |
| Edamame | 33.3g | 10.8g | 1 cup |
| Old Fashioned Oats | 27g | 20.8g | 200g |
| Pinto Beans | 19.4 | 15.2g | 1 can (277g) |
| Lentils | 17.9g | 15.6g | 1 cup |
| Kidney Beans | 14.6g | 14.8g | 200g |
| Lima Beans | 11.9 | 11.6g | 1 cup |
| Green Peas | 9.46g | 11.9g | 200g |
| Quinoa | 8.14g | 5.18g | 1 cup |
Plant-Based Meals to Get You Started
Breakfast
- Overnight oats with coconut milk, chia seeds, berries or bananas, and almond butter
- Sourdough avocado toast topped with a Tempeh Scramble, sriracha/hot sauce, and micro greens
- Hash Brown Breakfast Casserole with a homemade cashew “cheese” sauce that can be mealed-prepped on the weekend and enjoyed throughout the week
Lunch
- Salad with kale, quinoa, chickpeas, vegetables of your choice like bell peppers, carrots, and cucumbers, topped with a mustard vinaigrette
- On-the-go wrap with black beans, corn, avocado, cilantro, and salsa
- Pasta Salad made with protein (bean-based) rotini, edamame, onion, bell pepper, feta (can use vegan), and a homemade dressing
Dinner
- Creamy Lentil Curry made with red lentils, coconut milk, tomatoes, and a ton of spices
- Roasted Spaghetti Squash, mushrooms, kale, and white beans, mixed with a Dijon and parmesan sauce
- Firecracker Lettuce Wraps made with tofu and rice noodles, and a delicious homemade firecracker sauce
Dessert/Sweet Treat
- Fudgy Sweet Potato Brownies made with just six ingredients and are completely vegan
- Chocolate and Date Bars, which are my personal favorite plant-based desserts that I could eat for every meal!
Experimenting with plant-based meals doesn’t require a lifestyle change, more money, or a steep learning curve. It’s simply something new to try, and it might end up being something that you genuinely enjoy cooking (and eating!). Think of it as a way to give your body and the planet a little extra care in these crazy times.
Sarah Reilein is the office’s Program Coordinator.
