{"id":59777,"date":"2024-11-26T09:25:41","date_gmt":"2024-11-26T01:25:41","guid":{"rendered":"https:\/\/www.greenpeace.org\/malaysia\/?p=59777"},"modified":"2025-03-21T13:53:54","modified_gmt":"2025-03-21T05:53:54","slug":"10-tips-to-eat-more-plant-based-food-or-even-go-vegan","status":"publish","type":"post","link":"https:\/\/www.greenpeace.org\/malaysia\/resource\/59777\/10-tips-to-eat-more-plant-based-food-or-even-go-vegan\/","title":{"rendered":"10 tips to eat more plant-based food (or even go vegan)"},"content":{"rendered":"\n
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Thinking of going more vegan or vegetarian for the climate? Good news! There\u2019s never been a better time to start on the path to a predominantly plant-based diet.

Shops and cafes are releasing more vegan options than ever. Online, you\u2019ll find countless recipes, new\u00a0products<\/a>\u00a0being released all the time, and documentaries about the\u00a0positive health impacts<\/a>\u00a0of reducing animal products in your diet.

More and more people are choosing to go plant-based for health, environmental, economic or ethical reasons. These 10 tips will be useful if you\u2019re doing so too.<\/p>\n\n

1. Go back to basics \u2013 most food is plant-based!<\/strong><\/h2>\n\n

Some of the most nutritious \u2013 and cheapest \u2013 plant-based foods are probably already on your radar, maybe already in your kitchen.

Think highly proteinous tins of chickpeas, beans and lentils. All the fruit and vegetables you can imagine, many of which come tinned or frozen. Grains like pasta, rice, cous cous, noodles and breads.\u00a0Then there\u2019s all the different types of nuts and seeds, peanut butter and more specialist vegan fare like tofu.

Don\u2019t forget, lots of flavour comes from spices, herbs, oils, stock cubes and other seasonings. Also, many ready-made sauces like pesto now come in vegan versions.<\/p>\n\n

2. Know your nutrients \u2013 and the classic vegan alternatives<\/strong><\/h2>\n\n

Maybe you\u2019re worried about missing out on filling protein, that umami taste sensation or those tender, melty textures you\u2019re so used to? There are plenty of solutions.

Did you know that seitan \u2013 which you can\u00a0make at home<\/a>\u00a0using wheat gluten \u2013 is as high in protein as meat? And some yeast extracts,\u00a0nutritional yeast flakes and coconut milks<\/a>\u00a0are fortified with vitamin B12. (Many people think this can only be found in meat and dairy but there are plenty of other sources.)

You don\u2019t even have to switch to margarine \u2013 vegan butters now even come in blocks, which work really well on toast and can be used in baking too.

In terms of texture, many vegan cheeses melt really well. Oh and tofu scrambles like eggs, and jackfruit pulls like pork.<\/p>\n\n

3. Find your favourite plant-based milk<\/strong><\/h2>\n\n

If you love a latte or a cappuccino, or a creamy cup of builder\u2019s tea, there\u2019ll be a plant-based milk to satisfy your cravings for a cuppa \u2013 you just gotta find the one for you. Many swear by oat milk \u2013 it has advantages over soya for not curdling in coffee, and uses less water to produce than almond milk.

If you want to go really pro, you can even make your own at home, saving on money and packaging. And cream cheese can even be made from cashews \u2013 no live farm animals required.<\/p>\n\n

4. Get the family on board<\/strong><\/h2>\n\n

Cooking for a carnivorous household? Show them how good plant-based food can be. Try out the many excellent substitutes for meat and cheese products \u2013 and look for vegan versions of classic comfort food recipes.

On a budget or don\u2019t fancy buying loads of processed products? Anything made with mince can be made with tinned lentils, for example \u2013 making easy family meals much cheaper and arguably a whole lot healthier too.<\/p>\n\n

5. Plan your meals, keep it simple, and cook your favourites in bulk<\/strong><\/h2>\n\n

When you get home from work, tired and hungry, the last thing you want to do is spend 45 minutes having to think creatively about your meal.

Planning out even just a couple of simple plant-based meals you can whip up quickly will stand you in good stead for a month-long marathon. Maybe cook in bulk and freeze it if you can.<\/p>\n\n

6. Pack for snack attacks<\/strong><\/h2>\n\n

Buy nuts, dried fruit, or your favourite high-protein cereal bar, in bulk online.

Packing snacks can really help if you\u2019re travelling, or if you live, work or commute in an area void of good vegan food options. And everyone loves the friend who always has snacks.<\/p>\n\n

7. Join the vegans<\/h2>\n\n

Anyone who knows any new or passionate vegans knows that they love to share advice. Ask family and friends, and post about your experiences on Facebook or Instagram. You could even arrange to buddy up with a pro you can call on for recipe-planning or advice.<\/p>\n\n

8. Progress, not perfection<\/h2>\n\n

Set realistic goals, and don\u2019t be too hard on yourself if you don\u2019t meet them perfectly. Even doing one day or one meal a week will help reduce the pressure on our environment (and bodies) from meat and dairy. Celebrate each meat and dairy-free meal as a triumph \u2013 they all count!

If you\u2019re going vegan for the first time, why not plan a weekly \u2018cheat\u2019 meal? Choose high-quality, local farm produce \u2013 the transition to predominantly plant-based eating should also support farming communities.<\/p>\n\n

9. Focus on the benefits<\/strong><\/h2>\n\n

Colourful plates of well-prepared vegetables, beans and grains are delicious and nutritious.\u00a0Less nutritious, but still delicious, vegan junk food is also a big deal right now. And guaranteed you\u2019ll feel much more virtuous after a seitan burger or bucket than their chicken equivalent.

Also, keep a note of how much money you\u2019re saving and how much better you feel, so you can see the benefits building up.<\/p>\n\n

10. Attraction, not promotion<\/strong><\/h2>\n\n

This should go without saying, but do be kind to others when enthusing about your new regime. Lecturing people on their diet never works. Tempt the skeptics with\u00a0a delicious plant-based meal or recipe instead.

Also, know that when it comes to food, it\u2019s personal \u2013 and everyone has an opinion. You don\u2019t have to justify what you eat or don\u2019t eat to anyone. But if you do get questions, you could take the opportunity to explain why you\u2019re doing it, and what the benefits are for you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thinking of going more vegan or vegetarian for the climate? Good news! There\u2019s never been a better time to start on the path to a predominantly plant-based diet.<\/p>\n","protected":false},"author":33,"featured_media":59779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ep_exclude_from_search":false,"p4_og_title":"","p4_og_description":"","p4_og_image":"https:\/\/www.greenpeace.org\/static\/planet4-malaysia-stateless\/2024\/11\/b4fde973-vegan_meal-1920x0-c-default.jpg","p4_og_image_id":"59779","p4_seo_canonical_url":"","p4_campaign_name":"","p4_local_project":"","p4_basket_name":"","p4_department":"","footnotes":""},"categories":[134],"tags":[103],"p4-page-type":[99],"class_list":["post-59777","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-educational-resource","tag-green-living","p4-page-type-resource"],"_links":{"self":[{"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/posts\/59777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/comments?post=59777"}],"version-history":[{"count":6,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/posts\/59777\/revisions"}],"predecessor-version":[{"id":59834,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/posts\/59777\/revisions\/59834"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/media\/59779"}],"wp:attachment":[{"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/media?parent=59777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/categories?post=59777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/tags?post=59777"},{"taxonomy":"p4-page-type","embeddable":true,"href":"https:\/\/www.greenpeace.org\/malaysia\/wp-json\/wp\/v2\/p4-page-type?post=59777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}