How to Eat More Plants in 2021: An Easy 6-Step Guide

I’ve always hated New Year’s resolutions. I’m too much of a rebel to commit to change on January first just because everyone thinks I should. 

However, this go-round, I like the sense of refresh that’s come with the new year. 2020 was a rough one, to say the least — and though I know we’re still a long way from our old sense of “normal,” it’s nice to be leaving last year behind. 

The coming year has a lot of hope on the horizon, from a new president to the rollout of the new COVID vaccine. So even though I always avoid making hard-and-fast resolutions, this year I’m feeling energized to channel this refreshing feeling into my personal life. 

I took the opportunity to write down five areas of my life that I’d like to focus on this year:

• Feel good.
• Save more money.
• Be mindful and minimalist.
• Finish writing my novel.
• Build my business.

Each of these areas comes with more specific ideas about how I can implement them (from clearing home clutter and meditating more, to working on my novel before dinner on weeknights). The first category, “feel good,” means I want to do more yoga and eat more plants in 2021.

If you’ve been wanting to add more plants into your own diet, read on for my six-week challenge that’s a great way to start the year on the right (nutritional) foot!

Why go plant-based?

While there are about as many nutritional philosophies as there are nutritional experts, everyone agrees on this fact: eating more plants is always a good idea.

That’s not to say that some people can’t derive benefits from eating meat and cheese in moderation; everyone’s body is different and reacts differently to animal products. But if you stop relying on meat and cheese to form the building blocks of a meal, you’ll have a lot more room for the good nutrients that come from plants.

Eating a whole-foods, plant-based diet (which minimizes animal products and prioritizes eating mostly plants) can:

• Lead to a healthier gut 
• Improve your energy levels and immune system 
• Keep your heart healthy
• Help you reach and/or stay at a healthy weight
• Prevent type 2 diabetes
• Decrease your risk of cancer
• Reduce your carbon footprint

Even if you don’t want to go cold-turkey (pardon the pun) and cut out all animal products, there are plenty of reasons to eat more plants in 2021. So here’s a six-week guide to help you incorporate more plants into your diet — with no salads in sight!

Eat more plants in 2021: A Six-Week Guide

Week 1: Add plant-based milk to your morning coffee or tea.

For your first week, start simple. 

Do you normally take milk or cream in your morning coffee? Try switching it out with a delicious, non-dairy alternative! My current favorite is oat milk — I buy the creamiest option available, or sometimes I make my own using Minimalist Baker’s super easy recipe.

Coconut and cashew milks are also my personal go-tos for coffee. Or if soy doesn’t bother you, soy milk is also a great swap for regular cow’s milk.

If you prefer creamer in your coffee, try mixing equal parts full-fat coconut milk with your non-dairy milk of choice and your favorite sweeteners to taste (my personal favorites are maple syrup and honey).

If you want extra flavoring, jazz it up with vanilla, coconut, or almond extracts. Or if you’ve got some leftover canned pumpkin from making our pumpkin spice instant pot oatmeal, you could even make your own pumpkin spice creamer. Simply whisk in a tablespoon or two of pumpkin and pumpkin pie spice to taste.

Week 2: Drink a green smoothie every day.

What better way to start your day than with veggies for breakfast? During week 2, try adding a green smoothie to your morning routine. 

I love smoothies because they’re so fast to make, they taste delicious (thanks, fruit!), and I can keep most of the ingredients in the freezer. Easy-peasy!

Here’s a simple formula for a no-fail smoothie that you can customize to your heart’s delight (this formula yields approximately 16 oz):

• Leafy greens: 1 cup (spinach is best for beginners)
• Liquid: 1 cup (water, coconut water, or dairy-free milk)
• Frozen fruit: 1 cup (I like mixed berries, mango, pineapple, and cherries)
• One frozen banana OR ½ ripe avocado (for creamy texture)
• Protein add-in: 1-2 Tbsp (hemp seeds, plant-based protein powder, nut butter, chia seeds, etc.)

Simply throw it all in your high-speed blender for 30 seconds or so, pour it into your favorite glass, and sip away!

Note: If you don’t have a high-speed blender, try blending the greens and liquid first, then adding in the rest of the ingredients.

Week 3: Head to the farmer’s market.

This week, make a trip to your local farmer’s market and stock up on fresh, seasonal veggies. 

Shopping locally can be one of the best ways not only to eat more plants in 2021, but to contribute to sustainable living and a better environment. Also, buying from small local farms can ensure you’re getting the freshest organic produce possible (yes, even in winter).

Of course, read up on your local farmer’s market’s guidelines and be sure to follow any safety protocols they outline. For instance, my local market requires mask-wearing and hand-washing, and they ask that you don’t touch the produce yourself.

Week 4: Embrace quick vegan lunches.

One of the most common misconceptions about eating a plant-based diet is that it’s hard or time-consuming. For week four, let’s remind ourselves of all the joys of a quick plant-based lunch! 

Here are a few ideas to get the ball rolling:

• Veggie wrap with lettuce, tomato, cucumber, sprouts, and hummus
• Salad in a jar — add cooked quinoa, beans, or lentils for protein to keep you full until dinner
• Peanut butter and jelly sandwich (a classic for a reason — and totally vegan!)
• Pasta salad with cut veggies, spices, and a little olive oil and lemon juice for dressing
• Hummus and banana pepper sandwich. Hey, don’t knock it ‘til you try it! Trust me, this sandwich is amazing and so easy. Shoutout to my friend Felicia for letting me in on this genius idea! Pro tip: add spinach leaves for a little extra crunch.
• Baked sweet potato. You can eat it plain with a bit of salt and pepper, or get fancy by adding a topping of black beans and a generous drizzle of tahini and hot sauce. Does it sound weird? Sure. Will it blow your mind? Absolutely.

Week 5: Use your freezer!

A plant-eater’s best friend is their freezer. How else do you use all that produce before it goes bad? This week, when you sense your greens are getting wilted, blanch or pre-freeze your greens before storing them in the freezer for use in smoothies or soups. 

You can also stock up on frozen veggies and fruit — which are often more nutritious than the fresh versions since they were frozen at their peak freshness. I always keep bananas, berries, corn, and peas in the freezer at a minimum. 

Get creative, too. Freeze leftover rice and quinoa, which can be reheated in the microwave in just a minute or two. Or you can meal-prep big batches of soup, stew, or other freezer-friendly recipes to save time during the week.

Week 6: Swap the snacks.

This week, focus on your snack foods. Instead of reaching for the chips or cookies, try these healthy plant-based alternatives:

• Berries (if you’re feeling fancy, throw them on top of some coconut yogurt with slivered almonds, a drizzle of honey, and some shredded coconut)
• A handful of nuts
• Fruit and nut butter (my go-to is a banana with almond butter, but apple slices with peanut butter is a close second)
• Hummus and veggies 
• Peanut butter on celery (indulge your inner kid and add raisins — we won’t judge)

Conclusion

I’m excited to eat more plants in 2021, and I hope you are too! Eating healthfully is a journey, so don’t hold yourself to impossible standards or feel discouraged if you aren’t perfect. No one is. 

But if you’re looking for a way to add more nutrients and colorful plants into your diet, this six-week roadmap is a fun way to do just that! And I’ll be along for the ride with you.

Cheers to a better year in 2021!
Nicole