Plant-based protein 101: how to easily add more plants to your diet

People in favour of the plant-based movement often praise its health benefits. If you love a good steak, though, don't worry: you don't need to go completely meat-free to get some of the health benefits of eating plant-based.

Eating more plants is also a nod to Mother Earth. Today, it's widely accepted that substituting animal products with plant-based proteins can have a significant environmental impactOpens a new window in your browser.. Animal protein uses more resources and emits more carbon pound-for-pound than do plant-based alternatives. Plant-based proteins also create fewer greenhouse gas emissions. Some experts estimate that methane from animals generates about 40% of all agricultural carbon emissionsOpens a new window in your browser..

There's a reason why A&W's veggie options are so popular. The company behind the burgers, Beyond Meat, as well as other similar companies, have helped revolutionize the alternative meat business by creating products that taste very similar to the items they mimic. Beyond Meat's tagline is “The Future of Protein,” and its burgers contain no soy or gluten, making them attractive options for those with dietary restrictions.

If you're in a rush for lunch or dinner, picking up a veggie burger to go is a simple alternative to other options. Plant-based fast-food menus are poised to expand soon as companies inevitably follow A&W's lead. For example, Tim Hortons recently launched 3 Beyond Meat breakfast sandwichesOpens a new window in your browser..

Other fast food companies are also looking to get in on the trend, with many pizza places coming out with vegan cheese options and more fast-casual restaurants offering vegetarian and vegan menu selections beyond just salads.

New to cooking plant-based proteins? Consider trying some easily prepared foods to get started. Companies like Gardein, Field Roast, Beyond Meat and Amy's are just a few brands that make plant-protein prepared foods. These meals are a simple way to start your plant-based journey, and they're great options to have on hand for a quick weekday meal when you don't have time to cook.

A few options for experimenting with plant-based prepared foods include Gardein's Mandarin Crispy Chick'n, a tangy, plant-based chicken alternative that pairs well with rice or quinoa. Field Roast's smoked apple sage sausages can be consumed solo or chopped up to replace meat in your favourite dish. Looking to try your first veggie burger? Give Beyond Meat's burger a go. It’s widely available in grocery stores throughout Canada and Beyond Sausages are also available in select stores. Other veggie patties that aren’t trying to replicate meat, like Dr. Praeger’s Black Bean Quinoa burgers, add variety to the array of options available on the market.

Most plant-based protein products are available in the frozen section of the grocery store, but don’t overlook the produce aisle. There, you can find a host of veggie noodle bowls with plant proteins or even vegan hot dogs.

Whether you're going out for dinner on Meatless Monday or looking to pick up something to cook at home, seek out local companies that feature plant-based menus. From vegan and vegetarian restaurants to cashew cheese companies and vegan butchers, there are plenty of places to find tasty, plant-based protein options.

Vegan butcher, you ask? That's right: companies are now making artisanal alternative-meat products designed to look like slabs of meat, but are actually made of plantsOpens a new window in your browser.. And when it comes to dairy alternatives, cashew cheese is a popular product, one that's no longer relegated to the shelves of specialty stores. Today, chefs are creating whole storefront businesses exclusively selling non-dairy cheeses, butters and yogurts, like Blue Heron Creamery in VancouverOpens a new window in your browser.. Don't live in a town with a vegan butcher or cashew cheese monger? That's okay — your local specialty, vegan or organic store might have similar options.

Finding great vegetarian and vegan restaurants in your area is a snap. A quick Yelp search will help you find the best-reviewed options in your area. The platform even added a “Liked by Vegans” review filter in 2018. Sites like HappyCow are another way to track down veg-friendly options near you. Once you've conducted a quick search, you'll have a robust list of places to try the next time you're meeting up with a friend or looking for a unique date night spot.

Other great places to find local businesses making delicious plant-based proteins are farmers markets and food truck festivals. You never know, you might just luck out and find the best vegan pizza in your town.

Cooking with plants is easier than it sounds. You can often adapt your favourite recipes to be plant-based. For example, you can make pasta sauce by adding vegan ground beef rather than the real stuff or you can make a breakfast scramble using tofu. Love burritos? These vegan butternut squash black bean burritos are simply divineOpens a new window in your browser.. For an easy meal the whole family will love, try plant-based nachosOpens a new window in your browser.. For a culinary surprise, cook up some vegan pizzasOpens a new window in your browser.. Or, you can try your hand at crafting your very own Opens a new window in your browser.veggie burgersOpens a new window in your browser..

Here's an easy tip for introducing more plant-based foods into your meal-planning: look for menu inspiration from cultures that commonly eat meat-free dishes. Indian cuisine, for instance, features a wide variety of vegetarian-friendly options. Try your hand at lentil curry or this simple, 6-ingredient middle eastern mujadarrahOpens a new window in your browser..

For further inspiration, start following plant-based recipe blogs. Oh, She Glows is a blog with lots of creative, delicious meal ideas from the author who wrote The Oh, She Glows CookbookOpens a new window in your browser.. Another famous plant-based blogger is the Minimalist BakerOpens a new window in your browser.. The recipes on this site are particularly suited to newbies, as they all require fewer than 10 ingredients. Need more inspiration? Check out this round-up of 20 of the best online plant-based recipe bloggersOpens a new window in your browser..

Adding more plant-based proteins to your diet isn't just good for the planet and your health, it's also simpler than you might realize. From easy fast food options, to prepared foods that will help you get dinner on the table faster, to simple meals you can cook from scratch, options for a plant-iful diet abound.