Eat This, Not That: Your Guide to Delicious Plant-Based Food Swaps

Thinking about giving plant-based eating a try? You’ve probably heard some buzz about how eating more plants might be good for you and the environment. It’s been all over the news and on Netflix documentaries lately. Whatever’s got you interested, taking those first steps can feel tricky.

I can help get you started with some easy swaps I’ve found for replacing common foods with plant-based alternatives. Nothing too crazy – just some simple changes that could make a real impact. And, there’s no need to toss out everything in your kitchen or completely change how you eat overnight. I’m talking small, doable tweaks that can really add up over time.

Swapping Out the Old, Swapping In the New

The key to lasting change isn’t willpower – it’s strategy. Making small changes over time tends to stick better than trying to change everything at once. So as we explore these swaps, remember to start small, be consistent, and give yourself time to adjust.

Try focusing on one category at a time, giving yourself 2-4 weeks to experiment before moving on to the next. There’s no need to be perfect –  just try to make better choices when you can.

Now, here are the delicious swaps you can try in each category:

Sweeteners:

• Out: Refined sugar, artificial sweeteners, sugary syrups, sugary salad dressings
• In: Date paste, syrup or powder (Date Lady is a great brand), monk fruit, stevia, unsweetened applesauce, homemade tahini or mustard-based salad dressings or Primal Kitchen as a few healthier options (just check for added dairy).

Savory Snacks:

• Out: Chips, salty snacks, pre popped popcorn, crackers, beef jerky
• In: Nuts & seeds, hummus, salsa, baked tostadas, sliced veggies, popcorn kernels (try air-popping!), low-salt plantain or kale chips, baked chickpeas

Sweet Snacks:

• Out: Candy, granola and cereal bars, cookies, cakes, baked packaged goods, sugary peanut butter
• In: Fresh/frozen fruit, baked fruit chips, unsweetened dried fruit (in moderation), dried goji berries, sugar-free nut butters, Lara bars, dates with a little peanut butter, Lily’s dark chocolate chips

Cereals:

• Out: Any cereal with more than 6 grams sugar per serving
• In: Rolled or steel-cut oatmeal (not instant), bulgur, grits, flax and chia seeds, Ezekiel brand boxed cereals

Breads and Grains:

• Out: White breads, “100% wheat”, “multigrain”, “heart healthy” breads, white pastas and rices
• In: 100% whole wheat/whole grain breads & pasta, sourdough or Ezekiel bread, corn tortillas, brown rice, quinoa

Dairy and Eggs:

• Out: Milk, creams, yogurts, cheeses, eggs, butter/buttery spreads, mayonnaise
• In: Nut, soy or oat milk, nut/soy-based cheeses (Chao brand tastes almost like the real thing), Just Egg, Chosen Vegan Mayo (made with avocado oil), homemade cashew parmesan, homemade queso sauce, homemade mozzarella

Proteins:

• Out: Beef, chicken, turkey, pork, bacon, sausages, hot dogs, deli meats, high-mercury fish
• In: All types of beans, lentils, tofu, tempeh, seitan

Seafood (if still eating fish):

• Out: Swordfish, tuna, halibut, lobster, snapper, pike, marlin, sea bass (all higher in mercury)
• In: Wild (not farmed) anchovies, sardines, king salmon, clams, shrimp, oysters, scallops, pollock, catfish

Beverages:

• Out: Sodas, fruit juices, alcoholic beverages
• In: Herbal/green or black teas, water, sparkling water (no sugar or sodium), Humm brand no-sugar kombucha

Canned and Packaged Items:

• Out: High-sodium canned soups, noodle packets
• In: Lower sodium soups (less than 300 mg sodium – pretty hard to find!)

Oils:

• Out: Coconut, palm, vegetable, canola, safflower, sunflower oils
• In: Extra virgin olive oil, avocado oil

I’ll be honest: the toughest part of my plant-based journey was giving up cheese. At first, I thought I’d never enjoy pizza or a good cheese board again. But after trying a bunch of different options, I found some plant-based cheeses that hit the spot. It took some time, but now I don’t even miss the dairy stuff. If you’re a cheese lover like me, don’t worry – I’ll be sharing my full cheese-swapping adventure in an upcoming blog post and provide you with some tips and brand recommendations.

Plant-Based Swaps for Your Favorite Meals

Now that you’ve stocked your kitchen with healthier alternatives, let’s put them to good use! Here are some delicious plant-based recipes that will satisfy your cravings for classic comfort foods:

• Grillable Black Bean Burger (replaces beef burgers): Packed with protein and fiber, these will make you forget about the drive-thru.
• Creamy Cashew Alfredo Pasta (replaces dairy-based alfredo): All the richness without the dairy.
• Hearty Lentil Chili (replaces meat chili): So filling, you won’t miss the meat.
• Crispy Cauliflower Tacos (replaces fish tacos): Taco Tuesday just got a whole lot healthier!
• Jackfruit “Pulled Pork” Sandwiches: You’ll swear it’s the real deal.
• Lentil Bolognese Spaghetti: All the comfort, none of the cholesterol.
• Chickpea “Chicken” Salad: Perfect for sandwiches or crackers.

Swap Your Kitchen Habits: Plant-Based Cooking Techniques

Switching to plant-based eating isn’t just about swapping ingredients – it’s also about learning new cooking techniques. Here are some game-changing tips:

Egg or Oil Replacements in Baking:

• Flax or chia eggs (1 tbsp ground flax/chia + 3 tbsp water)
• Aquafaba (liquid from canned chickpeas) – great for salad dressings instead of oil!
• Mashed banana or applesauce for moisture in baked goods

Creamy Sauces Without Dairy:

• Cashew-based sauces (soak cashews overnight, blend with water – voila!)
• Coconut milk for curries and creamy soups
• Nutritional yeast for cheesy flavor

Adding Umami Flavor:

• Nutritional yeast (yes, again – it’s that good)
• Miso paste
• Mushroom powder
• Soy sauce, tamari or liquid aminos
• Smoked paprika (hello, bacon-y flavor!)

Plant-Based Thickening Agents:

• Arrowroot powder
• Cornstarch
• Pureed vegetables (sneaky way to add nutrients!)

Grilling and Roasting for Meat-Like Textures:

• Marinated portobello mushrooms (great burger substitute)
• Cauliflower steaks
• Grilled eggplant
• Roasted jackfruit (perfect for pulled “pork”)

Not only are these plant-based cooking techniques healthier for you – they offer an opportunity to discover new flavors you might enjoy. Enjoy trying different things and see what you like. What works for me might not work for you, and that’s okay.

Don’t worry about getting it right all the time. It’s natural to want your old favorites occasionally, and that’s perfectly fine.  Just keep taking small steps towards healthier habits, and you’ll most likely discover new dishes you enjoy just as much!

For more ideas to get you started on your plant-based adventure, download our free guide “Plant-Powered Meal Planning 101: A 6-Step Guide.” This checklist will walk you through creating delicious, satisfying plant-based meals that are easy to prepare using simple swaps.

Drop your favorite plant-based swaps in the comments – your clever idea might be someone else’s dinner-saving revelation!