Plant protein strategies

Include high-protein foods in each plant-based meal in order to feel satisfied, suggests Jack Norris, R.D., plant-based expert and co-author of Vegan for Life. He adds, "Simply removing animal products from your diet is going to leave you with mostly low-calorie foods, such as salads, vegetables and fruit. Eating only these foods could quickly leave you feeling hungry and weak."

Plant protein options

While a couple of decades ago, you might have been hard pressed to find tofu, veggie burgers or plant-based milk in mainstream supermarkets or restaurants, now they are everywhere. Most supermarkets have plant-based sections, and restaurants are offering more options, including Taco Bell (which has a "Vegetarian Certified" menu), Wendy's, Chipotle and TGI Fridays. The best plant proteins come from whole, nutrient-rich foods, such as pulses (beans), soy foods (tofu, tempeh), nuts and seeds.

Try these delicious plant-based meal options:

--Veggie-burger on a whole grain bun with lettuce, tomato and avocado

--Chickpea curry with brown rice and a cucumber salad

--Pasta with white beans, pine nuts and zucchini

--Tofu with ratatouille and farro

--Tempeh, vegetable, quinoa stir-fry

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)