By: Paige Valentik MPS, RD, LDN

One of the biggest trends right now? Building meals around plants. You might hear terms like “plant-based,” “plant-forward,” or “veggie-focused,” but at the core, it simply means this: letting fruits, vegetables, whole grains, beans, nuts, and seeds take center stage more often. And no—you don’t have to give up meat entirely to benefit.

There’s a reason this approach is gaining traction. Research consistently shows that meals rich in plant foods are linked to:

• Improved heart health – Higher fiber intake can help lower cholesterol levels
• Better blood sugar control – Especially helpful for preventing or managing insulin resistance
• Digestive support – Fiber feeds beneficial gut bacteria
• Weight management – Plant foods tend to be more filling with fewer calories
• Reduced inflammation – Thanks to antioxidants and phytonutrients

Beyond physical health, many people also notice improved energy levels and overall well-being when they shift toward more plant-centered eating.

One of the biggest misconceptions is that you have to fully commit to a vegetarian or vegan lifestyle to see benefits. That’s simply not true. A more realistic (and sustainable) approach is to start small. Swap out one traditional meat-and-potatoes meal per week for a plant-forward version. You don’t need complicated recipes or specialty ingredients. Simple swaps can go a long way:

• Replace half (or all) of the meat in tacos or pasta with lentils or beans
• Use chickpeas or tofu instead of chicken in salads or grain bowls
• Try veggie-based proteins like black bean burgers or hummus wraps
• Bulk up meals with vegetables—add spinach, peppers, mushrooms, or zucchini wherever you can

Think of it less as “taking something away” and more as adding variety and balance. Small, consistent changes can have a meaningful impact on your health over time. See a lunch and dinner recipe below to get started.

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Lunch: Mediterranean Chickpea Salad

Ingredients:

• 1 can chickpeas (rinsed and drained)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ¼ red onion, thinly sliced
• ¼ cup feta cheese (optional)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt & pepper to taste

Instructions:

1. Combine chickpeas, tomatoes, cucumber, and red onion in a bowl.
2. In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
3. Pour over salad and toss well.
4. Top with feta.

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Dinner: One-Pan Veggie & Black Bean Enchilada Bake

Ingredients:

• 1 can black beans (rinsed and drained)
• 1 cup corn (fresh or frozen)
• 1 bell pepper, chopped
• 1 zucchini, chopped
• 1 cup enchilada sauce
• 4–6 small tortillas (cut into strips)
• 1 cup shredded cheese
• 1 tsp cumin
• 1 tsp chili powder

Instructions:

1. Preheat oven to 375°F.
2. In a large bowl, mix beans, corn, veggies, enchilada sauce, and spices.
3. Stir in tortilla strips.
4. Pour into a baking dish and top with cheese if desired.
5. Bake for 25–30 minutes until bubbly and heated through.