Transforming your favourite meals

Step 1: Identifying your favourite meals

Before making changes, start by listing a few of your favourite meals. Think about dishes you regularly enjoy – ones that feel comforting, satisfying, or nostalgic.

Exercise

Write down 3-5 of your favourite or mostly commonly cooked meals.

Step 2: Transforming Your meal using the matrix

Referencing the Healthier Plate Matrix, think about how each of your chosen meals could be modified step-by-step.

1️⃣ Traditional version: The standard way you usually eat it (including meat, dairy, eggs, and processed ingredients). This may be your starting point if your chosen meal contains animal products. If it doesn’t, ignore this version.

2️⃣ Vegan version: The same meal but “veganised” (substituting animal products for vegan alternatives like plant-based meats, dairy-free cheese, or egg replacements).

3️⃣ Plant-based version: A meal made with more whole-food ingredients rather than processed vegan substitutes.

4️⃣ Whole food plant-based (WFPB) version: The most nutrient-dense version, using whole foods with minimal or no processed ingredients.

Exercise

For each meal, write the adjustments you’d make to move it somewhere further along the matrix that you’d like to try first. Refer to the Healthier Plate Matrix for examples.

Step 3: Where does your tweaked version fit?

Look at the adjustments you’ve made to your meals and determine where along the Healthier Plate Matrix they land. Are they vegan, plant-based, or fully whole food plant-based?

Exercise

For each meal, note where your new version sits on the matrix.

Vegan: Contains no animal products but may still include processed substitutes.

Plant-based: More whole foods but still some processed ingredients.

Whole food plant-based: Focused on whole, minimally processed ingredients.

Step 4: Make a plan to try your tweaked version

Now that you’ve created your adjusted versions decide when you’ll try them!

Exercise

Write down a specific date for each meal when you’ll make and test your new version.

Final reflection

You may like to make this in your notebook.

• Which of your meals was easiest to tweak?
• Did you discover a version that excites you?
• How do you feel about testing these new versions?

Remember, you don’t have to go from traditional to WFPB overnight. The key is making changes at a pace that feels right for you while experimenting with what you enjoy!