Choose your focus

Nina shared seven practical ways to make your meals more plant-based and boost your intake of vegetables, legumes, fruit and wholegrains. One of her key messages was that finding social support can make all the difference when you’re trying to make changes – whether that’s from friends, family, or even online communities.

Choose one or two tips to focus on, and think about who could support you or join you in trying something new.

Step 1: Review the seven tips

Here’s a quick recap of Nina’s tips.

Tip 1: Have a high fibre breakfast

Start your day with meals like:

• Porridge
• Overnight oats
• Veggie tofu scramble
• Baked beans
• A banana if you’re not too hungry

Tip 2: Make half your plate vegetables

Whether it’s a plated meal or a one-pot dish, aim for half to be vegetables.

Tip 3: Swap meat for legumes

Nina sees the most significant impact here in terms of favourable health outcomes, with her clients.

• Use chickpeas instead of chicken in salads
• Swap beans or lentils for mince in tacos, bolognese or chilli
• Start small with just making these swaps to three meals per week (if you’re currently eating meat in your meals daily)

Tip 4: Eat at least two pieces of fruit per day

Simple but powerful. Remember, this is a minimum also!

Tip 5: Cook a whole food plant-based meal at least weekly

Set a goal to cook 1-2 plant-based meals per week to practice new ingredients and recipes.

Tip 6: Choose wholegrains

• Brown rice instead of white
• Wholegrain bread instead of white
• Wholemeal or legume pasta instead of white pasta

Tip 7: Make a big salad every day

Not just leaves – make it hearty with plenty of starches like rice, quinoa, chickpeas, lentils, or potatoes to keep it filling.

Step 2: Choose your focus for this week

Review the list and select one or two tips to focus on this week. Pick options that feel realistic for your current situation. Make a note of these.

Step 3: Think about your social support

Nina highlighted how valuable it can be to have someone to share the journey with – whether that’s a partner, family member, friend or someone online.

Who could you invite to try one of these tips with you? It doesn’t have to be someone eating fully plant-based – they could just join you in trying a new breakfast, salad, or plant-based meal.

Think about a person you could invite to try a tip with you, and reach out to them.
If no one comes to mind, consider joining an online plant-based community for ideas, encouragement and recipe inspiration.

Step 4: Make a personalised action plan

Write down exactly how you’ll apply each tip you’ve chosen this week. Be specific – which meals will you apply it to? Which foods will you use?

For example:

• Tip: Tip 3 – swap meat for legumes
• How I’ll put it into action this week: Use lentils instead of mince in Tuesday’s spaghetti bolognese

Step 5: Reflect at the end of the week

At the end of the week, check in with yourself.

• Did you follow through with the tip(s)?
• How did these changes feel?
• Did having social support (if you had any) make a difference?
• Would you like to stick with these tips next week, or try different ones?
• Any other notes?

Final thought

Making changes is easier – and more enjoyable – when you’re not doing it alone. Whether you’re cooking with a friend, sharing recipes online, or simply chatting about your wins with someone who gets it, social support helps you stay motivated and connected to your goals.