12 plant-based swaps for everyday meals that help the planet

I’m not vegan, and I don’t pretend to be.

I still love a perfectly seared steak and I’m not turning down good sushi anytime soon.

But over the years, traveling, cooking, and working in restaurants taught me something simple: small swaps matter.

You don’t need to overhaul your entire diet to make a difference.

You don’t need to give up the food you love.

You just need a few smarter choices that reduce your footprint without reducing flavor.

That’s what this article is all about.

Ready? Let’s dig in.

1) Oat milk instead of dairy milk

I used to be that guy who swore nothing could replace whole milk.

Then I tried oat milk in my morning coffee.

Shockingly, it worked. The creaminess, the mild sweetness, the froth, it all delivers.

And as far as environmental impact goes, oat milk tends to use significantly less land and water than dairy.

You know what I love most about this swap?

It requires zero effort.

You use it the exact same way. In lattes, smoothies, cereal, or baking.

If you’re looking for your first easy win, start here.

2) Lentils instead of ground beef

This sounded ridiculous to me the first time someone suggested it.

Lentils in tacos?

But once I cooked them down with onion, garlic, smoked paprika, and a splash of soy sauce, I understood.

Lentils do not pretend to be beef. They just absorb flavor like crazy.

They work in tacos, sloppy joes, pasta sauce, and shepherd’s pie.

They cook fast and cost next to nothing.

If you like food that is hearty and comforting, this is your friend.

3) Chickpeas instead of chicken in salads and wraps

Chickpeas are the dependable friend who always shows up on time.

You can roast them with spices, toss them into salads, smash them for a quick wrap filling, or sauté them with garlic and lemon.

What I love about chickpeas is the texture. Firm enough to feel substantial but light enough to not weigh you down.

When I lived in Barcelona for a few months, I ate a chickpea salad almost every day.

Did I miss chicken? Not really.

Did I feel great? Absolutely.

4) Mushrooms instead of steak in sandwiches and bowls

Here is a fun trick from my restaurant days.

Mushrooms sautéed properly are absolute flavor bombs.

The key is simple. Do not crowd the pan.

Give them space, let them brown, and hit them with butter or olive oil, thyme, and a splash of balsamic.

Suddenly you have something meaty, rich, and completely satisfying.

Thick-cut portobellos work great in sandwiches or on the grill.

Cremini or shiitake mushrooms are unbeatable in grain bowls or risottos.

No, it will not replace steak.

But it scratches the same itch.

5) Cashew cream instead of heavy cream

I learned this one from a chef who was obsessed with plant-based experimentation.

He would soak cashews, blend them with water, and use the resulting cream in everything from pasta sauces to soups.

It blew my mind.

Cashew cream has the richness of heavy cream without the dairy footprint.

It is neutral enough for both savory and sweet dishes.

The best part?

You can make a big batch and freeze leftovers in small portions.

Future you will be grateful.

6) Beans instead of beef in chili

Here is a question. Have you ever met someone who complained that chili had too many beans?

I have not.

A bean-forward chili is hearty, packed with protein, and incredibly flexible.

I like to mix black beans, kidney beans, and pinto beans, then load it up with tomatoes, cumin, smoked paprika, and chopped peppers.

If you want a smokier, deeper flavor, add a bit of chipotle in adobo.

Serve it with lime, avocado, and cilantro and trust me, you will not miss anything.

7) Tofu scramble instead of scrambled eggs

Tofu used to intimidate me.

Mostly because I did not know what to do with it.

Then one morning, I pressed it, crumbled it into a pan, and cooked it with turmeric, garlic powder, nutritional yeast, and a little salt.

It came out surprisingly good.

Add veggies, wrap it in a tortilla, drizzle with hot sauce, and you have breakfast.

Tofu scramble is not trying to trick you into thinking it is eggs.

It is just a different, enjoyable option that also happens to be gentler on the planet.

8) Nut-based yogurt instead of dairy yogurt

If you are a yogurt-for-breakfast person, this swap is almost effortless.

Almond, coconut, and cashew yogurts have come a long way.

The texture is creamier than it used to be and the flavor options are impressive.

I like using it with granola, berries and honey, smoothies, or as a base for tahini or herb sauces.

Pro tip. Go for the unsweetened versions so you can build your own flavor profile.

9) Jackfruit instead of pulled pork

The first time I had jackfruit, no one told me what it was.

I just ate a pulled barbecue sandwich and thought, this is pretty good. A little lighter than usual.

Then I learned the truth.

Jackfruit shreds exactly like meat and soaks up sauce beautifully.

You will not get the smoky depth of pork, but with a good barbecue sauce, it is a fun, sustainable alternative.

I have served jackfruit tacos to friends who had no idea they were not eating meat.

Not on purpose, but it made for a great moment.

10) Tempeh instead of bacon in BLTs

Tempeh is one of those ingredients that quietly does its job without showing off.

Slice it thin, marinate it in soy sauce, maple syrup, smoked paprika, and garlic powder, then pan-fry it.

Now you have something smoky, crispy, and surprisingly bacon-like.

Layer it on a BLT with ripe tomatoes and toasted bread, and you get a lighter, plant-powered version that still hits the nostalgia note.

Side benefit. Tempeh is packed with protein and probiotics, so your gut wins too.

11) Veggie broth instead of chicken broth

This one is almost too easy.

Most soups, stews, and sauces do not need chicken broth.

Veggie broth carries flavor well, especially if you add garlic, herbs, or a splash of soy sauce for depth.

I use veggie broth when cooking grains, making risotto, simmering vegetables, or deglazing pans.

Half the time, no one knows the difference.

It is small, but small changes add up.

12) Plant-based sausages instead of pork sausages

Here is the swap that surprises people the most.

Plant-based sausages have gotten extremely good.

I have grilled them at barbecues where even the meat eaters grabbed seconds.

The texture, the seasoning, the snap, it is all there.

They work great in pasta dishes, breakfast plates, and stir-fries.

They also tend to have a much lighter environmental footprint compared to traditional pork.

If you are craving comfort food but want a more sustainable plate, this is an easy win.

The bottom line

Here is the truth.

You do not need to go vegan to eat in a way that supports the planet.

You do not need to change your personality, your identity, or your favorite recipes.

All you need are a few simple, flexible swaps.

Try one this week.

Then another next week.

Let the momentum build slowly and naturally.

Food should bring joy, not guilt.

And every time you choose a plant-based option, even once, you are nudging the world in a slightly better direction.

That is worth celebrating.