How to dip your toe into plant based proteins

Let’s talk about what you might consider when diving into this lifestyle. Spoiler: it’s all about building new habits.

The start of a new year is always a prime time to kick off a new habit. There’s something about flipping the calendar that sends a signal: fresh start, clean slate, a whole year to become a better version of ourselves. I love that energy!

Not a real person…

But I don’t believe in limiting this mindset to January 1. Putting all that pressure on a single day can feel overwhelming. Change is hard enough without the relentless “new year, new you” messaging everywhere. It’s enough to make me want to crawl under the covers and mutter, “New year, new me… next year.”

IYKYK

Instead of aiming for a whole new me, I prefer to think about enhancing me—making small, meaningful tweaks to what I’m already doing.

A few years ago, I decided to go plant-based, and it’s been fantastic. It simplified my eating habits. Before, I had what I’d call a “patchwork” approach to meals. Translation: no real planning. I’d eat whatever was on hand, swing by the store at random, or grab something cheap and easy on my way home. Cooking felt like a hassle—a belief I happily clung to at the time.

PB&J to the rescue…?

Going plant-based, I discovered a whole new world of flash-frozen products—delicious meat substitutes that were balanced in protein, carbs, and fats. Best of all, they’re ready in like 30 minutes and sometimes less. With the time and effort barrier removed, meal planning suddenly felt manageable. The protein piece was sorted, and prep time? Practically non-existent.

But fair warning: not all meat substitutes are created equal. Let’s be honest—none of them will fool a die-hard carnivore. Thankfully, my transition wasn’t too jarring since I’d already cut back on meat. Red meat was rare for me, chicken was occasional, and ground turkey or salmon were my go-to’s. If that’s not your starting point, I get it—meat substitutes aren’t for everyone.

Still, here’s my take on what’s worth trying. Think of these suggestions as a guide to help you ease into plant-based eating.

Gardein is an excellent entry point for meat substitutes. For starters, they’re easy to find—almost every grocery store carries at least a few of their products. My favorite? Their crispy chicken tenders. They’re endlessly versatile.

You can eat them solo, toss them onto a salad, or transform them into a meal. Slice them up, drizzle on some marinara sauce, add melted plant-based cheese, and voilà—chicken parmigiana. Add salsa and wrap them in a tortilla, with some greens and you’ve got crispy chicken tacos, dinner is served! They work in almost any recipe where you’d use chicken. These tenders were my gateway into realizing, “Hey, maybe this plant-based thing isn’t so hard after all.”

Deliciously simple tacos!

I encourage you to give them a try. Next time you’re at the store, pick up a pack. Consider it your toe-dip into plant-based eating. There are 10 tenders in a package. Bake them in the oven (or better yet, a toaster oven) to enhance their crispiness.

Try replacing just one animal-based meal with three of these tenders. It’s a small step, but it might shift your mindset about how challenging plant-based eating really is. Don’t worry—I won’t take it personally if you don’t like them. I didn’t invent them; I’m just a fan sharing my experience.

But if you do try them—or if another product catches your eye—I’d love to hear what you think.