Since then, I’ve reduced my consumption of animal products (much less meat and dairy) and virtually eliminated processed foods (almost no snack or junk foods at all, and no white pasta, bread, and so on during the day—I splurge at dinnertime). I eat mostly what I refer to as plants—beans, whole grains, fruits, and vegetables. I’ve lost weight (35 pounds, to be exact), my cholesterol has dropped from 240 to 180, I sleep better, and I’m happier. Not bad. And a bonus of my plant-based diet is that it is better for the planet. In fact, a United Nations report found that 18% of greenhouse gases can be traced to industrialized livestock production. (But you don’t have to tell us that. We here at Prevention love to go meatless.) This switch toward food that focuses on plants and uses meat as more of a garnish hasn’t been hard for me, and I doubt it would be for you—especially with these tasty recipes as a starting point. More-Vegetable-Than-Egg Frittata (pictured above) For vegetables, try asparagus, mushrooms, zucchini, spinach, or Swiss chard. A frittata is a great way to use cooked vegetables, too. Instead of 4 cups raw veggies, add about 2 cups cooked to the onions, give a couple of good stirs, and proceed to step two. WORK TIME: 15 MINUTES / TOTAL TIME: 35 MINUTES / SERVINGS: 4 2 Tbsp olive oil 1/2 onion, sliced 4 c mixed vegetables (we used sliced Swiss chard, cut-up asparagus, and diced zucchini) 1 tsp salt 1/4 c fresh basil leaves (optional) 3 eggs 1/2 c freshly grated Parmesan cheese (optional)

  1. PUT 1 tablespoon of the oil in 12" nonstick skillet over medium heat. When hot, add onion and cook until soft, about 3 minutes. Add vegetables and 1/4 teaspoon of the salt. Raise heat to medium-high and cook, stirring occasionally, until softened, about 10 minutes. Adjust heat as necessary so vegetables brown a little without scorching.
  2. TURN heat to low when vegetables are nearly done and add basil, if using. Cook, stirring occasionally, until pan is almost dry, up to 5 minutes longer for wetter ingredients such as mushrooms.
  3. BEAT eggs and cheese (if using) in bowl while vegetables cook. Season with remaining 3/4 teaspoon salt and freshly ground black pepper. Add remaining 1 tablespoon oil to pan. Pour in eggs, using a spoon if necessary to distribute them evenly. Cook, undisturbed, until eggs are barely set, about 10 minutes. Run under the broiler for a minute or two to brown very slightly.
  4. CUT into wedges and serve hot, warm, or at room temperature. NUTRITION (per serving) 136 cal, 7 g pro, 5 g carb, 2 g fiber, 10.5 g fat, 2 g sat fat, 665 mg sodium More from Prevention: 10 Amazing Breakfast Casseroles [pagebreak] Spinach and Sweet Potato Salad I think of this as a meal rather than as a side salad. A little bacon goes a long way here. The recipe can be made up to the final step an hour or so ahead. Reheat the dressing over very low heat before finishing. WORK TIME: 20 MINUTES / TOTAL TIME: 45 MINUTES / SERVINGS: 4 2 lg sweet potatoes (about 1 1/4 lb), peeled and cut into 1" cubes 1/4 c olive oil 1 tsp salt 2 thick slices bacon (2 oz total) 1 red bell pepper, chopped 1 sm red onion, halved and thinly sliced 1 Tbsp minced fresh ginger 1 tsp ground cumin 1/3 c orange juice (from 1 orange) 1 lb fresh spinach leaves
  5. HEAT oven to 400°F. Put sweet potatoes on baking sheet, drizzle with 2 tablespoons of the oil, sprinkle with 3/4 teaspoon of the salt, and toss to coat. Roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove from oven but leave on pan until ready to use.
  6. COOK bacon in stainless steel or nonstick skillet over medium heat while potatoes roast, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving any darkened bits in pan. chop bacon. Put pan back over medium heat and add remaining 2 tablespoons oil. When hot, add bell pepper, onion, ginger, and remaining 1/4 teaspoon salt. cook, stirring once or twice, until no longer raw. Stir in cumin and bacon. Stir in orange juice and turn off heat.
  7. PUT spinach in large bowl. Add sweet potatoes, warm dressing, and freshly ground black pepper to taste and toss to combine. Taste and add salt if needed. NUTRITION (per serving) 346 cal, 8 g pro, 30 g carb, 6 g fiber, 23 g fat, 5 g sat fat, 863 mg sodium [pagebreak] Chicken Not Pie No one will miss the crust or realize that the amount of chicken has been cut back in this nontraditional potpie. With lots of creamy potatoes, it’s a pretty spectacular take on an old favorite. WORK TIME: 30 MINUTES TOTAL TIME: 1 HOUR 10 MINUTES SERVINGS: 4 3 Tbsp olive oil 1 sm onion, chopped 1 1/2 c chicken or vegetable stock (we used Kitchen Basics) 1 c dry white wine or water 1 1/2 tsp chopped fresh thyme or tarragon leaves or 1 tsp dried thyme or tarragon 12 oz boneless, skinless chicken breast 2 or 3 lg Yukon gold potatoes (about 1 1/4 lb), cut into 1" cubes 2 med carrots or parsnips, sliced 1 1/4 tsp salt 1/2 lb green beans or asparagus, trimmed and cut into 1" pieces 2 Tbsp freshly squeezed lemon juice (from 1 lemon) 1 c frozen peas 1 Tbsp chopped fresh parsley leaves (optional)
  8. HEAT oil in large Dutch oven over medium heat. When hot, add onion and cook, stirring occasionally, until softened, about 5 minutes. Add stock, wine, and thyme. Bring to a boil and add chicken. Reduce heat to medium-low, cover, and simmer until meat is barely cooked through, 5 to 6 minutes. Remove chicken.
  9. STIR in potatoes, carrots, and salt and bring to a boil. Reduce heat so liquid bubbles enthusiastically. cover and cook until potatoes are almost tender, about 20 minutes.
  10. ADD green beans. Cook, stirring occasionally, until vegetables are just tender, about 10 minutes. If liquid hasn’t begun to thicken, increase the heat and cook a few minutes longer, stirring to prevent vegetables from sticking.
  11. CHOP or slice chicken and return it, along with any accumulated juices, to the pot. Stir in lemon juice. when warmed through, add peas. Taste and add salt and pepper if needed. Serve sprinkled with parsley, if desired. NUTRITION (per serving) 415 cal, 27 g pro, 41 g carb, 8 g fiber, 11.5 g fat, 2 g sat fat, 980 mg sodium [pagebreak] My Vegetable Chili Kidney beans or pinto beans are a traditional starting point, but if you want to get creative, try chickpeas, black beans, cannellini beans, navy beans, or even lentils. WORK TIME: 30 MINUTES / TOTAL TIME: 1 HOUR 10 MINUTES / SERVINGS: 6 3 Tbsp olive oil 1/2 lb ground beef, pork, turkey, or chicken (optional) 1 onion, finely chopped 3 cloves garlic, minced 1 or 2 sm eggplant, cubed 1 med zucchini, chopped (or use more eggplant) 2 carrots, chopped 1 c quartered mushrooms 1/4 tsp crushed red-pepper flakes 4 c canned kidney or pinto beans, rinsed and drained 1 box (26 oz) chopped tomatoes (about 3 c) (we used Pomi) 1 3/4 tsp salt 1 tsp ground cumin 1 tsp dried oregano 4 c water or stock 1/2 tsp freshly ground black pepper 2 Tbsp chopped fresh cilantro or parsley (optional)
  12. HEAT oil in large Dutch oven over medium heat. When hot, add meat, if using. Season with salt and cook, stirring frequently, until well browned all over, about 5 minutes. Remove meat from pan and drain off all but 3 tablespoons of the fat. (If you’re skipping meat, put oil in pan and start recipe here.)
  13. RETURN Dutch oven to stove over medium-high heat. Add onion and garlic. Cook and stir until just softened, about 1 minute. Add eggplant, zucchini, carrots, mushrooms, and red-pepper flakes. Cook, stirring occasionally, until vegetables begin to soften, 15 to 20 minutes, adjusting heat so that nothing scorches.
  14. ADD beans, tomatoes (with juice), salt, cumin, and oregano. Return meat (if using) to Dutch oven. Add enough water to submerge everything. Bring mixture to a boil, reduce heat to medium, and cook, stirring occasionally and adding more liquid if necessary, 15 minutes. Add black pepper, season with salt to taste, and sprinkle with cilantro, if desired. NUTRITION (per serving) 266 cal, 12 g pro, 37 g carb, 13 g fiber, 8 g fat, 1 g sat fat, 943 mg sodium More from Prevention: 20 Satisfying Soups And Stews [pagebreak] Simple Sorbet Turn your food processor into an ice-cream maker. Use frozen fruit and you can have homemade sorbet in minutes. WORK TIME: 10 MINUTES / TOTAL TIME: 10 MINUTES / SERVINGS: 4 1 lb frozen strawberries, peaches, mango, or other fruit 1/2 c plain yogurt, creme fraiche, or silken tofu 1/3 c sugar PUT strawberries, yogurt, and sugar in food processor. Puree until creamy, stopping to scrape down sides of bowl as needed. if fruit doesn’t break down completely, gradually add water as needed through feed tube, a tablespoon or two at a time, being careful not to overprocess sorbet into liquid. Serve immediately or freeze. to serve later, allow 10 to 15 minutes for sorbet to soften at room temperature. (Have left-over fruit? Toss ’em in the blender to make one of our 20 Superhealthy Smoothies.) NUTRITION (per serving) 123 cal, 2 g pro, 29 g carb, 2 g fiber, 1 g fat, 0.5 g sat fat, 16 mg sodium 3 Steps To Change Your Food Focus
  15. Make plants a priority When it comes to answering the question “What should I cook for dinner?” most of us are conditioned to think of chicken or beef. Switch this mindset and start with your shopping list: Buy half as much meat as you usually do and twice as many plants. This will encourage you to think of vegetables, grains, and beans as the focal point of meals and will help you start treating meat as a garnish or a side dish. I bet you’ll also see a drop in your grocery bill.
  16. Stock quick-cook staples The easiest way to eat more grains, beans, and vegetables is to keep them on hand. (And to have these 14 Best Kitchen Appliances to cook them in.) Some of my favorite basics:

Grains couscous, quinoa, and bulgurLegumes lentils and canned or dried chickpeas, kidney beans, and white beansVegetables boxed tomatoes and frozen peas, corn, and brussels sprouts

  1. Embrace olive oil Your healthiest and most versatile option among fats is olive oil. Use butter when you want a more luxurious flavor, but make olive oil your everyday fat of choice. Why The Freezer Rocks I love in-season produce, but if it’s not June and you want peas in your “not pie,” don’t hesitate to pick up a bag in the freezer section. Vegetables and fruits are frozen at their nutritional peak.  More from Prevention: 16 Freezer-Friendly Recipes MARK BITTMAN is the author of the best-selling How to Cook Everything and Food Matters. He’s also a New York Times food columnist (“the minimalist”) and regular Today show guest.