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Chances are you’ve heard a lot about carbon footprints and greenhouse gases. But if you want to drive major change with what’s on your plate, it means looking at the complete picture.

That’s why our calculator takes six key pillars of sustainability into account to give you the full story of your food’s impact on the planet.

Choose an option below to get started:

Tofu? Might just be more exciting than you think.

The most well-known, tried-and-true fixture of plant-based eating has been packaged on grocery store shelves for a very long time—but despite its staple status, tofu isn’t exactly considered a groundbreaking choice when you’re looking to prepare a protein-packed meal. You may even be thinking it’s—gulp—boring.

While we admit that tofu isn’t always incorporated into dishes in ways that get the mouth watering, we also know that tofu represents one of the most versatile, tasty plant-based options in the supermarket…if you know what to do with it.

There are plenty of ways to inject tofu with a punch of flavor: you can marinate it, sear it, bake it, pan fry it, grill it—the options are endless. But the truth is, there are plenty of recipes out there to help you do all of the above. What we’d like to show you instead are dishes that showcase some outside-the-box uses for tofu, any of which is sure to kickstart your culinary creativity.

Here are seven recipes that will have you thinking about tofu in a whole new light:

Use it as a dessert: Tofu crème brûlée

Surprising as it may sound, tofu is actually a heavy hitter of plant-based desserts—its silken variety is a key ingredient in many rich, creamy confections. Put a soybean spin on a French classic with this easy-to-make tofu crème brûlée, a solid selection to satisfy any sweet tooth.

Make it cheesy: Tofu ricotta lasagna

Dinner looking a little too plain? Add a dash of texture and give your meal a comfort-food feel by exploring the many ways tofu can be downright cheesy—try our favorite tofu ricotta lasagna, a hearty dish that’s also much healthier than its conventional counterpart.

Blend it: Strawberry banana tofu smoothie

If you’re a fan of quick-and-easy, it doesn’t get much quicker and easier than a smoothie. Whether you’re looking for breakfast on-the-go or a post-workout boost, silken tofu can pack the protein punch you need to take your smoothie to the next level. Start out with this tofu-infused take on a classic strawberry-banana.

Sauce-ify it: Pasta with creamy tofu sauce

Just as it bolsters desserts from cheesecakes to mousses, tofu can also thicken and enrich sauces of all kinds—perfect for pasta lovers like us. Give this creamy tofu sauce a try and drizzle it over the pasta of your choice (veggies optional, but encouraged!).

Throw it in the pot: Tofu noodle soup

There’s nothing more gratifying than a hearty bowl of soup, whether you’re fighting the winter chill, fighting off a cold, or just crave some classic comfort food. In this plant-based take on chicken noodle soup, the chicken is replaced with delicious, bite-sized savory tofu sure to satisfy.

Use it in place of egg: Edamame “egg” salad

If you’re in the early stages of eating plants, for a change, you’ll know that eggs can seem somewhat difficult to replicate at first. Luckily—among many innovative new plant-based products now available—there’s tofu to the rescue. Plant-ify the eggiest of egg dishes by swapping in some strategically-seasoned firm tofu for this alternative take on egg salad.

Supplement your side dishes: Tofu garlic mashed potatoes

Mmm, starch. There’s nothing we love more than a heaping side of mashed potatoes alongside just about any entrée, and this recipe uses silken tofu to make these spuds extra decadent and filling—not to mention six cloves of garlic to amp up the flavor. Try it at your next family gathering!

Decide to make one of these for your next dinner party? Or even for just a night in at home? We wanna see! Be sure to share it on social media with #EatPlantsForAChange and tag us @CompassionUSA. Enjoy!

The holiday season is upon us, and nothing brings more comfort and memories of yore than our favorite traditional foods! Whether you’re cooking for two or more than a few, you can always add a little more compassion to the mix—and potatoes. You can always add more potatoes!

Whether you've committed to #EatPlantsForAChange or are just looking to mix up your holiday meal, you may be racking your brain to figure out what you’re going to eat this year. If that's the case, you've come to the right place! There are endless ways to celebrate without a side of factory farming, and Compassion has you covered.

Are you a plant-based pro? We’ll recommend the newest products for your holiday plate! Are you new to the team? We’ve got simple, seamless switches to satisfy even the pickiest of eaters!

No matter how you’re celebrating this year, we hope you'll use this guide to compose a compassionate menu you can be thankful for:

1. PUT HIGHER WELFARE AT THE HEAD OF THE TABLE

The simplest tip to creating a compassionate celebration is to take factory farming off the menu—and that doesn't have to mean cutting out animal products completely; even cutting back a little makes a big change. Don’t be led astray by farming buzzwords like “all natural” or “humane.” Unfortunately, misleading labels can make choosing higher welfare meat, dairy, and eggs a tricky feat. To make sure that the animal products you do purchase are truly more compassionate options, look for one of these meaningful, third-party certifications:

• Global Animal Partnership (GAP): Primarily found at Whole Foods Market, Global Animal Partnership is based on a five-step rating system. The ratings range from Step 1, “no crates, no cages and no crowding” to Step 5+, “animal centered—where animals spend their entire life on the same farm.”
• Certified Humane: The product meets the Humane Farm Animal Care program specification where no cages that excessively restrict movement are permitted. Animals must not be overcrowded and must have indoor enrichment, such as perches for laying hens and straw for pigs. Access to outdoors is not required for pigs and poultry, but is required for other species.
• Regenerative Organic Certified™: Compassion USA is proud to be a founding member of the Regenerative Organic Alliance, which recently launched the highest standard for organic agriculture in the world—including sweeping Animal Welfare provisions. ROC also includes meaningful farmworker protections to protect the workers that fed our families all year round.
• Animal Welfare Approved: No cages that excessively restrict movement are permitted. Access to pasture is a must, and animals can exhibit their natural behavior.

For a more in-depth breakdown of food labels and what they actually mean for farmed animals, download our free Compassionate Food Guide.

2. RECREATE COMPASSIONATE FAVORITES  

This one's easy. Pick your favorite Thanksgiving food, add in compassion by leaving out the animal products, and sneak in the switch! Whether you're after creamy, cheesy, or umami flavors, we’ve got a plant tip for that! With so many plant-based picks out there, you’ll never miss a beat, or the meat. Give one of these tricks a try! Here are just a few examples:

• Mashed potatoes? Give them a creamy texture with plant butter and the plant milk for mashed potatoes smooth as silk!
• Stuffing? Veggie stock takes center stage, and your dressed-up dressing will be all the rage.
• Sweet potato casserole? Dandies Marshmallows or Trader Joes will do the trick, read these labels and take your pick!
• Green bean casserole? Can't find a plant-based sub in stores? DIY this easy mushroom soup!
• Bread? Buy plant-based crescent rolls (Pillsbury, perhaps?) or a hearty loaf of Italian bread slathered in Earth Balance

3. TRADE IN THE TURKEY

Looking to start a compassionate and tasty tradition this year? For the main event at your holiday table, try one of these showstopping and protein-packed plant-based recipes. These are picture perfect main dishes for families of any size! Pass on the animal products and you can power your post-feast snooze with these plant-based options for home cooks and home shoppers alike.

Some tasty homemade options:  

• Mushroom Wellington (Pictured above) 
• Mushroom and Kale stuffed Roast Pumpkins 
• Pumpkin Biscuit Celebration Pot-Pie 
• Whole Roasted Cauliflower Skillet 

Ready-to-eat alternatives: 

• Tofurky Plant-Based Roast 
• Vegetarian Plus Plant-Based Whole Turkey
• Field Roast Celebration Roast 
• Field Roast Hazelnut Cranberry Roast En Croute 
• Trader Joe's Turkey-Less Stuffed Roast 
• Gardein Holiday Roast
• Gardein Stuffed Turk’y

4. STICK WITH SUSTAINABLE SWITCHES

When you’re compiling your shopping list, try to make sustainable swaps where you can! Just a few changes can help put the environment first without sacrificing flavor. Whether it’s where you buy your produce or what produce you buy, these quick tips and tools will have you covered on game day! Pick up whatever is on sale or looking delicious—remember: imperfect produce is just as tasty! Steam it. Roast it. Cover it in oil. Throw it into soup. Prepare it however you like. Here’s some food for thought:

• Buy from Local Farmers Markets
• Diversify Your Produce Picks 
• Support Union Made Products 
• Try an “Ugly Produce” Service 
• Makeover Your Leftovers 
• Attempt a Zero Waste Recipe 

5. TRY COMPASSIONATE COCKTAILS AND MOCKTAILS

A celebratory meal needs a special drink to accompany it, and we’re here to hook you up with plant-based classics! Whether you’re looking for a batch beverage or a cozy cocktail, we’ve found versions that include a double pour of compassion. And if you’re looking for something the entire family can enjoy, simply leave out the alcohol—mocktails, anyone? (Cheers to that!) Here are some traditional recipes:

• Plant-based White Russian 
• Puerto Rican Coquito 
• Loaded Chipotle Bloody Mary 
• Plant-based Eggnog 
• Aquafaba Whiskey Sour 
• Spiced Apple Margarita (Pictured Above) 
• Crock Pot Mulled Wine 

The most stressful part of the holidays should be deciding what to put on your plate first—not deciding on a menu that puts plants first! Follow this guide and you’ll have everyone full and happy by the time you snuggle up for a post-meal nap.

Are you making a compassionate holiday feast? Share your pictures and recipes on social media #EatPlantsForAChange and tag @CompassionUSA on Facebook, Instagram, and Twitter and we can celebrate together!

You’ve been on the plant-based journey for many meals now, and that’s amazing! Whether you’re reducing the total amount of meat you’re consuming or adopting a fully plant-based diet, choosing to #EatPlantsForAChange is a continuous journey we’re taking right alongside you. We’ve created a plethora of resources to help you add many different plants to your diet, but today we want to focus on one delicious meat substitute in particular...

It’s time to chat all about the massive jackfruit.

So what is jackfruit anyways? At first glance, the green, almost spiky jackfruit common in Asian cuisines can be quite intimidating. This tropical delicacy—from the fig, mulberry, and breadfruit family—is grown on trees like many other fruits, but has a tough, outer capsule. (They can be bigger than your face!) Inside, a white, latex-like core surrounds the yellow bulbs of tender fruit.

Hailed as amazingly nutritious, the fruit is loaded with iron, potassium, and calcium. Grown at low elevations in countries like India, southern China, the Philippines, Kenya, Jamaica, and Uganda, jackfruit is the biggest fruit in the world—reaching weights up to 100 pounds! In comparison, an orange weighs about 0.4 pounds and an apple weighs 0.3 pounds.

Jackfruit can be purchased as a whole fruit or in a can or package ready to cook! Want to know how to cut and prepare jackfruit? Watch here.

Interestingly, while it’s historically known in some areas of the world as a “poor man’s food,” research has shown that it’s not only highly nutritious, but its production is quite sustainable. The exterior pod that contains the bulbs of fruit is resistant to pests, high temperatures, and droughts!

Is jackfruit the food of the future? Maybe, but we’ll leave that for you to decide!

You may have already mastered tofu, mushrooms, and other delicious plant-based products, but now it’s time to explore the mysterious qualities of one of nature’s strangest fruits! We promise, deliciousness awaits. To get you started, here’s eight mouth-watering recipes that capture it’s culinary versatility! 

1. Vegan BBQ Jackfruit Sandwiches

We know you crave a delicious BBQ meal, and jackfruit is the perfect texture to plant-ify pulled pork! Recipe.

2. Slow Cooker Jackfruit Tacos

Is your mouth watering already? Because this smoky chipotle, slow-cooked taco feast is waiting for you. Recipe.

3. Jackfruit Crab Cakes

The United States' taste for crab cakes likely traces back to traditional Native American meals. Fortunately, a quick substitution of jackfruit makes this dish accessible to all plant-based eaters out there! Recipe.

4. Kentucky Fried Jackfruit

Looking for a taste of the South? Check out this delicious meal with some vegan honey mustard. Recipe.

5. Nashville Hot Jackfruit

Wait, jackfruit can be used to make chicken? Seems so! Watch Mark from Sauce Stache go from fruit to chicken in just 11 minutes. Recipe.

6. Jackfruit Quinoa Bowls

For those who prefer something lighter, a jackfruit bowl with sauteed greens and mouth-watering mushrooms is a go-to.  Recipe.

7. Jackfruit Curry

With only a few extra spices and some rice, you can enjoy this beautiful vegan curry. Recipe.

8. Jackfruit Coconut Macaroons

Turns out jackfruit can be a treat for those with a sweet tooth, too! Recipe.

Have another jackfruit favorite? Share it with us @CompassionUSA on Facebook, Instagram, and Twitter with #EatPlantsForAChange!

And don’t forget to sign up for more plant-based resources just like this one.

Whether you want to #EatPlantsForAChange because you care about animal welfare, the environment and our changing climate, your personal health, or the many socio-economic issues that impact our diets, there is an ever-growing list of reasons to cut back on meat, eggs, and dairy. 

Those of you who are embarking on this journey, congratulations! 

No matter your motivation, cutting back a little can have a lot of impact. Reducing your intake of animal products creates demand for companies to adopt better practices for animals, reduces your risk of type 2 diabetes⁠—and what’s more, the future of our very planet may hang in the balance: Research has shown our food system will require a massive shift in the near future to sustain the 10 billion people who will populate the earth by 2030. 

While change may be necessary, it can seem daunting at first. After all, meat has traditionally been the star of most meals in the United States! With animal products lurking almost everywhere you turn, it’s easy to fall back on old habits when you’re at the grocery store looking to throw together some easy meals for the week. When you’ve never done it before, it can be challenging to know how to make plants the main character⁠—and let meat and other animal products play the supporting roles.

When making this transition, it’s important to start on the right foot. Quitting cold turkey (pardon the pun) is okay for some, but for many of us, that only increases the risk of backsliding. For those who require a more gradual approach, it’s all about doing things in moderation and building a support network of friends, family, or coworkers willing to provide some extra motivation and try new things with you.

For those just starting out on your plant-based journey—or finding it challenging to stay on track⁠—here are a few simple tips and tricks to help you reduce meat, eggs, and dairy each week:

1. Begin a routine with Meatless Mondays!

Even if you’d eventually like to reduce⁠—or, perhaps, eliminate⁠—meat every day, there are simple steps you can take to test the waters first.

The present-day Meatless Monday movement was inspired by the Meatless Monday and Wheatless Wednesday campaigns during World War II, intended to manage food rations.These days, many people practice Meatless Mondays for various reasons⁠—including concerns about animal welfare, personal health, and our individual impacts on the environment. Starting your week with one meat-free day helps you reset from the weekend and supercharge your motivation for the rest of the week!

Check out the Meatless Mondays website, or watch this TED Talk for more info.

2. Eat less and better⁠—and stay away from processed meat. 

Eating fewer animal products means more room in your budget⁠—and with those savings, it becomes easier to purchase more sustainable, higher welfare products if you do still want to include some meat, eggs, or dairy in your diet. Eating less and better go hand-in-hand! For more info on how to identify higher welfare products, download our free Compassionate Food Guide to get a better sense of what to look for.

Another quick tip: Along the lines of eating “better,” you can also commit to eliminating or reducing the amount of processed meat products you consume⁠—like bacon, sausages, nuggets and other frozen foods, or cold cuts.

3. Make it social!

Just like our farmed animal friends, humans are social animals! And we need other people to keep us happy and motivated.

Sure, it’s one thing to shift your diet when you’re on your own, but what about when you’re ready to socialize or go out to eat with your friends? (For more on that, stay tuned for the next tip!) A good way to create a community to support and celebrate this transition is to host your own potluck with vegan or vegetarian dishes.

You can also join a cooking club or a social media group like our private Eat Plants. For a Change. Facebook community! Not only will you get ideas for new meals, but you might even make some friends with similar goals who will support you on your journey.

4. Try cuisines that have lots of vegetarian options.

Going out for dinner is a great way to break up the routine of your day-to-day meals (and let someone else cook for you, when you’re not feeling it). But you may worry about finding places near you that serve delicious, plant-based meals. Of course, it isn’t news to us that American cuisine is meat-heavy⁠—so instead, take advantage of local restaurants that serve more plant-friendly cuisines, or check out these Indian, Ethiopian, Mediterranean, and Latin American recipes if you want to try them at home!

5. Find a meat substitute or blended product for your favorite dishes.

Luckily for you, there are more delicious, easily-accessible meat alternatives on supermarket shelves every single day! Take a look at our six favorites here.

If you want to take things at a slower pace, blended products may be a suitable option⁠—products and recipes that mix meat and plant-based proteins together. Get more info on blended products here. Use these while you transition, reduce your meat intake, and increase plants in your meals.

6. Build meals around plants and relegate meat to side dish status.

We’re used to seeing that big steak, chicken breast, or fish filet as the only or biggest part of our meal, with the veggies playing second fiddle. It’s time to flip the script! A great way to cut back on meat is to use it to accent your vegetables, rather than the other way around. This allows you to cut back on the portion of the animal product that you’re consuming.

Planning on trying out any of the above? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on social media!

Want more resources like this? Find previous resources here and sign up at www.plantsforachange.com to receive helpful plant-based tips, tricks, recipes, and news straight to your inbox!

(Last Updated: January 19th, 2021)

Lucky you—you’re living in the gilded age of plant-based protein!

Seems like every week, another food business announces plans to add plant-based options to their menu. Not only is this a major win for you and the accessibility of healthier food, but a slam dunk for farmed animals and the planet.

While the plant-based progress over the past few months has left our jaw on the ground, not every fast food chain has yet to take the plunge. So if you’re in the mood for a greasy, late night, post-party snack we don’t want you to waste your time driving to a plant-unfriendly drive-thru.

To get you to that romantic moment between you and your plant-based fast food faster, we’ve created the Ultimate Plant-Based Fast Food Guide:

Burger King

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A post shared by Impossible Foods (@impossible_foods) on Jan 7, 2020 at 10:03am PST

What seemed impossible a year ago is now yesterday’s news: Burger King is rolling out another meat-free option after their mega-hit Impossible Whopper last year, the Impossible Croissan'wich made with the all-new Impossible Pork! The sausage breakfast sandwich is now available nationwide.

Options:

• Impossible Whopper (order without cheese or mayo to make your meal fully plant-based)
• Impossible Croissan'wich (while the sausage patty is fully plant-based, the sandwich comes with egg and cheese on a non-plant-based croissant)
• Veggie Burger*
• French Fries
• Hash Browns

(Note*: MorningStar Farms has recently committed to transitioning all products to 100% plant-based protein by 2021; currently the product contains eggs and dairy.)

White Castle

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A post shared by Impossible Foods (@impossible_foods) on Sep 18, 2018 at 8:52am PDT

We have to give props to White Castle for being one of the first on the ground when it came to offering plant-based meats. The company added the well-known Impossible Slider to their menu back in the beginning of 2018—way before any of their competitors. They’re still researching a plant-based cheese to bring to their menu, but in the meantime their limited-time fried pickles are also fully plant-based!

Options:

• Impossible Slider (order without cheese to make your meal fully plant-based)
• BBQ Impossible Slider (again, drop the cheese to go above and beyond!)
• Veggie Slider
• French Fries
• Fried Pickles

Carl’s Jr.

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A post shared by Carl’s Jr. (@carlsjr) on Jan 2, 2019 at 10:37am PST

Carl’s Jr. is trying to make plant-based burgers famous with their Beyond Famous Star burger. Not only has the food business launched their meatless patty nationwide, but they made the bold move to advertise it during Super Bowl Sunday—when viewers are eating a LOT of meat.

Options:

• Beyond Famous Star (order without cheese or mayo to make your meal fully plant-based)
• Beyond BBQ Cheeseburger (order without cheese or onion rings to make your meal fully plant-based)
• Natural-Cut or Crisscut French Fries

Hardee's

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A post shared by Hardee's (@hardees) on Oct 16, 2019 at 7:00am PDT

Sibling chain to Carl's Jr., Hardee's released their new Beyond Meat Breakfast Sausage Biscuit & Original Beyond Thickburger in all locations!

Options:

• Beyond Meat Breakfast Sausage Biscuit (order on sourdough bread or lettuce wrap to make your meal fully plant-based)
• Original Beyond Thickburger (order on sourdough bread or lettuce wrap to make your meal fully plant-based)
• Hashrounds
• Natural Cut French Fries or Crispy Curls

Chipotle

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A post shared by Chipotle (@chipotle) on Mar 4, 2019 at 10:46am PST

Those who’ve been following a plant-based diet for a while now will already know the magic that is Chipotle’s buffet of delicious vegetables, grains, and legumes. But did you know they also serve tofu as a protein option? The chain’s Sofritas filling packs crumbled tofu with miles of flavor that kicks any bowl, burrito, or salad up a notch. (Yes, we know guac is extra.)

Options:

• Vegan or Vegetarian Lifestyle Bowl (Vegetarian Bowl contains both cheese and sour cream)
• Sofritas or Veggie Bowl, Burrito, Taco, or Salad
• Chips and Guac
• Sauces: Fresh Salsa, Roasted Chili-Corn Salsa, Tomatillo-Green Chili Salsa, or Tomatillo-Red Chili Salsa

Qdoba

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A post shared by QDOBA Mexican Eats (@qdoba) on May 28, 2019 at 9:07am PDT

Mexican food chains in the US have consistently served plant-based eaters for years now, but Qdoba just added yet another reason to grab a taco. (As if we needed one…) As of May 2019, the fast-casual joint is serving Impossible Meat at all locations! Move aside beans–and thank you for your service—plant-based meat is here to stay. Select Impossible Meat as the protein on any menu item you’d like to plantify, and don't forget the chips and guac!

Options:

• Impossible Bowl (order without cheese or sour cream to make your meal fully plant-based)
• Impossible Taco
• Grilled Fajita Vegan Bowl
• Tortilla Soup
• Chips and Guac

Del Taco

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A post shared by Del Taco (@deltaco) on Jun 3, 2019 at 9:15am PDT

The new Beyond Meat Taco and dairy-free Beyond Avocado Taco hit “all the important benchmarks” according to Business Insider, and we couldn’t agree more. By utilizing the delicious pea protein of Beyond Meat, the two new menu items have quickly become among the most successful to ever launch at the chain. But the food wizards at Del Taco don’t want you to feel limited by those two tacos, so go loco and add Beyond Meat to any meal.

Options:

• Beyond Taco
• Beyond Avocado Taco
• Epic Beyond Cali Burrito (order without sour cream for a fully plant-based meal)
• Beyond 8-Layer Burrito (order without cheese and sour cream for a fully plant-based meal)
• Avocado Veggie Bowl
• Crinkle Cut Fries

Taco Bell

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A post shared by Taco Bell (@tacobell) on Jan 17, 2019 at 4:39pm PST

Taco Bell has been a long-time go-to for plant-based eaters thanks to the ease of which you can customize a quick meal, but it just got even easier. The Mexican fast-food joint launched a vegetarian menu that features a variety of meatless options which can be made fully plant-based by order the items “Fresco style.” More excitingly, Taco Bell's CEO recently stated that potatoes are coming back in March 2021 and that Beyond Meat will hit the the menu later this year!

Options:

• Most menu items with beans, ordered Fresco style
• Black Beans and Rice
• Hashbrowns
• Chips and Guac
• Cinnamon Twists

Subway

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A post shared by Official Subway (@subway) on Nov 1, 2019 at 1:30pm PDT

Looking for something less processed? Get your greens in with a vegetable sub with oil, vinegar, salt, pepper, and oregano or slather it in marinara sauce. Or if you want something a little more hearty try out the new Beyond Meatball Marinara launching for a limited time in select locations across US and Canada!

Options:

• Veggie Delite (order with your preferred vegetables, and eliminate the cheese for a fully plant-based meal)
• Beyond Meatball Marina* (order without cheese for fully plant-based meal)
• Breads: Italian or 9-Grain Wheat (more options available by region)
• Sauces: Herb Garlic Oil, Vinaigrette, Sweet Onion, any mustard, or guacamole

(*Note: This menu item will be available for a limited time in the following cities: Jackson, Mississippi; South Bend, Indiana; Fresno, California; Louisville, Kentucky and Harrisburg, Pennsylvania.)

Quiznos

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A post shared by Quiznos (@quiznos) on Feb 26, 2019 at 10:00am PST

On November 15th, Quiznos will debut their plant-based corned beef sandwich made with Mrs. Goldfarb’s Unreal Deli corned beef! They certainly get points from those that love sauerkraut.

Options:

• Plant-Based Corned Beef sandwich or salad (order without cheese or honey French dressing on white, wheat, or grilled flatbread for a fully plant-based meal)
• Veggie Guacamole sandwich or salad (order without cheese on white, wheat, or grilled flatbread for a fully plant-based meal)
• Variety of chips
• Sauces: marinara, herb oil, four pepper chili, zesty grill or guacamole

Dunkin'

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After leaving us biting our nails for a long, couple months, Dunkin' launched their plant-based partnership with Beyond Meat in Summer 2019. Since then, they've alluded that a plant-based donut may be coming in the future. 

Options:

• Beyond Sausage Breakfast Sandwich (order without egg and cheese—and add some hash browns and ketchup—for a fully plant-based) on a bagel or English muffin
• Southwest Veggie Power Breakfast Sandwich (order without egg and cheese—and add some hash browns and ketchup—for a fully plant-based)
• Plain, multigrain, cinnamon raisin, everything, or sesame seed bagel with peanut butter
• Hash Browns
• Oatmeal

Pret A Manger

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A post shared by Pret A Manger USA (@pretusa) on Jan 16, 2020 at 9:16am PST

The UK company is bringing a host of their popular plant-based items across the pond with their new Veggies For All menu. There's no shortage of options to get your plant-based cuppa and breakfast/lunch fix anymore!

Options:

• Harissa Carrot & Hummus Sandwich
• Avo, Olives, & Tom Baquette
• Falafel & Hummus Wrap
• Super Veggie Sandwich
• Avocado Tartine
• Turmeric Cauliflower & Lentil Salad
• Mediterranean Mezze Salad
• Moroccan Hummus Pot
• Winter Citrus Pot
• Dark Chocolate & Almond Butter Cookie
• And more! (The above items are fully plant-based, but the restaurant features many other vegetarian options.)

Sheetz

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A post shared by Sheetz (@sheetz) on Jul 23, 2019 at 6:30am PDT

The 24 hour convenience chain just got a bit more plant-y. As of December 9th, the chain added Beyond Meat Burgers to their menus across all 500+ restaurants⁠—meaning your burger and fry fix can be addressed well past midnight. 

Options:

• Beyond Burger on a burger bun, English muffin, sourdough bread, bagel, ciabatta bread, pretzel roll, or flour tortilla
• Southwest Veggie Sub (order without cheese for a fully plant-based meal) on bread options above
• Mexican black beans and rice burrito
• French fires and sweet potato fries
• Fried pickles
• Mini hashbrowns and tater tots

Starbucks

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They might be a coffee chain, but that’s certainly not all they have to offer: Starbucks has been feeding consumers with quick meals and easy-to-grab snacks for years. In recent month, they’ve been embracing more plant-based options on their food and drink menu—including Impossible Sausage! (Is a fully plant-based sandwich coming soon? Maybe.)

Options:

• Impossible Breakfast Sandwich (these are not made-to-order so the sausage will have been in contact with egg, cheese, and bread (containing dairy) even if ordered without)
• Plain, blueberry, cinnamon raison, and sprouted grain bagel with Avocado Spread
• Blueberry Oat Cake
• Hippeas
• Rhythm Super Foods Kale Chips
• Kettle Potato Chips
• Kind Bars
• Justin's Dark Chocolate Peanut Butter Cups

Baskin-Robbins

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A post shared by Baskin-Robbins (@baskinrobbins) on Jul 21, 2019 at 10:08am PDT

In August 2019, Baskin-Robbins started serving plant-based ice cream options nationwide. Made with a coconut oil and almond butter base, this decadent frozen treat will surely please cookie dough lovers! Since then, they have added and removed additional plant-based flavors. We hope to see them return soon!

Options:

• Non-Dairy Chocolate Chip Cookie Dough
• Watermelon Splash Ice
• Daiquiri Ice

(Note: Both dipped and non-dipped cake cones are fully plant-based, however, the company's sugar cone does contain honey.)

Pizza Hut

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In November 2020, Pizza Hut announced it was following the lead of US consumers interested in more plant-based food by launching the Beyond Italian Sausage Pizza nationwide! No word on plant-based cheese options.

Options:

• Beyond Italian Sausage Pizza (order with no cheese)
• Crusts: Hand Tossed, Original Pan, Thin 'N Crispy 
• Sauces: Classic Marinara, Buffalo, and Barbeque
• French Fries
• Cinnamon Sticks

Panda Express

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Asian fast food just got plant-y! Recently, Panda Express announced updates to its menu, including a selection of menu items that are now fully plant-based. We won’t complain about that!

Options:

• Eggplant Tofu
• Chow Mein
• Super Greens
• Vegetable Spring Rolls
• White and Brown Rice

Not finding your favorite chain on this list? Fret not. If trends continue, we’ll soon see plant-based protein at every major fast-food chain in the country! (Or most of them, anyway.) Though we know for sure the following food businesses have something up their sleeves:

• KFC is testing plant-based chicken from Beyond Meat in select US and Canada markets.
• McDonald's has announced a new plant-based line called McPlant, which will feature a burger at launch with the possibility of plant-based chicken and breakfast sandwiches down the line.
• Wendy's has expressed they're "taking a hard look" at plant-based options.
• Five Guys said there's an "open door" for adding plant-based menu items in the future.

Few things are quite as refreshing and delicious as a homemade smoothie. And as it starts to get warmer in the coming months, you’ll likely be craving them more and more.

But if you’re anything like us, it’ll take a while for you to craft a smoothie that achieves the perfect texture, packs in the proper nutrients, and optimizes your flavors to maximize your smoothie experience. (Really, they should teach a course on the science of the smoothie-making!)

Lucky for you, we’re here to impart our plant-based knowledge with yet another resource to help you #EatPlantsForAChange—or more accurately #DrinkPlantsForAChange this time around!

So whether you’re in need of a way to cool off or just want to learn how to start your day with a healthier option, you’ve come to the right place.

1. Strawberry Banana is Boring.

The first thing we need to get out of the way is that a simple strawberry banana smoothie isn’t going to cut it anymore. Yes, there might be some hallmarked nostalgia for your favorite yogurt flavor from your childhood, but it doesn’t make for a very satisfying smoothie. If you want to be seen as a smoothie expert (or just make smoothies more delicious) you need to up your game! We’re talking tangelo, blackberry, honeydew melon, or papaya. Pick up a different fruit from the produce section every week to try out different combinations that will tantalize your taste buds.

2. Frozen’s Not Just a Good Movie.

A key mistake smoothie beginners make is depending solely on fresh produce for their fruity blends. While we certainly support using fresh fruit if and when you can, it can become a touch prohibitive. Not only do fresh berries tend to cost a little more, but they spoil if you don’t use them quickly enough. Instead, we have two easy suggestions: 1) Buy your fruit frozen to save money and prep time and 2) If you don’t, freeze it before it turns! Pro-tip: Peel and cut any produce that needs it before you freeze it to save yourself the hassle later on.

3. Go Green!

Here’s the thing, smoothies aren’t just for fruit. You might think that smoothies with vegetables don’t taste good, but we’d counterpoint with: Have you ever had a green smoothie? They’re delicious! Plus, they’re packed with micronutrients that’ll benefit your skin, gut, and immune system. Leafy greens like baby spinach and baby kale will pack a nutrient punch without making your smoothie taste like grass. (This is a must-try for those with picky kids in their life!) But for those that want to go full-on kale, try some ginger or lemon to mask the stronger earth notes while giving your blend a little kick!

4. Or Nutty.

Besides the standard fruits and veggies there are plenty of extra add-ins you can use to upgrade your smoothies. For instance, a tablespoon of nut butter will add just a touch of salt and fat that’ll pair nicely with berries, while adding some extra creaminess. Flax or chia seeds will give your blend some texture and supply you with some essential Omega-3 fatty acids. And if you are looking for a way to bulk up, mix in some oatmeal or plant-based protein powder.

5. Water You Doing?

One of the first things you’ll notice when looking at different smoothie recipes is that they often call for plant-based milk or yogurt. While this can certainly help you create a more luscious smoothie, it’ll also add another expense to your blends. Just use some water! Replacing half of the milk (or more) with water, & you’ll cut down on costs without sacrificing deliciousness. You might even cut out some calories, if you're concerned about that! Alternatively, using some fresh banana can help to maintain a silky, smooth texture.

6. Embrace Your Inner "Smoothie Artist".

If our tips above aren’t everything you need, it's time to try out a bold, new recipe! Using online food blogs or recipe books as a resource is a great way to get back in touch with your creative side and to bring your smoothie game to peak performance. Here's a small collection to get you started:

Cookie Dough Smoothie

Who says a cookie can't be a smoothie? Not us.

Simple Green Breakfast Smoothie

No frills here—just pure, innocent deliciousness.

Spicy Banana Smoothie

Kickstart your metabolism with a little heat!

Sour Cherry Pomegranate Detox Smoothie

When your body needs equal parts candy and detox...

Carrot Cake Smoothie

For those who can't have their cake and eat it too... just drink it instead!

Margarita Green Smoothie

Tequila optional, of course.

It's as easy as A-B-C, really: Follow these simple smoothie hacks and mind-boggling recipes, and you'll be getting your expert smoothie badge before you know it! (Though we're not sure where you apply for something like that...)

We want to see your smoothie creations! Tag us and use the #EatPlantsForAChange on social media

Want more resources like this? Find previous resources here and sign up at www.plantsforachange.com to receive helpful plant-based tips, tricks, recipes, and news straight to your inbox!

There’s no doubt about it: the world has a plastic problem.

Over the last few years, there have been multiple accounts of whales and other marine life found dead with pounds of plastic in their stomachs. Current research suggests if we don’t act fast, by 2050 there will more plastic than fish in the ocean.

Without major action by corporations and governments around the world, turning the tide can seem like a momentous task. Thankfully, YOU have the power to ignite that change and curb reckless plastic pollution by being a conscious consumer, using your voice, and demanding better—all while you #EatPlantsForAChange!

But before we dive in, let’s address a few simple questions and concerns you may have before we start.

“I recycle, isn’t that enough?” Unfortunately, no. Did you know only 9% of plastic in US recycling bins is actually recycled? This is due to a combination of contamination from poorly cleaned materials, the cost of recycling, inefficiencies in the recycling system itself, and the sheer amount of plastic we produce and consume each year. There’s a reason "recycle" is the last part of the infamous classroom phrase, “reduce, reuse, recycle”--it should be used as a last resort, not a primary solution.

“That’s not my trash, I don’t litter at the beach!” Actually, only a fraction of plastic that ends up in the ocean comes directly from beachgoers. Much ocean plastic pollution occurs in the stages before and after consumers use and dispose of their products. Because plastics are made to be so lightweight they’re easily carried by wind and rain out of transportation centers and landfills to drainage networks and rivers that flow directly into the open ocean. Further, abandoned fishing nets--not trash--make up the largest percentage of plastic floating in the ocean, which comes directly from the process of catching seafood.

“Won’t plastic just break down at some point?” Not really. Plastic never really "breaks down," rather, it simply breaks into smaller and smaller pieces. Even this process takes 400 years or more, depending on the plastic. And with more than 8 million metric tons of plastic entering our ocean every year, marine animals don’t have the time.

The best way we can reduce our global waste problem as consumers is to produce less of it—much of which comes from our diet. So to help you reach pinnacle eco-warrior status and protect our oceans, here’s our list of 8 low-waste tips you can incorporate into your daily routine!

1. Say Goodbye to Bags

We’re long past due to get rid of the dreaded plastic bag (Depending on where you live, they may already be phased out!). Plastic bags are one of the most commonly littered plastics due to how easily they’re caught by the wind, and they are notoriously difficult to recycle. If you mix them in with your regular recyclables, you’re likely doing more harm than good. Reusable bags made of non-woven polypropylene or polyethylene with 40% post-consumer recycled plastic have been found to be the most sustainable bag options. You can often find some for free as promotional swag items or given out by your local municipality.

2. Eat More Whole, Plant-Based Foods

Sticking to the produce section as much as possible is your best bet for avoiding unnecessary plastics. While certain stores are better than others at selling produce sans plastic wrap, you can take another step forward by avoiding produce bags. Don’t feel pressured to buy reusable produce bags either, just put the produce right in your cart. Just make sure to wash it at home before you enjoy it (which you should be doing, anyway).

3. Buy in Bulk

We know you hear us say this a lot, but it’s for good reason! Not only does buying in bulk reduce your grocery bill, but it is also a simple way to reduce your waste. Bring your glass containers, mason jars, or cloth bags to fill with all sorts of legumes, grains, and spices!

4. Upcycle Packaging

There are certain packaged foods that you just can’t do without—trust us, we understand! But if you think hard enough, you just might find a way to re-purpose that packaging. Here are some quick ideas: use bread bags to pick up and dispose of pet waste, store your leftovers in a pasta sauce jar, or turn your plant-based butter container into a planter for some fresh basil. While the goal is always to reduce the amount of packaging you purchase, making the most of what you take home can make a big difference.

5. Opt for Aluminum

When possible, try to purchase from brands that use aluminum to package their products, as they have much higher recyclable rates and values. Similarly, ask for aluminum take-out containers instead of plastic containers. While you're at it, switch from using plastic food wrap and sandwich bags to reusable containers and aluminum foil, which you can reuse and ultimately recycle!

6. Pack a Lunch

It might seem simple, but bringing your own lunch to work instead of getting takeout will substantially reduce the waste you produce. Takeout always seems to come with a plastic bag, paper wrapping, plastic-wrapped plastic utensils, packs of sauce you never wanted—the list goes on. Get yourself a lunchbox or just use some Tupperware and make yourself something tasty. Try one of these protein-packed, plant-based lunches if you need inspiration!

7. Avoid Single-Use Napkins, Straws, & Cutlery

If work has you too busy to carry lunch around every day, or you’re just traveling, worry not: you still can be green! Keeping a wooden utensil set, glass straw, cloth napkin, and stainless steel water bottle in your bag at all times will let you enjoy a meal without creating much waste. The biggest hurdle here is simply remembering to tell the cashier “no straw, plasticware, or napkin please!”

8. Compost Your Food Scraps

Did you know food waste is one of the largest contributors of greenhouse gases? That’s right, not only does the food we eat contribute to climate change, but so does the food that we don’t. Luckily, there is a simple way to solve that: composting! Composting allows us to not only return the nutrients from food waste back to the soil instead of rotting in a landfill, but it also reduces the amount of methane released from food breakdown. You can compost your food at home with a food recycler or worm composting bin, through a local farm, or possibly even your municipality depending on where you live. A quick Google search will find you all your local options.

Have a quick tip on how to be low-waste while eating more plants? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on Facebook, Instagram, and Twitter!

Want more resources like this? Head over to www.plantsforachange.com to sign up yourself, friends, and family for helpful plant-based tips, tricks, recipes, and news!

P.S. Check out and share our friend Sedona Christina’s YouTube video on healthy habits and hacks to #EatPlantsForAChange and reduce your waste!

No matter what type of diet you follow, sometimes our go-to’s just get a little stale. We find ourselves cycling through the same five recipes for weeks at a time, and soon enough, we find ourselves never wanting to make them again.

Often, we get so comfortable in our cooking and shopping habits that we get complacent, losing our drive to spend energy to find something different. Don’t worry—it happens to all of us! (Seriously.)

The problem is…it’s just not all that fun for your taste buds!

The best way to stay strong on your commitment to #EatPlantsForAChange is to mix things up to keep your diet interesting. Plus, you’ll be all the better primed to answer those silly questions like, “What do you eat?”  

If you’re in need of a little plant-based pick-me-up, we’re happy to lend a helping hand! Here’s our list of simple tricks you can use to stay excited about plant-based food without breaking the bank:

Get Spicy

On the surface, this one’s pretty straightforward: Use more spices and herbs. One of the best ways to stay happy with your diet is simply to make sure it's seasoned appropriately. But we don’t mean just adding extra salt and pepper to your meals—try reaching to the back of your cabinet to use something you haven’t in a while. Is rice a staple in your meals? Boil it with some bay leaves, pack it with some rosemary, or color it yellow with a teaspoon of turmeric. And don’t just stick to the spices you know, pick out something you haven’t tried before at the store. (Have you heard of Everything Bagel Seasoning? Do yourself a favor and get some.) You'll give your meal a bold new flavor, while upping your kitchen cred with all your friends and family.

Get Saucy

Have you ever explored the condiment aisle at the grocery store? Like really explored? Maybe it’s time! There are all kinds of different plant-based sauces, dressings, and salsas out there that can transform a tired favorite into a whole new culinary experience with very minimal effort. Find some green curry sauce to spice up your stir-fry or some plant-based Caesar to up your sandwich game! You’ll definitely have to do you due diligence, however—while more and more companies are using third party labels like “Certified Vegan” to market their products, you may have to do some ingredient sleuthing to figure out what to add to your cart. You’ll be surprised just how many incredible options are out there once you take a closer look!

Go Nuts for Seeds

Adding different nuts and seeds to your creations serves quite a number of purposes: They add extra protein and healthy oils, they bring in a whole new texture, and they can make a dish feel instantly more hearty and interesting. Keeping a variety on-hand to add to your salads, oatmeal, and pastas can be perfect when your meal is feeling a little drab. While almonds, cashews, and walnuts are delicious, try to explore some of the less expensive options like sunflower seeds, pepitas, and peanuts. Pretty soon you’ll be adding nuts and seeds to everything!

Play Produce Roulette

When it comes to food shopping, many people go in knowing exactly what they need to buy to make their week’s meals. While this can often times make your trip more “efficient,” it can prevent you from purchasing food you don’t know how to prepare. To break that bad habit causing you to miss out on some tasty foods, we suggest you have a little more fun at the store and play a game. Every trip to the store, make a point to buy one new type of produce that you haven’t tried before, or something you haven’t had in a while. This may seem trivial, but it’ll force you to incorporate something different into your diet and sometimes that’s all it takes to keep it fresh!

Try a Different Store

Probably the most impactful way to diversify your diet is to shop at a different grocery store. It’s no surprise that different stores carry different products, and making the simple location switch can truly change the contents of your cart. Traveling the extra 10 or 20 minutes may seem like a lot at first, but you'll find plant-based products you’ve never heard of or those you’ve never been able to buy before. Plus, with different prices you might find your weekly grocery budget goes further than normal, meaning more opportunity to expand your taste horizons. A whole new store can feel like a brave frontier, so be sure to...

Give Yourself Ample Time

If you’re constantly in rush to get in and out of the grocery store then you’re more likely to grab the same thing every week. Try allocating more time each week for your shopping to make sure you can explore each aisle to uncover those hidden gems. Maybe even try shopping in the early morning or late at night when the crowds are thinner if you feel rushed or anxious. (It’s hard to not feel pressured when you can barely move your cart through the store!)

Consult your Friends

One foolproof way to gain some valuable culinary inspiration is to simply ask your friends what they’ve been eating. Just learning what someone else eats daily can help you shake a bland diet. They might have some tips and tricks or suggest a different market with some exciting, new options. Can’t think of anyone that’s eating plants for a change? You might be surprised just how many people you know eating more plants. Post a status asking for recommendations on Facebook, or join our Eat Plants. For a Change. Facebook group filled with beginners and experts alike!

Follow Plant-Based Instagrammers

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A post shared by kalin 🌱 plant-based vegan (@hello.kalin) on Feb 20, 2019 at 10:03am PST

Another easy way to feel inspired with your diet is to follow some food bloggers on Instagram. (We’ve mentioned this before.) Not only will they share mouth-watering pictures and recipes to brighten up your feed, but you may pick up some fun hacks or habits to try along the way. Even if you never actually try out any of the recipes they share, you’ll still learn new ways to eat and cook plants you didn't consider before.

Ask a Librarian

If you aren’t a big fan of social media, or you’re just taking a little break from it, you may want to pick up a new plant-based cookbook. But since cookbooks tend to be a little pricey, we suggest heading over to your local library. (That's right: libraries have cookbooks! It blew our minds, too.) And don't worry about due dates! Write down or snap a picture of any recipes you want to hang onto before bringing the book back. Check out a few different cookbooks and you’ll have new recipes to try for weeks without spending any money! (Just make sure not to get charged a late fee...)

Find these tips helpful? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on social media! And be sure to share all your favorite products and recipes over on our Facebook group.

Want more resources like this? Head over to www.plantsforachange.com to sign up yourself, friends, and family for helpful plant-based tips, tricks, recipes, and news delivered right to your inbox!

As you’ve hopefully learned by now, incorporating more plant-based food into your diet is pretty simple—though some aspects are easier to nail down than others. While buying in bulk and switching to plant-based milk is straightforward enough, navigating the nuances of food labels and ingredient lists is an acquired skill that you’ll hone along your plant-based journey.

It may not seem necessary at first (hey, that granola is probably just made from oats, right?), but the only way to know you’re eating plants for a change is to put on your detective hat! Once your inner food sleuth emerges, you’ll soon uncover that animal products can sneak their way into a lot of unsuspecting foods.

Thankfully, more and more brands are embracing plant-based eating and they want consumers to know about it. The market is saturated with labels trying to catch the eye of the conscientious consumer, but they don’t always mean what you’d assume.

Want to train yourself to be a savvy plant-based food sleuth? Grab your trench coat and your trusty sidekick, and investigate these three areas on your next trip to the grocery store:

1. The Ingredient List

It may not be the first place you look when deciding to buy packaged food, but it’s probably the most important. All the information you need when food shopping is here for your quick consideration. Chances are, even though you’re looking at foods largely devoid of meat, eggs, and dairy, they may still contain animal product derivatives that are important to keep in mind. Ingredients like milk fat and egg whites are easy enough to recognize, but here are the tricky ones:

• Whey: A byproduct of cheese-making, whey finds its way into many different nutritional foods that advertise as high in protein. Common examples are protein bars, cereal, and smoothies.
• Casein/Caseinate: Casein is the main protein found in dairy, and, like whey, is utilized by sports and nutrition food companies. Common examples are protein shakes and meal replacement bars.
• Lard: Animal fat, or lard, used to be a much more common ingredient in food before vegetable oils swept the market. That said, it can still be found in many prepared pastries or frozen pie crusts.
• Gelatin: Made from boiled animal skin, bones, and cartilage, gelatin is used as a gelling agent in candy, fruit snacks, and other sweets.
• Natural Flavor (Milk): Unfortunately, due to vague FDA regulations, the ingredient “natural flavor” can mean a variety of things. While many food companies will specify whether that natural flavor comes from an animal product, you can’t always be certain.
• Honey: While you might very well know honey comes from bees, you may not be aware how many food products it touches. Whether you choose to limit your honey consumption is up to you, but you'll often find it in cereal, snack foods, and sauces.
• Confectioner’s Glaze: This one may shock you, but confectioner’s glaze, commonly found in candy, is actually made from shellac, a natural excretion from a lac bug.

2. May Contain Traces of...

If you’ve sleuthed around the ingredient list on your packaged food before, you may have noticed this small claim sitting right below it. Maybe you freaked out because it said “may contain traces of milk” and put it back. Well, we’d urge you not to worry too much about this one. Largely, this information is for those with severe allergies at risk of life-threatening reaction. Usually it means that the food was produced with the same equipment as another product that has milk or another common allergen as an ingredient. So fear not and eat away! (Unless you have a food allergy, of course.)

3. Labeling

One thing you’ll learn rather quickly as a plant-based food sleuth is that there are a whole host of labels food companies brandish on packaged foods. While these claims can be useful, you always have to be a little cautious.

• Non-dairy: Some coffee creamers advertised as “non-dairy” are simply making a false claim. While these products often don’t contain lactose, the sugar found in dairy well known for its human intolerance, take one second to look in more detail and you’ll often find some milk derivative right there in the ingredient list. (This one is just frustrating.)
• Plant-based: Just because a food is labelled as plant-based doesn’t mean it’s entirely devoid of animal products. To some companies, a plant-based label could simply mean the product is mainly made with plants.
• Vegetarian: On the other hand, some foods that are labelled vegetarian may be completely plant-based! Like vegetarian baked beans, for example.
• Vegan: Foods that carry the vegan label have a higher probability of being 100% plant-based, since the definition is more strict. However, the only way to know for sure is to become comfortable with the ingredient list.

Thankfully, there a three fantastic organizations out there that certify food as 100% plant-based to give you plant-based peace of mind!

• Vegan Action: With a mission to help plant-based consumers avoid constantly consulting the ingredient list, Vegan Action created their “Certified Vegan” logo for food businesses to better meet the demand for plant-based foods.
• The Vegan Society: Their sunflower logo is both beautiful and functional! Just like Vegan Action, the logo guarantees the product contains no animal product, by-product, or derivative. So, eat away!
• Plant-Based Food Association: As of this year, the “Certified Plant-Based” logo can be found on select few products like Oatly and Tofurky. This brand new certification indicates a product is made solely with plant ingredients. Keep your eyes peeled as we start to see the logo appear on more and more food in the coming months!

We hope these clues will help you discover the best food to fit your plant-based journey. Pro tip: If you stick to a whole food diet, you won’t need to worry about any of it! Did we miss something? Let your fellow food sleuths know by using #EatPlantsForAChange on Facebook, Instagram, and Twitter.

You’ve been on your plant-based journey with us for a while now, and that’s amazing! But we think it’s time to have the talk.

That’s right. It might be awkward. It’ll probably get uncomfortable. But it needs to happen at some point, and we’ll get through it together…take a deep breath!

Pumpkin Spice Lattes from Starbucks aren’t fully plant-based! Phew, we said it!

Unfortunately, everyone’s favorite fall drink isn’t totally free from dairy. For one reason or another, condensed milk has snuck its way into the syrup ingredient list...trust us, we’re just as upset as you are.

But who says the PSL has to be the official drink of the season? You were daring enough to eat plants for a change, so be bold and expand your coffee horizons this fall.

Make it at home!

Brewing your own cup is the easiest way to get the most caffeine bang for buck. Whether you take it black or extra-extra, there’s no shortage of ways to plant-ify your morning joe:

1. Brew with flavored grounds

We’ll get this one out of the way early. If you absolutely need some pumpkin spice in your life, you can still get it. Plenty of companies, like Dunkin’ Donuts, offer flavored ground coffee for those that need it to step out of bed on a chilly, fall morning. It’s not the same as a PSL, but there’s hope for that too!

2. Use a plant-based creamer

Prefer your coffee decadent and creamy? Well, you might not get that with almond milk—but you certainly can with pea milk! We’ve talked about this before, but we just love Ripple. And we can guarantee that even the biggest dairy enthusiasts will, too.

3. Sweeten with maple syrup

Trying to avoid processed sugars or artificial sweeteners? Maple syrup can bring the flavors of fall without all the extra nonsense. This New England favorite is a must-try for those that enjoy a plant-based pancake breakfast! Fair warning, though: once you start adding it to your coffee, it’s hard to stop.

4. Try French pressing

Switching to a French press will not only boost your barista credibility while brewing a better-tasting cup, but it’s also better for the planet! By steeping your coffee instead of filtering it, you cut out the need for single-use filters or plastic keurig cups—and that’s something to celebrate! Plus, for those that prefer their coffee on the cooler side, you can make iced coffee overnight.

5. Buy in bulk

As always, we recommend buying in bulk when possible. Cutting out food packaging produces less waste and keeps money in your pocket. Bonus: grinding your coffee at home will have your morning java bursting with flavor! That’s what we call a win-win-win.

Grab it on the go!

Sometimes you just don’t have the time or energy to make yourself a cup of coffee in the morning. (Believe us, we get it!) If that’s the case, pack up your reusable mug and straw and head over to your nearest coffee shop! You’ll want to try these:

1. Hazelnut Mocha Coconutmilk Macchiato

Hazelnut, with its warm, toasty notes, makes a great fall addition to your caffeine addiction. While their PSL may not be plant-based friendly, Starbucks is no stranger to a dairy-free beverage. Order one of these and your plant-based mind can rest at ease!

2. Dirty Chai Latte

It’s the black tea, cardamom, cinnamon, ginger, and pepper that give this plant-based drink it’s signature spice. While chai naturally has caffeine from the black tea, those with high energy needs may want to add a shot of espresso for an extra kick. The spice of the chai and bitterness of the coffee actually pair quite nicely.

3. Hot Chocolate with Espresso

This one’s for those that just don’t like the taste of coffee. Hey, we aren’t judging—it’s not for everyone! But if you need to meet a deadline or have an exam coming up, you might need a little boost. Go for a hot chocolate with espresso! Though similar to a mocha latte, these tend to have less caffeine and much more chocolate.

4. Butterbeer Latte

This magical drink isn’t just for the witches and wizards out there —even Muggles can enjoy it! All you need is an appreciation for butterscotch. Want to try one? Order a soy milk latte with caramel and toffee nut syrup and pretend you’re in Hogsmeade. Simple as that. (Accio butterbeer latte!)

5. Iced Cinnamon Almondmilk Macchiato

It might be getting colder for some of us, but in case you still need to beat the heat, Starbucks might have the perfect cooler. Macchiato might be hard to say, but it’s not hard to drink. Rich with cinnamon dolce syrup and a caramel drizzle, you’re sweet tooth will definitely be satisfied.

Hopefully these coffee clues will help you keep your caffeine plant-based! Have another fall favorite? Share it with us @CompassionUSA on Facebook, Instagram, and Twitter with #EatPlantsForAChange!

And don’t forget to sign up for more plant-based resources just like this one!

Now, we’re off to get a coffee.

On a day like today, it’s important to remember eating plants for a change isn’t always about what’s on your plate, sometimes it’s about what’s in your cup!

Did you know that it takes more than 1,000 gallons of water to make just 1 gallon of cow’s milk? (1) Or that cows produce more than three times the amount of greenhouse gases than it takes to produce the same amount of plant-based milk? (2)

Let’s face it: Dairy milk is not sustainable. Plus, it’s not great for your health either. A Harvard University study found that replacing dairy with plant-based alternatives significantly reduces the risk of cardiovascular disease, coronary heart disease, and stroke. (3)

And if that wasn’t bad enough, take a look at what our CEO Philip Lymbery has to say about the dairy industry and its connection to animal suffering and global deforestation.

So, if you want to do better by the planet, your health, and farmed animals, what are you supposed to mix with your morning cereal or dunk your Oreos in? (That’s right, Oreos are plant-based too!) Thankfully, finding and transitioning to plant-based milks has never been easier than it is today—and it’s only getting easier! We’re celebrating World Plant Milk Day by sharing our list of 6 plant-based milks to help you kick dairy to the curb.

1. Almond

Image credit: Thrillist

Probably the most popular plant-based milk, you can find almond milk almost anywhere—even Ben & Jerry’s uses it for their non-dairy ice cream (yum!). Add it to your coffee to give it a wonderfully subtle nutty flavor. The downside to almond milk is that almonds require a lot of water and are grown in already water-scarce southern California. So, while almond milk is certainly still better for animals than dairy, you may want to pick up a different plant-based milk if your extra earth-conscious!

2. Cashew

Image credit: MegUnProcessed

Need an indulgent, creamy milk for all your baking or cooking endeavors? Well, cashew milk is the way to go. It’s so smooth that, before you know it, you’ll be taking it home every week! Low in calories and fat, it’s great for helping to stay in shape while also giving your taste buds a treat. But if you don’t care about that (oops), check out cashew milk ice cream—just try not to eat it all in one sitting!

3. Coconut

Image credit: ProHealth

If you want to go tropical this summer, we recommend picking up some coconut milk at the grocery store…no, not the coconut milk you put in curry! In the past few years, coconut milk has found its rightful place next to popular plant-based milks in the US. In fact, Starbucks introduced the plant-based milk into their line-up before they even offered almond milk! Chock full of healthy fats, coconut milk is the ideal plant-based milk to send you on your next mental vacation.

4. Oat

Image credit: TIME

Oat milk is one of the newest plant-based milks to hit the market. Though you may not think it sounds all that exciting, we think it’s pretty amazing! Packed with fiber and devoid of some of the most common allergens like soy, tree nuts, gluten—and of course, dairy—Oatly is a fantastic choice for those that have to be cautious with their diets. Plus, their low-fat version is made with only oats, water, salt, vitamins, and minerals! Can’t be simpler than that.

5. Soy

Image credit: Shutterstock

We like to think of soy milk as the original plant-based milk. It’s been around for nearly as long as tofu, which goes back centuries! Hailed as a worthwhile replacement for cow’s milk by more than 65% of the human population that’s unable to digest lactose (the sugar found in dairy milk), it’s recently gained major popularity as plant-based diets have become more and more prominent. Soy milk is also widely considered to be the most nutritious plant-based milk! (4)

6. Pea

Image credit: Archerfriendly

Pea milk is AWESOME—there, we said it. Yes, we know it sounds gross, but we’re all adults here, right? Made using yellow peas, which are highly sustainable and packed with protein, pea milk is slowly become a crowd favorite. It uses a fraction of the water it takes to grow other plant-based milks, but still manages to have that creamy, indulgent taste you want.

Well, there you have it! 6 plant-based milks to help you celebrate World Plant Milk Day. Don’t know which one to choose? Try them all and when you find your favorite let us know using #EatPlantsForAChange and tagging @CompassionUSA on Twitter, Facebook, and Instagram!

Want access to more plant-based resources like this one? Sign up now. It’s super easy! Adding your name will demonstrate to food companies that consumers want more plant-based foods on the shelf.

References:

1. Mekonnen, M. M. & Hoekstra A. Y. (2012). A global assessment of the water footprint of farm animal products. Ecosystems, 15, 401-415. Doi: 10.1007/s10021-011-9517-8
2. Henderson, A & Unnasch, S. (2017). Life Cycle Assessment of Ripple Non-Dairy Milk. Retrieved from https://www.ripplefoods.com/pdf/LIfe%20Cycle%20Assessment%20of%20Non-Dairy%20Milk_01.pdf
3. Chen, M., Li, Y., Sun, Q., Pan, A., Manson, J. E., Rexrode, K.,...Hu, F. B. (2016). Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. The American Journal of Clinical Nutrition, 104(5), 1209-1217. https://doi.org/10.3945/ajcn.116.134460
4. Vanga, S. K. & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk? Journal of Food Science and Technology, 55(1), 10-20. https://doi.org/10.1007/s13197-017-2915-y

When switching to a plant-based diet—or simply making an effort to cut back on meat—one of the first things people ask is: “What can I eat?” While we aren’t nutritionists, we do know some handy resources from the experts that can help you during your transition.

And the best part? They’re all free.

1. Lighter

Lighter is a meal planning website that “helps the world eat better.” Their Exploring Membership option includes personalized meal recommendations, grocery lists, and grocery delivery (in select locations). Plus, the meal plans’ recipes were designed to meet the specifications of medical and dietary professionals—including Dr. Michael Greger, M.D., physician and New York Times best-selling author of How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (a great read for those taking the plant-based plunge!)

While Lighter’s introductory membership is free, they offer upgraded experiences through paid subscriptions. These premium plans include access to cooking videos, nutrition information, one-on-one support, and more.

Actually, Lighter is behind many popular meal planning services in collaboration with athletes and celebrities like: 22 Days Nutrition, a partnership with Beyoncé; Engine 2 by Rip Esselstyn; and The Plant Power Meal Planner by Rich Rolls.

2. Plant-Based On a Budget

One common misconception about plant-based eating is that it’s

too expensive to be practical. While non-seasonal, tropical fruit can certainly increase your spending, replacing your everyday meat purchases with plants doesn’t always have to break the bank. Plant-Based On A Budget has free meal plans which can help keep your weekly spending under $25 per person per week!

The available plans are categorized by the number of people you need to feed within your household. Living the bachelor/ette life? Their 1 Person Plan may be more your speed. Feeding a spouse and an army of youngsters? Check out their Family Plan. The meal plans range from three to four weeks, so it’s a great resource for those that are looking for longer-term inspiration.

3. Forks Over Knives

Forks Over Knives provides weekly, 5-day plant-based meal

planners that are fully customizable, family-friendly, and with recipes ready in 35 minutes or less. While the company offers a paid subscription service, you can request a free 5-Day meal planner without even having to put in your credit card!

The service curates grocery lists to make shopping a breeze, and a weekend preparation guide to help you get ahead of your weekday meals. There are plans for individuals, couples, and families, and you can switch it up at any time.

4. One Green Planet

Are you an endurance athlete? Do you eat low sugar? Only eat

whole foods? If you answered ‘yes’ to any of those questions, fear not—One Green Planet has the meal planner for you.

With 12 weekly meal planners to choose from, you’ll have a variety of recipes and meals at your fingertips. Who knew there were so many ways to Eat Plants for a Change? And the best part: Their plans include recipes for snacks and desserts! Yum.

5. Nutriciously

Looking for more of an in-depth look into plant-based meal

planning? Nutriciously has the tips and tricks you need to do it right. Plant-based diets may be one of the most nutrient-dense diets out there, but that doesn’t mean you can’t slip up and miss a few. Luckily, their beginner’s guide discusses which foods to incorporate into your meals and the nutrients to keep in mind!

As a bonus, if you’re looking to educate yourself even further, Nutriciously offers a free 6-part course on beginning a plant-based diet! Learn about the benefits to switching, explore foods to help you through the transition, and get access to a 3-day meal plan of delicious plant-based recipes.

6. Whole Foods Market

Even grocery stores are starting to see the power of plants!

Whole Foods Market, which was among the first food businesses to commit to meaningful improvements in the lives of chickens, has also made it super easy to plan out a more plant-rich diet with their Plant-astic Plant-Based Meal Plan.

The meal plan is designed for individuals, so you’ll either have to double the batches to feed another person or check out some of the other resources above. However, every recipe contains ingredients you can find in-store and each day’s worth of meals comes in at a health-conscious 1,800 calories.

We hope these user-friendly meal planning resources will help you along your journey into plant-based eating! Know of some other awesome plant-based meal planners that we missed? Let us know @CompassionUSA on Facebook and Instagram or @CIWF_USA on Twitter!