Going plant-based doesn't necessarily mean saying goodbye to meat forever. That is, unless you have decided to start a vegan diet plan. Vegans do not eat any type of meat, including fish, nor do they consume eggs, dairy, or any other animal product or by-product. A vegan diet is the strictest plant-based diet plan out there. Thankfully, it is easier than ever to go vegan these days. There are plenty of vegan alternatives in the supermarket, like vegan cheese and vegan butter, and it’s simple to find a multitude of delicious vegan recipes.

If, though, going vegan isn’t something you want to do, you can simply go vegetarian! The term “vegetarian” is quite broad. Traditionally, a vegetarian diet plan means eating no meat, but there are several subsets of the term. It can mean completely eliminating all meat and fish, but still eating eggs and dairy (a so-called lacto-ovo vegetarian), eating no meat but occasionally eating fish (a pescatarian), or simply focusing on eating more plant-based foods and less meat (a semi-vegetarian or flexitarian).

Even more so than others, it’s important for athletes to get enough protein in their diet. This helps with building muscle. The right kind of carbohydrates are also important to give you the proper energy to not only get through your workout, but also to help you build endurance. Fruits like apples, bananas, and pears provide quick but healthy carbohydrates that give you the boost you need before or after your trip to the gym. Try a fruit smoothie with an alternative milk or simply nosh on a fruit salad. After your workout, having a healthy bowl with quinoa, leafy greens, nuts, and a light dressing will do the trick.

When it comes to protein, what you can eat before and after your workout depends on what kind of vegetarian you are. For lacto-ovo vegetarians, eggs as well as cheese and milk are wonderful sources of protein. If you’re on a pescatarian diet for athletes, add tuna or salmon to your morning omelet or afternoon salad. Adapting a flexitarian diet for athletes means you can occasionally have chicken or even a steak. However, since the point of adapting a plant-based diet is to consume fewer (or no) animal products, everyone can fill up on high protein vegan foods like tofu, seitan, quinoa, lentils, and beans to meet protein requirements and gain muscle.

It can be tough to get started on a new way of eating. Making the switch to a plant-based diet is meant to be a long haul decision, not just a quick fix. It is important, then, to make sustainable changes. If you’re considering becoming a flexitarian and wondering how to start a flexitarian diet, “meatless Mondays” are a brilliant way to get the ball rolling. Simply commit to eating a vegetarian meal every Monday and then as you get acquainted with recipes, add a few more meatless days to your routine. Draft up a semi-vegetarian diet meal plan for a week and stick to it. It’s easier than you think!

A pescatarian diet plan is also simple to start. Just make fish the star of 3-4 meals a week and let the rest of your meals be meatless. If you’re watching what you spend, a plant-based diet on a budget is totally doable. So many grains are packed full of nutrition and don’t cost too much. A package of protein rich quinoa can be stretched over multiple meals, and rice is a classic staple that doesn’t break the bank. Make a meal plan for your plant-based diet menu and stick to your shopping list. You’ll have budget-friendly, healthy, plant-based meals on the table in no time!