Finding a balance

To shift to a more plant-based diet that you'll want to stick with, Murad suggests making gradual changes. Some ways to do it:

• Experiment with meatless meals. Set a goal of trying one new meat-free recipe a week. And there's more to "Meatless Monday" than alliteration, according to Murad. You may be more likely to stick with a new healthy habit at the beginning of the week.
• Use beans for bulk. Decrease the overall amount of meat in some recipes by increasing the amount of beans, lentils or vegetables. A bonus: "Those types of foods fill more space on your plate, and we often eat with our eyes, so you don't feel like you're being deprived," says Murad.
• Treat meat like a condiment. Instead of using meat as a main dish, use just a little bit for flavor. "At our Mayo cooking classes, Chef Jen Welper has guests cut turkey bacon into very small pieces and sprinkle them over a pita pizza," says Murad. You get the flavor in every bite without using much.

Eating a plant-based diet doesn't have to be all or nothing. "Small changes can have a big impact," Murad says.