Published Apr 15, 2019

The plant-forward approach is here to help you eat more veggies—here’s how to do it

Despite the hype around plant-based diets, a plant-forward diet is actually the way to go, says Mia Rigden, who's sharing her four-week, plant-forward plan.

The plant-forward approach is here to help you eat more veggies—here’s how to do it

Despite the hype around plant-based diets, a plant-forward diet is actually the way to go, says Mia Rigden, who's sharing her four-week, plant-forward plan.

Published Apr 15, 2019

In Partnership With

Athleta

Written by

Well+Good Editors

Published Apr 15, 2019

In Partnership With

Athleta

Written by

Well+Good Editors

Meet Wellness Collective, our new, immersive curriculum with Athleta that hooks you up with actionable advice from the smartest experts and brand founders in wellness right now. Get the goods at our monthly event series in New York City, plus our online one-month wellness plans. Here, Mia Rigden, RD, founder of RASA, shares her four-week guide to a plant-forward diet.

If all the noise around keto versus paleo versus Mediterranean has made you totally tune out, we have good news: In 2019, Mia Rigden, RD, just wants you to eat more vegetables.

“I’m not dogmatic when it comes to food,” she says. “I prefer to stay away from prescriptive diets and restrictive eating patterns, but I do think we could all benefit from eating more plants.”

That mission has helped her land on a specific turn of phrase: plant-forward, rather than plant-based. The difference is subtle, but in the holistic chef’s experience it’s a distinction that makes it easier to follow. “Plant-forward doesn’t mean being vegetarian or vegan, it just means eating an abundance and diversity of fruits and vegetables,” she explains.

So simple it’s genius, right? We thought so too, so we asked Rigden to share her four-week plan for putting you on the plant-forward track for good.

Keep reading for 4 weeks of plant-forward tips to help you up your veggie intake, straight from a nutritionist.

Build momentum for the rest of the month (the remaining weeks will feel easy if you tackle the toughest task first) by challenging yourself to try 20 different vegetables in one week.

Rigden started the #20vegchallenge in January as a way to encourage people to add more veggie variety to their plates. “Each vegetable and fruit has its own distinct nutritional properties (vitamins, minerals, phytonutrients, etc), so the more diversity, the more nutrition you’ll get,” she says.

Make yourself a checklist (which doubles as a shopping list) so you can keep track of your goal and get the satisfaction of triumphantly crossing each one off in your notebook. Pro tip: As you’re filling up your shopping cart, don’t forget that herbs, different colors of veg like peppers and purple cauliflower, and different types of lettuces (oh hey, mustard, butter, and romaine) count.

Now that you’re intimately acquainted with your grocery store’s produce section (and have hopefully met some new meal-prep BFFs), you can stock up on enough veg to add a serving to every meal.

Breakfast is the tricky one here, but Rigden has a few suggestions for adding greenery to your first meal of the day. Toss it into a smoothie (like her favorite blend of spinach, cucumber, almond butter, chia seeds, non-dairy milk, and optional plant-based protein powder), or meal prep a frittata with fresh produce on Sunday. That way, you’ll be locked and loaded with plant-heavy breakfasts all week long.

Once you’ve covered off on getting enough plant life into your main meals, you can turn your attention to snacks. By swapping in fruits and veggies for whatever you usually find in your office snack cabinet, you’ll make major progress (just think of how many times you reach for the pretzels—and multiply that by carrots and hummus and apples and almond butter).

“Once you make an effort to eat more plants, you will start to crave them,” Rigden says. “Start by keeping a food diary and being really deliberate about eating more vegetables. Plants are energizing, so eventually it will become second nature.”

While a plant-based diet often suggests cutting out meat completely, Rigden says that when you’re focusing on plant-forward, you can still eat whatever proteins you prefer. The differentiator? Making sure the biggest part of your plate is made up of the fresh stuff.

Now that you’re comfortable with having one serving of veggies with every meal (thanks to Week Two), cap off your four-week challenge by piling your plate high with fruits and veggies to really make the most of all their nutritional benefits.

“Plants are really fibrous, so they will fill you up,” Rigden explains. “By focusing on abundance and adding foods to your plate, you can still enjoy all the other foods you love, but perhaps in smaller quantities, as your focus will be on veggies.” Dig in.

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Food Cooking

Published Feb 10, 2025

11 Ingredients to Try If You’re Out of Eggs

Those little protein powerhouses don’t come cheap these days.

11 Ingredients to Try If You’re Out of Eggs

Those little protein powerhouses don’t come cheap these days.

Published Feb 10, 2025

Written by

Korin Miller

Photo Credit: Getty Images

Published Feb 10, 2025

Written by

Korin Miller

Most people have a love-hate relationship with eggs right now. The breakfast staple is hard to find at many stores but, even when you manage to track a carton down, the sky-high prices are enough to make even the most devoted egg fan rethink their choices.

Data from the U. S. Department of Agriculture (USDA) shows a clear uptick in prices over time, with wholesale prices (what the store pays egg suppliers) in New York jumping 52 cents to $7.24 per dozen in December alone. In California, a dozen eggs will now set you back almost $9. Exact prices vary by location, but a USDA report from this week shows that egg prices are continuing to rise. With bird flu continuing to swirl in flocks, you can expect those prices to stay up for a while.

If you like to have your eggs scrambled, boiled, or fried, you may decide to buck up and pay more for a dozen while being mindful of how often you eat them. But if you tend to use eggs in baking, it can be helpful to know there are other options that give you the same taste and texture you’re after without blowing a ton of money. With that in mind, I tapped three dietitians for their advice on the best egg substitutes, plus how to use them so you don’t end up feeling deprived.

What is the best way to use egg substitutes?

Many substitutes aren’t designed to replace eggs that you’d eat as a main attraction on your plate. Instead, they’re best used in a baking recipe, although each has its own niche. “Eggs in recipes not only add protein and nutrients, but moisture and also act as a binder to hold other ingredients together as they cook or bake,” says Nancy Oliveira, RD, manager of nutrition and wellness services at Brigham and Women’s Hospital. “They also help to trap air which causes baked goods to rise and become fluffy.” In order to work, substitutions need to have similar properties, Oliveira says.

“Before you replace eggs in a recipe, you need to know what they were there for,” Christy Brissette, RD, dietitian and owner of 80 Twenty Nutrition. “Was it to help it rise when baking, to bind it together, or was it adding moisture?”

If you’re baking something that needs to rise, Brissette suggests adding ½ tsp of baking powder along with your egg-replacing ingredient, if it isn’t already in the recipe. “For baking, mashed banana, applesauce, mashed avocado, puréed pumpkin, pureed sweet potato or silken tofu help bind the ingredients together and add moisture,” she says. Just add ¼ cup to replace one large egg in a recipe. Brissette warns that some of these ingredients can alter the flavor of the final product, so choose your substitutions carefully.

If you need something to bind your ingredients together, Brissette suggests using ground flax seeds or whole chia seeds. Mix 1 tablespoon ground flax seeds or chia seeds with 3 tablespoons of water and let sit for five minutes. “This will form a gel that you can then add to your wet ingredients,” Brissette says, noting that this hack also adds more fiber to your dish. “These options work well in recipes for quickbreads such as pancakes, muffins, and zucchini bread,” she says. The flavor of this combination is neutral, Oliveira says, and “you get a boost of omega-3 fatty acids, too.”

In recipes like burgers or meatballs, the egg acts to bind the ingredients together so they don't fall apart, Brissette says. “If I don't have eggs on hand, I'll use oats, cooked rice, or breadcrumbs with a bit of water,” she says. “You can also sub in mashed sweet potato or mashed potato or squash to help it bind and add some moisture.”

Aquafaba—or the liquid that’s left over in a can of chickpeas—is a great option as a binder in baked goods or vegan mayonnaise, per Brissette. “You can even use it to replace egg whites in recipes like meringue and macaroons,” she says. “Just whip it up in a mixer with some cream of tartar for three to five minutes to form stiff peaks.” Aquafaba doesn’t contain a lot of nutrients but it’s easy and many people already have cans sitting around. “It’s great to repurpose the liquid that we would normally toss out,” she adds.

Overall, using egg swaps in your recipes may take a little trial and error. But, once you find one that works for you, it could end up saving money in the long run—and adding in extra nutrition in the process.

What are the best egg substitutes?

There are a lot of creative hacks for swapping out eggs in a recipe and each has its own special use in cooking. “The best substitute depends on the specific dish being prepared,” says Stephani Johnson, DCN, RDN, professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University.

These are some of the biggies to keep in mind—and in your home:

Mashed soft fruit, like banana, pumpkin purée, avocado, applesauce, or yogurt
Soft tofu
Ground flaxseeds or chia seeds mixed with water
Vinegar and baking soda
Aquafaba, or chickpea liquid
Oats and water
Cooked rice
Bread crumbs and water
Mashed potato or mashed sweet potato
Commercial egg replacers (these are usually made from potato and tapioca starch with added leavening agents like baking soda, Johnson says)
Mayonnaise (it contains egg, plus provides great moisture for baked goods)

How to get 12+ grams of protein elsewhere

Two eggs deliver about 12 grams of protein. And, if you’re limiting your egg use or skipping it entirely, it’s fair to wonder how else to get in that much protein. “There are many other ways to obtain 12 grams of protein beyond eating two eggs, including plant-based and alternative protein sources,” Johnson says.

Those include:

2 ounces of animal meat, ~14 grams of protein
⅔ cup Greek yogurt, 12 grams of protein
3 tablespoons of peanut butter, 12 grams of protein
½ cup cottage cheese, 13 grams of protein
1 ½ cups of milk, 12 grams of protein

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Food Cooking Recipes

Published Feb 7, 2025

High-Protein Cottage Cheese Recipes That Are Actually Good

Discover 15 cottage cheese recipes that are *actually* good, and good for you.

High-Protein Cottage Cheese Recipes That Are Actually Good

Discover 15 cottage cheese recipes that are *actually* good, and good for you.

Published Feb 7, 2025

Written by

Christina Manian, RD

Published Feb 7, 2025

Written by

Christina Manian, RD

In a world still obsessed with protein, cottage cheese couldn’t be hotter. And the hype isn’t unfounded: This dairy product contains an impressive 12 grams of the macronutrient in just one, half-cup serving. Plus, we can’t forget about all of the other alluring nutrients this small curd cheese boasts, including B vitamins, calcium, phosphorus, and even probiotics (depending on the brand). These combined can support energy metabolism, bone health, and a thriving gut microbiome.

All of these noteworthy health perks of cottage cheese have thrown it into the spotlight of influencers, bloggers, and food writers alike. As a result, the internet is full of recipes featuring the savory cheese that will have you thinking, ‘there’s no way that can taste good.’ And I can tell you from experience that not all of these creative recipes are actually all that tasty.

However, there are plenty of diamonds in the rough and we’ve done the hard work to discover some of the most delicious cottage cheese dishes worth trying at home. From cookies and breads to smoothies and pasta sauce, you’d be shocked to discover just how many ways cottage cheese can be integrated into both sweet and savory dishes. Read on to discover 15 cottage cheese recipes that are *actually* good, and good for you.

1.
Dill Pickle Cottage Cheese Egg Salad

For a quick lunch that can be meal prepped on the weekend, look no further than this tangy dill pickle cottage cheese egg salad. As an already high-protein dish, this egg salad is boosted up even more with the addition of cottage cheese, ensuring you’ll stay full through the afternoon. Plus, it offers plenty of intrigue with bold flavoring agents like dill pickles, honey mustard, and green onions.

Get Oh Snap Macro's recipe here

1.
Blended Cottage Cheese Ranch Dip

With the Big Game (and other hosting occasions) coming up, this simple two-ingredient dip recipe couldn’t be easier (or more delicious) for entertaining a crowd. All you need is cottage cheese, ranch seasoning, and a blender to make this dip in seconds. For added nutrition, serve this dip with crudité veggies as they add a welcome dose of fiber and micronutrients to your high-protein dip platter.

Get Lauren Twigge's recipe here

1.
Protein Cottage Cheese Mac and Cheese

Who doesn’t love a warm bowl of gooey mac and cheese on a cold winter day? And while certainly yummy, this comfort meal isn’t usually categorized as something that can help us meet our protein goals. Thankfully, that doesn’t always have to be the case. Not only does it utilize high-fiber macaroni but this dish excels with the help of cottage cheese and B12-rich nutritional yeast.

Get Nourished by Nic's recipe here

1.
Cottage Cheese Pancakes

Protein pancakes have been all the rage in recent years but they often employ the use of protein powders—many of which can have weird aftertastes that I try to avoid. This pancake recipe, however, ups its protein content through the use of ingredients like cottage cheese and eggs to produce a hearty and tasty final product—with less than 10 ingredients, to boot!

Get Mom Dish's recipe here

1.
High Protein Overnight Oats with Cottage Cheese

Staying on the breakfast train, overnight oats are a weekday morning lifesaver as they can be made the night (or several nights) before, helping you to get out the door quickly, easily, and well-nourished. This overnight oats recipe is unique in that it ups the satiety factor of the fiber and protein already found in oats with the help of protein-rich cottage cheese. You’ll be sure to feel full until lunchtime after enjoying this simple four ingredient breakfast.

Get Chelsea Joy Eat's recipe here

1.
Buffalo Chicken Dip

While often thought of as a guilty pleasure, there are plenty of ways to indulge your love for all things buffalo chicken, including this dip. Cottage cheese, Greek yogurt, plus mozzarella and cheddar cheese come together to produce a dip that tastes just as good as the traditional sour cream-forward options. Serve alongside celery sticks for a nod to the classic pairing.

Get Well Plated's recipe here

1.
Egg Bites

You may know of a famous egg bite from a large chain coffee shop that has taken the fast casual breakfast market by storm. Well, save yourself some money by making batches of protein-filled bites at home. This recipe combines cottage cheese with eggs, spinach, bell pepper, and green onion for a flavorful on-the-go breakfast that can be made during your usual meal prep. Plus, it’s a great go-to for utilizing any veggies that are close to expiration!

Get Love & Lemons' recipe here

1.
Cottage Cheese Cookie Dough

Among the strange cottage cheese recipes that have emerged on the internet, cookie dough tops the list. However, it’s actually pretty tasty if you choose the right recipe, like this one from Eating Bird Food. The recipe is not only high in protein, thanks to the cottage cheese and protein powder it contains, but is also gluten-free, making it a great option for those with allergies.

Get Eating Bird Food's recipe here

1.
Cottage Cheese Waffles

Though delicious, breakfast favorites like pancakes and waffles aren’t necessarily the best way to start the day as they’re simple (or refined) carbohydrate-forward and typically lacking the protein we need, which often leaves us feeling hungry soon after enjoying them. Well, this cottage cheese waffle recipe pretty much solves that problem, as the protein from the eggs and cottage cheese it contains is sure to leave you feeling satisfied for far longer than standard recipes. Plus, they’re waffles.

Get Jar of Lemons' recipe here

1.
Caesar Dressing

When cottage cheese is blended, what results is a creamy, thick, savory delight that can be used as a sauce, or even a salad dressing, like in this Caesar dressing finished with Mexican-style spices. Not only will this dressing add protein and staying power to your final dish, but it will take the flavor of your everyday salad to the next level thanks to nutrient-dense seasonings like garlic powder, cumin, oregano, and lime juice.

Get Gentle Tummy's recipe here

1.
Easy Cottage Cheese Cheesecake

Blended cottage cheese is the perfect base for sweet recipes, too, like in this protein-forward take on cheesecake. Not only does this dish skirt the inclusion of cream cheese altogether with its use of cottage cheese and Greek yogurt, but there’s very little added sugar to speak of.

Get The Pancake Princess' recipe here

1.
Tomato Garlic Cottage Cheese Pasta Sauce

One place you may never have expected to see this trendy ingredient is in pasta sauce. And while this recipe in particular may give you pause with its inclusion of unlikely ingredients like coconut aminos and honey, it’s actually incredibly flavorful. The savory, creamy taste of this one-of-a-kind sauce full of protein and plant compounds will have you going back bite after bite.

Get Oh Snap Macros' recipe here

1.
Cheesecake Cottage Cheese Smoothie

Forget protein powder, cottage cheese is the new way to boost the protein content of your daily smoothie. Not only is it a whole food option, but the inclusion of cottage cheese adds a healthy dose of creaminess to the mix, hence this recipe’s cheesecake description. You’ll be sure to feel plenty satisfied after enjoying this one, too, thanks to the fiber-rich flaxseed and frozen strawberries it contains.

Get Nourished by Nic's recipe here

1.
Tomato Basil Cottage Cheese Toast

If you love loaded toasts (like myself), then it’s time to start integrating cottage cheese into your rotation as a calcium and protein-filled topping. This recipe is reminiscent of both pizza and bruschetta with its use of tomatoes, basil, and garlic. For added nutrition, opt for whole grain bread and for a boost of flavor, drizzle with balsamic glaze.

Get Mom Dish's recipe here

1.
Strawberry Cottage Cheese Ice Cream

Finally, we have cottage cheese ice cream (yes, you read that right). While this dish sounds a bit odd, substituting heavy cream and milk for full-fat cottage cheese and protein powder yields a dessert recipe that’s not only tasty but plenty nutritious with notable amounts of protein, B vitamins, calcium, phosphorus, and even probiotics! It’s just an added bonus that it utilizes honey and whole strawberries for natural sweetness.

Get Chelsea Joy Eat's recipe here