If you’re over 60 and trying to eat less meat, start with these 8 familiar vegan-friendly meals

My grandmother is 70-something and still volunteers at the food bank every Saturday. Last Thanksgiving, she pulled me aside in the kitchen and admitted something surprising: she’d been trying to eat less meat.

Not going full vegan like her weird grandson. Just cutting back. Her doctor mentioned something about cholesterol, and she’d been reading articles about heart health. But she was overwhelmed by all the talk of tempeh and nutritional yeast.

“Jordan,” she said, “I don’t want to learn a whole new way of cooking. I just want to know what I already make that works.”

That conversation stuck with me. Because here’s the thing about eating less meat after 60: you don’t need to overhaul your entire kitchen or learn to love foods you’ve never heard of. You probably already eat plenty of meals that happen to be vegan-friendly. You just never thought of them that way.

1) Oatmeal with fruit and nuts

This is probably the easiest one to start with because you’re likely already eating it.

Traditional oatmeal made with water is naturally vegan. Add some sliced banana, berries, a handful of walnuts, maybe a drizzle of maple syrup, and you’ve got a heart-healthy breakfast that requires zero new skills.

The only switch? Use plant-based milk instead of dairy if you prefer it creamier. Oat milk works particularly well because, well, oats with oats just makes sense.

My grandmother has been making oatmeal the same way for decades. She didn’t need to change a thing except swapping regular milk for almond milk. Done.

2) Vegetable soup with beans

Every family has a soup recipe that’s been passed down through generations. In most cases, the base is already plant-based: vegetable broth, tomatoes, carrots, celery, onions, potatoes.

The meat is often just an add-in, not the foundation.

Skip the chicken or beef, add a can of white beans or chickpeas for protein, and you’ve got the same comforting bowl you’ve always made. The flavors don’t change. The ritual doesn’t change. You’re just leaving out one ingredient.

I’ve made lentil soup for skeptical relatives more times than I can count. Nobody misses the meat because the soup itself was never really about the meat.

3) Spaghetti with marinara sauce

Here’s something that surprised me when I first went vegan eight years ago: most basic marinara sauces are already plant-based.

Tomatoes, garlic, olive oil, herbs. That’s it. No animal products required.

Sure, some people add ground beef or Italian sausage. But the classic Italian way? Just sauce and pasta. Maybe some fresh basil. Some crushed red pepper if you like heat.

The only thing to watch for is whether your pasta contains eggs. Most dried pasta doesn’t, but fresh pasta often does. Check the ingredient list and you’re good to go.

Add a simple side salad and you’ve got a meal you’ve probably made a thousand times already.

4) Rice and beans

This combination has sustained cultures around the world for centuries. It’s cheap, it’s filling, and it’s nutritionally complete when eaten together.

Black beans and rice. Red beans and rice. Pinto beans with Spanish rice. The variations are endless, and most of them are naturally vegan once you cook them in vegetable broth instead of chicken stock.

Season them the way you always have: cumin, garlic, onion, maybe some chili powder. Top with salsa, diced tomatoes, sliced avocado if you’re feeling fancy.

This isn’t exotic health food. This is the same comfort food people have been eating in the American South, Latin America, and the Caribbean for generations.

5) Baked potato with vegetable toppings

Remember when baked potatoes were dinner? Not a side dish, but the whole meal?

They still can be. Load them up with steamed broccoli, sautéed mushrooms, diced tomatoes, black beans, salsa, and maybe some vegan butter or olive oil. Skip the sour cream and cheese, or try plant-based versions if you want.

The potato itself is incredibly nutritious: potassium, vitamin C, fiber. Add enough vegetable toppings and you’ve got a complete, satisfying meal that tastes like comfort.

I grew up eating baked potatoes at least once a week. Nothing about this meal requires relearning or adapting. You’re just being more intentional about the toppings.

6) Peanut butter and banana sandwich

This might seem too simple to count as a real meal, but hear me out.

Peanut butter provides protein and healthy fats. Banana adds potassium and natural sweetness. Whole grain bread contributes fiber. Together, they make a surprisingly balanced light lunch or snack.

Elvis knew what he was doing.

If you want to make it more substantial, add some sliced strawberries or a drizzle of honey. Toast the bread. Have it with a glass of plant-based milk and some carrot sticks on the side.

Not every meal needs to be elaborate. Sometimes the simplest foods are the most nourishing.

7) Vegetable stir-fry over rice

Stir-frying vegetables is one of the fastest, easiest cooking methods out there. High heat, a little oil, whatever vegetables you have on hand.

Broccoli, bell peppers, snap peas, carrots, mushrooms, baby corn. Toss them in a pan with some garlic and ginger. Add soy sauce or teriyaki sauce. Serve over white or brown rice.

Most stir-fry sauces are already vegan, though it’s worth checking labels since some contain fish sauce or oyster sauce. But basic soy sauce, rice vinegar, and a touch of sesame oil will get you there.

This is weeknight cooking at its most practical. Nothing intimidating. Nothing strange. Just vegetables, rice, and flavor.

8) Pasta salad with Italian dressing

Every potluck in America features at least one pasta salad. And most of them are accidentally vegan.

Cooked pasta, cherry tomatoes, cucumbers, black olives, maybe some chickpeas for protein. Toss it with Italian dressing and you’re done.

The key is reading the dressing label. Many Italian dressings are oil and vinegar-based with herbs and don’t contain dairy or eggs. Others do, so just check.

This is picnic food. This is what you bring to family gatherings. This is summer eating. And it requires absolutely no special ingredients or techniques.

Conclusion

When my grandmother asked me about eating less meat, I didn’t hand her a list of trendy superfoods or complicated recipes. I reminded her of what she already knew how to make.

The meals that sustained previous generations. The simple combinations that don’t need animal products to taste good or provide nutrition.

You don’t need to become a vegan chef to eat less meat after 60. You don’t need to stock your pantry with ingredients you can’t pronounce. You just need to recognize that many of the meals you’ve been making your whole life already work.

Start there. See how it feels. The complicated stuff can wait.