My own diet has evolved quite a bit since then. As a registered dietitian, I’ve learned the benefits of a plant-rich plate. Plus, two of my children are now vegetarians, which has pushed me to explore the culinary riches of meatless meals. I still eat meat and poultry, just a whole lot less than my parents did. If you’re new to the idea, here are a few reasons why a more plant-based diet might be a wise move, and tips to get you started!
Why Eat Less Meat
Lowering your intake of meat and poultry leaves more room for vegetables, beans, legumes, and other fiber-rich plant foods, which is not only better for your health but also an exciting entry into a whole new world of flavor and textures! Let’s look at all the benefits of eating less meat. The health benefits: If you look at populations across the globe that live the longest with the lowest incidence of chronic disease, those populations tend to eat a lot less animal protein than the typical Western diet. Eating less meat means scaling back on a big source of artery-clogging saturated fat. Along with more vegetables, beans, legumes, and other fiber-rich plant food, this collectively can add up to a decreased risk for heart disease, cancer, high blood pressure, and other diet-related diseases. The environmental benefits: Another good reason to cut back on meat and poultry are the environmental benefits. Growing plants demands less water and emits less carbon than raising animals. And of course, there’s the impact on animal welfare when you choose, say, a black bean burger rather than a ground beef one. The budget benefits: Eating less meat may be easier on your wallet, too. A study in the Journal of Hunger and Environmental Nutrition comparing a diet with and without meat found the former to cost nearly $750 more per year and delivered fewer servings of fruits, vegetables, and whole grains. The ’new flavors and textures’ benefits: When you take meat off the plate, with practice you’ll develop an appreciation for the many ways vegetables, beans, legumes, and meat substitutes like tofu rise to the occasion and create exciting meals that are delicious and filling—no meat required!
Will I Get Enough Protein If I Reduce My Meat Consumption?
The truth is that we Americans eat far more protein than we actually need and not enough of the vitamins, minerals, fiber, and phytochemicals that are a natural part of plants. So, for most folks, the protein concern isn’t really a concern at all. Plus, plant foods provide protein all on their own! For example, a three-ounce serving of whole-wheat pasta or half cup of cooked lentils delivers 12 grams of protein. And don’t forget you can still enjoy the likes of eggs and dairy foods, which are also good sources of protein.
It’s Okay to Be Flexible!
Experimenting with a more plant-heavy diet doesn’t have to be an all-or-nothing proposition. You’ll gain many of the benefits from eating less meat even if you don’t shift to an entirely vegetarian lifestyle. It’s called being a flexitarian, which is effectively a mashup of vegetarian and flexible. The idea is to eat a mostly meatless diet, with room for a burger or roast chicken dinner when the mood strikes.
How to Eat Less Meat: 7 Helpful Tips
If you’re interested in exploring a more plant-centric diet, consider any or all of the following strategies:
15 Terrific Meat-Free Meals
Ready to try a few delicious and filling meat-free meals? Here are 15 we love:
Spanikopita Easy Tuscan Bean Soup Sweet Potato and Black Bean Tacos Eggplant Parmesan Mediterranean Chickpea Bowls with Tahini Sauce Red Lentil Dal Sheet Pan Pizza with Roasted Cauliflower and Greens* Pasta with Roasted Tomatoes and Creamy Cashew Herb Sauce* Breakfast Casserole with Butternut Squash and Kale Thai Noodle Salad with Peanut Sauce Cauliflower Chickpea Curry Mixed Green Salad with Honey Mustard, Eggs, and Toast* Roasted Cauliflower and Mushroom Bolognese* Vegetable Lentil Soup* Root Vegetable Skillet Pot Pie
Recipes with a * next to them have photos in this post.
