6 Great Tips to Eat Less Meat
Whether you’re looking to adopt a more plant-based diet or simply add variety to your weekday meals, these six tips will make it easy to incorporate more plant-based foods into your menu. As a bonus, you’ll find tasty recipes to inspire you with every bite.
1. Cut Back Gradually
Eating less meat is a transition that’s best approached gradually. That’s why we suggest that people who eat meat every day start by replacing one meal a week with a vegetarian option. The “Meatless Mondays” initiative, launched at the turn of the 2000s, was the starting point for many families who wanted to reduce their meat consumption.
From one meal a week, progress to two, then three, and so on until you find your perfect balance. This slow approach will allow you to leisurely explore new recipes and adopt sustainable habits
2. Include Plant-Based Protein
When reducing meat consumption, make sure to replace animal protein with plant-based protein. Legumes such as lentils, chickpeas and red or white kidney beans are excellent sources of protein. Tofu, made from soybeans, is another easy-to-cook substitute. Nuts and seeds provide healthy fats and complement nutritional intake well.
Other sources of protein:
- textured vegetable protein, or TVP
- tempeh
- seitan
- edamame
- peas
- whole grains, such as quinoa, oats and buckwheat
3. Vary Your Menu with Eggs and Dairy Products
Eggs offer a simple way to reduce meat consumption without neglecting protein intake. Omelettes, frittatas and quiches are familiar recipes that are easy to add to the menu. Dairy products such as cheese, yogurt and milk are other good options. They can be incorporated into a wide variety of vegetarian dishes, from breakfast to dinner.
Try these recipes:
4. Find Inspiration in International Cuisine
In Indian, Asian, Mediterranean and Middle Eastern cuisines, meat-free dishes are often the norm. Exploring these culinary traditions opens the door to a world of flavours and inspiration. From falafels to Indian dahl, Greek spanakopitas and Asian veggie stir-fries, vegetarian dishes are tasty, diverse and exotic!
Try these recipes:
5. Be Selective When Choosing Replacement Products
The number of meat substitutes available in grocery stores has increased over the years. Commercially available veggie burgers and sausages are great for busy weeknights—they’re convenient and will allow you to easily recreate familiar dishes. But as with all processed foods, it’s recommended to consume them in moderation because they’re often high in added sugars, sodium, and saturated and trans fats.
6. Cook Your Favourite Dishes, Minus the Meat
Are spaghetti Bolognese, tacos, shepherd’s pie and burgers often on your weekly menu? Replacing the meat in these classics with lentils, TVP, or other plant-based proteins allows you to revisit familiar recipes that everybody loves. By adapting your favourite recipes, you can stick to what you know in the kitchen. It’s a reassuring way to change your habits without feeling lost or like you’re starting from scratch.
Try these recipes: