The Ultimate Guide to Meatless Meals: Benefits, Tips, and Recipes
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The Ultimate Guide to Meatless Meals: Benefits, Tips, and Recipes
by Devineé, Move to Root
As the saying goes, “less is more!”—especially regarding meat consumption. Stepping outside of the societal norm of consuming meat with every meal not only creates more room for a variety of plant (and fungi) alternatives, but it also does more for your health and the environment than you may realize.
Going heavy on plants and light on meat may seem like a daunting feat. Fortunately, we live in a time when innovative and palatable protein alternatives are on the rise. From grocery store aisles dedicated to meat alternatives to restaurant menus with meatless meal options, more and more individuals are finding it accessible, practical, and even enjoyable to reduce their meat intake. Movements like Meatless Monday and Meatless May have also acted as catalysts, spreading awareness about the importance of decreasing meat consumption.
But, even with the increasing popularity and availability of meat-free options, you may still find it difficult to consistently stick to a meatless lifestyle. Whether you desire to limit or eliminate meat entirely, this guide will equip you with the information you need to successfully adhere to consuming meatless meals throughout the week.
What are the Benefits of Eating Less Meat?
There’s no better place to begin your meat-free journey than by first determining your “why.” For many people, animal welfare plays a pivotal role in their dietary choices. For others, their health is the primary factor that drives their adherence to a reduced meat diet. And for most, the environmental impact of excessive meat consumption is reason enough to replace their fork of meat with a fork of vegetation. To determine your unique “why,” let’s break down several of the benefits of consuming less meat.
What are the Benefits for Me?
From a personal perspective, consuming a plant (and fungi)-centered diet that aims to reduce meat intake may improve your overall health and reduce your risk of developing several chronic diseases such as heart disease, type 2 diabetes, stroke, and more1. Emerging research has revealed that your overall health is closely associated with the health of your gut2. More specifically, scaling back on meat consumption by adopting a plant-centered diet has been shown to increase the diversity of beneficial bacteria that support your physical health and well-being.1 In addition, studies have reported that diets high in plants and low in animal products can protect your heart by decreasing your risk of cardiovascular disease.3 The cardio-protective effects of eating less meat are in part due to an increased intake of dietary fiber and its ability to lower cholesterol levels.4 Similarly, consistently consuming plant-based meals high in dietary fiber, vitamins, minerals, antioxidants, and powerful plant compounds aids in the prevention of type 2 diabetes.5 Increasing your intake of plant foods may also help with weight reduction.6 But, beyond physical health, new evidence suggests that plant-based diets may also improve cognitive health!7
What are the Benefits for the Planet?
From a planetary perspective, eating less meat can substantially improve the health of the environment. The United Nations (UN) has warned that we need to drastically transform the current human diet to one that favors plant over animal foods to mitigate the effects of climate change.8 The impact of our food system on climate change is measured using greenhouse gas emissions that are released into the atmosphere and, consequently, trap heat. Of all of the food produced, animal foods such as red meat, dairy, and farmed seafood release the highest amount of greenhouse gasses.9 On the other hand, plant foods have lower greenhouse gas emissions and require far less energy, water, and land than animal foods.8 Therefore, shifting away from high meat consumption towards more plant-based ways of eating has the potential to reduce greenhouse gas emissions by 49%, land use by 76%, and water use by 14%.10
How Do I Start Eating Meatless?
Now that you’re aware of the human health and planetary benefits of eating less meat, let’s dive into several practical tips for incorporating more meatless meals into your diet.
Start Small
The hardest part of any lifestyle or dietary change is long-term adherence. And one of the biggest mistakes individuals make when transitioning from a meat-rich to a meatless diet is believing they must do it all at once. We’re here to remind you that small strides lead to lasting change. If you aren’t ready to give up meat entirely, try eliminating meat for one meal a day. As you begin to feel more comfortable, experiment with going completely meat-free once or twice a week. For those looking for a bit more flexibility, consider adopting a flexitarian diet, which encourages a high consumption of plant foods with the occasional addition of animal products.
Experiment with Different Recipes
Finding the motivation to prepare flavorful meatless meals may be difficult at first. But, when you look beyond the western diet, you will find many exquisite meatless recipes from various regions of the world. From Indian to Ethiopian, Nigerian, Indonesian, Jamaican, and Mediterranean, the meat-free meal ideas are endless. What sets these countries apart from the rest is their use of robust spice blends that elevate their meatless recipes. Although these countries are known for eating less meat, any cultural cuisine can act as inspiration for meatless recipes. In fact, it may help you stick to a meat-free lifestyle if you create recipes inspired by your own culture. Be sure to check out some of our favorite meatless recipes at the end of this article for some inspiration as you’re getting started.
Incorporate Alternative Protein
With the increasing availability of meatless alternatives that mimic the taste and feel of animal meat, plant- and fungi-based diets are more appealing now than ever before. One of the easiest ways to kickstart your meat-free journey is to swap animal protein for plant or fungi protein alternatives. Several common plant protein alternatives include tofu, tempeh, seitan, jackfruit, and patties made from legumes such as peas. On the novel end of the alternative protein spectrum, there is a versatile fungi-based protein named Fy™ that can resemble the texture of animal protein and be used to create dairy alternatives. Containing all 20 amino acids, Fy is an incredible complete protein source that you can use to make a variety of meatless meals.
Plan Ahead
By planning and preparing your meatless meals ahead of time, not only will you help to save the planet, but you’ll also save yourself a lot of time and effort throughout the week. Cleaning and cutting produce is arguably the most time-consuming aspect of eating more plants. So, start by chopping all of your produce either by hand or using a food processor, and store them in airtight containers for easy access during busy weekdays. Once you have your produce washed and prepped, you can also pre-cook your grains and alternative proteins for future use. With all your ingredients ready to go, assembling your meatless meals becomes hassle-free.
What If I Face Challenges?
Setbacks and challenges are often inevitable when you shift lifestyles. Below are several obstacles you may encounter while transitioning to a meat-free diet, as well as potential solutions to overcome them.
Not Feeling Full After a Meal
If you find it hard to feel satisfied after eating a plate full of plants, here are several things to keep in mind. Feelings of fullness, also referred to as satiety, largely depend on the amount of protein, fiber, and fat you consume. While plants are already loaded with fiber, you want to ensure that you consume adequate amounts of protein and fat with each meal. Therefore, you can add more protein to your meatless meals by enjoying sufficient quantities of legumes, nuts, seeds, quinoa, and alternative proteins. In addition, try upping your intake of healthy fats, such as avocado, nuts, and olive oil. It is also important to make sure you are consuming enough calories! Consider increasing your portion sizes of nutrient-dense whole foods and add a few protein or fiber-rich snacks throughout the day.
Navigating Social Situations
Perhaps the most challenging aspect of adhering to a meatless lifestyle is navigating social situations. Nonetheless, it is imperative to approach these difficult situations with a strategic plan. Take eating out, for example. Before heading to a restaurant, call ahead to make sure they have meat-free options. If no meat-free mains are available, ask if a meatless dish can be prepared. Most restaurants are accommodating and will gladly serve meals without animal products. In the event that there are no options, plan to eat ahead of time or pack nuts and seeds that you can easily sprinkle over a salad for protein.
As for gatherings, you can always volunteer to prepare one or two meatless recipes to share with your friends and family. During these get-togethers, you may receive questions from your loved ones concerning your dietary preferences. However, these moments are opportunities to remember and share your “why” without making others feel inferior for their own dietary choices. As hard as it is to deal with differing opinions, always try to extend kindness and knowledge whenever possible.
Dealing with Meat Cravings
To reduce your cravings for meat, it’s helpful to identify why these cravings occur. Some individuals believe their meat cravings signify an insufficient intake of nutrients like iron and B12. However, the best way to identify nutrient deficiencies is by consulting a doctor or registered dietitian. Nonetheless, a well-balanced vegetarian or vegan diet with proper supplementation can supply all of the necessary nutrients needed to sustain life. One of the main reasons people crave meat is its flavor. Luckily, those flavors can be replicated using various herbs and spices like thyme, rosemary, sage, marjoram, onion, garlic, celery seed, cumin, chili powder, miso, and soy sauce, among others. You can also quell your meat cravings by consuming alternative proteins that have a texture similar to animal meat.
Are There Risks?
Before transitioning to a meat-free diet, you may wonder if there are any potential risks. As previously mentioned, a properly planned, nutrient-dense reduced meat diet can provide you with all of the protein, fat, carbohydrates, vitamins, minerals, fiber, and antioxidants your body needs to thrive. However, when replacing animal protein with plant and fungi protein, it is important to consume adequate amounts of the nutrients you once obtained from meat to avoid any nutrient deficiencies. Nutrients that are found in high amounts in animal products include vitamin B12, iron, omega‑3 fatty acids, vitamin D, and calcium–all of which can be obtained from plant, algae, and fungi sources.
Meatless Recipes
A guide to meatless meals isn’t complete without a list of mouth-watering recipes to get you started on your journey.
Breakfast | Lunch | Dinner | Snack |
Vegan Buffalo Dip with Sausage | |||
Peachy Greens Fy Yogurt Smoothie | Sesame Miso Ramen with Vegan Sausage |
The Takeaway
Choosing to reduce or eliminate meat from your diet will come with challenges. But the health and planetary benefits far outweigh any hurdles you will encounter. From a reduced risk of developing the most prominent chronic diseases to lowering your carbon footprint, recalling why you embarked upon the journey towards less meat consumption will help you stay the course. After all, you are now equipped with practical tips and mouth-watering meatless recipes that will help you adhere to your meatless diet.
Interested in discovering how you can obtain the nutrients you need without eating meat? Check out our blog that dives into the specific nutrients of “concern” and the meat-free sources that contain them.
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664/ Accessed March 2023
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9899747/ Accessed March 2023
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/ Accessed March 2023
5. https://pubmed.ncbi.nlm.nih.gov/31329220/ Accessed March 2023
6. https://pubmed.ncbi.nlm.nih.gov/26138004/ Accessed March 2023
7. https://pubmed.ncbi.nlm.nih.gov/32297555/ Accessed March 2023
8. https://www.nature.com/articles/d41586-019–02409‑7 Accessed March 2023
9. https://www.un.org/en/climatechange/science/climate-issues/food Accessed March 2023
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9024616/ Accessed March 2023
