From low-carb to low-fat, the type of diet we live by can affect our health and lifestyle. Whether it’s to get into better physical health, improve existing conditions or to be more intentional about what we consume, these dietary guidelines can be a helpful step in a right direction.
Among these popular lifestyle choices includes going vegetarian or having select days out of the week without an animal protein. Whether it’s all 7 days a week or just a few, going meatless can have some real benefits that go beyond your health. In fact, there’s a whole campaign of the “Meatless Monday” which encourages people to moderate the amount of meat included in your diet.
Have you ever thought of going meatless for a while or incorporating more alternatives into your diet? Whether you’re looking for it to be a long-term lifestyle choice or just something to incorporate every once in a while, we’re here to help. Next we share some of the benefits of having some meatless menus as well as some delicious recipes to help get you started sans meat.
4 Reasons to Go Meatless (even just on occasion)
When we talk about going meatless for a while or full-on vegetarian or vegan, there are often a few reasons people attribute to their decision. Some say it’s in respect of animals and a responsibility to care for the environment. Others may attribute it to health concerns. Whatever the reason, choosing meatless, even for just a few days a week, can bring some impressive benefits.
1. Going Meatless Can Be Good For Your Health
Certainly one of the key benefits of going meatless totally or every once in a while is the benefits it brings to your health. A plant-based diet that focuses on incorporating whole foods like veggies, fruits, grains and nuts can be packed with vitamins and nutrients that your body needs. Although meat brings in an important protein component, you can make up for that daily intake with plant-based sources like beans, legumes and nuts.
These benefits to your health also apply even if you just reduce the amount of meat you consume. Research has shown that people who consume processed meats or other red meats are at a higher risk for health concerns like heart disease, diabetes and stroke. On the contrary, plant-based sources of protein like nuts, oils and legumes can be heart-healthy with omega 3 properties and other essential nutrients to help you look and feel your best.
2. It’s Easy to Make Your Diet Work for You
Unlike other restrictive diets, going meatless every once in a while offers a great deal of flexibility and freedom in being intentional about your health while also enjoying yourself and the foods you love. In fact, the term “flexitarian” has been used for those who are intentional about a plant-based diet but also eat fish, poultry or other meats on occasion. Especially when those indulges include meats like seafood and other heart-healthy proteins, you can easily make this diet work for you when you have those meat cravings.
3. Save Money Without Meat
Meat is expensive. Compared to plant-based sources of protein like beans and grains, animal products can rack up your grocery bill quickly. Choosing to go meatless occasionally can help you save money at the grocery store as you buy fewer animal products and stock up on plant-based sources.
4. Help the Environment
There’s certainly a care for animals and the environment by choosing not to eat meat. Yet beyond the animals themselves, choosing alternatives to meat also helps support the preservation of the planet overall. In meat production and processing, greenhouse gasses are created, which drastically affects climate change and other environmental resources. The process also uses up a lot of the earth’s natural resources like water and land. Choosing to opt-out of meat every once in a while can do a small part to preserve these important natural resources.
Whether you go meatless just every once in a while or convert to a full vegetarian diet, opting for plant-based can bring some valuable benefits that go beyond a healthier you.
Recipes for a Meatless Menu
With so many benefits of going meatless, you may be interested in getting started on choosing plant-based right away. To help you get started, here we share some top plant-based and meat-free recipes. With the bright flavors, wholesome ingredients and easy preparation, you won’t even miss that grilled steak or beef burger on your meatless days.
Breakfast
Start the day with a lot of protein that won’t compromise your heart health. These morning meals leave out the meat but pack in the flavor to get you started on the right foot.
Asparagus and Leek Frittata - While eggs won’t be an option if you choose a vegan diet, which eliminates all animal sources, they can be a protein-packed choice for others. This frittata brings in color from the fresh asparagus and a creamy texture thanks to the fontina cheese.
Quiche with Root Vegetables - The healthy and filling root vegetables add a pop of color to this protein-packed breakfast.
Overnight Blueberry Oatmeal - Packed with protein and fiber, oatmeal can also be a delicious and filling way to start your day. Throw in some blueberries for a boost of antioxidants.
Lunch and Dinner
Get that essential protein and healthy fat but with a plant-based focus. Check out these delicious options that hold off on the meat but are just as savory and satisfying.
Chicken-less Noodle Soup - Hold the meat in this warming favorite that uses tofu and veggies as its main elements.
Three-B-Salad - This summery salad incorporates beans, avocado, peaches, peppers and corn for a refreshing and filling side.
Eggplant Gratin - Eggplant is a versatile ingredient that can be used as a healthy substitute in many recipes. This gratin recipe brings an extra kick thanks to the cayenne crush olive oil
Grilled Vegetable Tacos with Corn Salsa - With the amount of flavor and zest included in this versatile recipe, you may just prefer the veggies over the meat.
Superfood Kale Salad - Pack in the plant-based proteins with this super salad. With avocado, kale, nuts and quinoa, this salad will help you stay full without the meat. And the vinaigrette made with Maple Balsamic and Basil Olive Oil elevates the flavor even more.
Vegetable Quesadillas with Black Bean and Border Guacamole - Leave out the ground beef with these flavor-packed and healthy favorites filled with veggies. The guacamole, made with Persian Lime olive oil, also adds in that essential, creamy protein to make it a complete meal.
Baked Greek Pizza - Bring in some heart-healthy oils from olives and other veggies, all topped with Gremolata olive oil.
Hummus and Pita Chips - With the garbanzo bean base, hummus can be another heart-healthy source of protein. This hummus recipe incorporates a bright pop of flavor from Sicilian Lemon balsamic.
Appetizers
Add a snack in between meals or get ready for a get-together with these vegetarian-friendly recipes.
Medici Skewers - Quick to put together, even quicker to eat up. These skewers bring together cheese, tomatoes and basil in a summer favorite.
Roasted Squash Samosas - Bring in all the veggies for this bright, flavorful and meat-free appetizer.
Try out a Meatless Day or Two
In your journey of living your best life and improving your health, going meatless can be a great option. These options provide flexibility and freedom to focus on plant-based foods but also allow you to splurge or enjoy heart-healthy meats on occasion. Give it a try; you may discover that meat alternatives can pack just as much flavor and nutrition that you may want to make everyday meatless.