Meatless Meals
Meat has some very great benefits. By eating meat, we feed our bodies protein, an important macronutrient that leaves us feeling fuller longer. Meat also provides important vitamins and minerals, like B12 and iron, which allow us to feel energized and healthy.
But there’s a catch — in the United States, the emphasis on meat consumption is greater than any other country in the world. And while meat isn’t completely unhealthy, there are some drawbacks to overconsumption.
Making meat — especially meat high in saturated fat and cholesterol — the focal point of every meal can negatively impact your health by increasing your risk for heart disease, diabetes and weight gain. Accordingly, just like any aspect of health and wellness, finding balance is important.
Fruits and vegetables should take up half your plate, while meat should take up a quarter of your plate (about the size of a deck of cards). However, in the U.S., meat tends to take up the majority of space on many plates.
Switching from a meat-focused diet to a plant-based diet has many benefits. Plant-based doesn’t mean vegetarian or vegan; it just means you are choosing more of your foods from plant sources. Plant sources include fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans.
Making the focal point of your meals plant-based provides wonderful benefits for your overall health and wellness. Doing so also benefits the environment. For example, adding in one meatless day per week can have a huge impact on decreasing your carbon footprint. Plus, you’ll increase your vitamin and mineral consumption and decrease your consumption of saturated fats, cholesterol and sodium.
Take time to meal plan, and try to have at least one day per week where you’re choosing fresh, meatless snacks and meals. Below are a few suggestions.
|
Breakfast |
Lunch |
Dinner |
Snacks |
|
Oatmeal and fresh fruit |
Tuna |
Buffalo cauliflower tacos |
Carrots and hummus |
|
Avocado toast with everything seasoning and a side of fruit |
Salad with peppers, nuts and seeds |
Zucchini pasta |
Tomato salad |
|
Breakfast tart |
Veggie burger |
Eggplant parmesan |
Cucumber salad |
|
Fruit and yogurt parfait |
Bean and rice burritos |
Portobello mushroom and seasonal veggies |
Fresh fruit |
|
Blueberry crunch acai bowl |
Vegetable soup |
Homemade vegetable pizza |
Celery and peanut butter |
Remember, meatless doesn’t always mean healthy. Be mindful of the meatless meals and snacks you consume; be cautious not to choose processed plant-based foods, like sweets, frozen dinners or chips, as substitutes for your meatless meals and snacks. Otherwise, you continue to run the risk of adding too much sugar, sodium and fat into your diet.
If you are just starting out with a plant-based diet, try Meatless Mondays. Focusing on just one day per week can be a great introduction. You may be surprised by how one day each week can positively influence your overall health.
About the author
Ms. Lauren Scotti is Vice President, Director of Slainte Fitness, and Personal Development Team Leader at USLI, leading the Slainte team and organizing the company’s recreational sports teams and wellness initiatives. Ms. Scotti enjoys staying active by running, teaching HIIT classes and strength training. Ms. Scotti also enjoys coaching others about creating positive changes and incorporating healthier habits into their lives.