Meatless Meals
Eating meat has a multitude of benefits. Meat provides our bodies with protein, an important macronutrient that leaves us feeling fuller longer, and 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 inherently 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. Just like any aspect of health and wellness, finding balance in your meat consumption habits is important.
For a well-balanced meal, fruits and vegetables should occupy half of your plate, and grains and meat should each take up about a quarter of your plate. (Your meat portion should be 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 eating more foods from plant sources, such as fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans.
Making plant-based foods the focal point of your meals is wonderful for your overall health and wellness. You’ll increase your vitamin and mineral consumption and decrease your consumption of saturated fats, cholesterol and sodium. Plus, plant-based diets also benefit the environment. For example, going meatless just one day per week can have a huge impact on decreasing your carbon footprint.
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 |
Salad with peppers, nuts and seeds |
Buffalo cauliflower tacos |
Carrots and hummus |
|
Avocado toast with everything seasoning and a side of fruit |
Veggie burger |
Zucchini pasta |
Tomato salad |
|
Breakfast tart |
Bean and rice burritos |
Eggplant Parmesan |
Cucumber salad |
|
Fruit and yogurt parfait |
Vegetable soup |
Portobello mushroom and seasonal veggies |
Fresh fruit |
|
Blueberry crunch acai bowl |
Homemade vegetable pizza |
Celery and peanut butter |
Meatless does not always mean healthy, so be mindful of the meatless meals and snacks you consume. Avoid processed 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’re new to a plant-based diet, try something simple and fun like meatless Mondays. You may be surprised by how just one day each week can impact your 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.