A meat-lover’s guide to eating less meat
WHEN it comes to diets in 2020, plants are where it’s at. But people who love meat aren’t exactly thrilled about it, because of, well, the lack of meat.
If you find yourself feeling the same apprehension, here’s a reality check: plantbased diets aren’t plant-only diets (phew!). The idea is simply that you make plants the priority on your plate, rather than an afterthought.
Although trendy #plantbaseddiets might make you roll your eyes, there are a couple of really good reasons they’re having their time in the sun.
Obviously, fruit and vegies are super nutritious, but plant-based diets include far more than what you’d find on your greengrocer’s shelves.
Plant-based diets heavily feature legumes such as beans, chickpeas and lentils, wholegrains like rolled oats, wholegrain bread and quinoa, nuts and seeds – all of which have been linked to a raft of health perks.
The problem with eating meat is that producing it leads to greenhouse gas emissions, which isn’t good news. So, by cutting back your consumption, you’re doing your bit to help save the planet, too.
If you can’t imagine your life without meat, the good news is, there are ways to eat less without feeling deprived. To give you a little plantbased inspo, here are five easy options that’ll help you on your way.
Are you a meat-and-threeveg kinda eater? Meatless Monday can get you out of that bubble, and help introduce some vegetarian recipes into your repertoire. If you’re already doing meat-free Monday, try introducing another meat-free day or two throughout the week.
2. Cut your meat portions in half
Did you know a sensible portion of meat is equivalent to the size of the palm of your hand? If you’re into numbers, that’s roughly 100 grams – which is a helluva lot less than most people plate up.
To help with managing portions, it’s wise to think of your plate in terms of percentages and try to keep meat to just 25 per cent of your entire meal.
3. Think of meat as a side dish
Build your meal around vegetables and wholegrains, rather than focusing on meat.
legumes
Beans, chickpeas and lentils are the perfect alternative to animal proteins because they offer many of the same nutrients, plus more.
Legumes are an essential source of protein, iron and zinc in meat-free diets, and they come with the added benefit of gut-loving fibre and slow-burning carbs.
Use lentils in dishes that traditionally use mincemeat, swap chicken for chickpeas in soups and curries, and add beans to anything from tacos to salads.
5. Experiment with non-animal proteins
Steak, chicken and fish aren’t your only options when it comes to protein. Legumes, tofu, nuts and seeds can provide a significant chunk of muscle-building protein so it’ll pay to get creative in the kitchen with these meat alternatives. From tofu stir fries to chickpea burgers and lentil soups, the opportunities are almost endless.