MATT LISTER
Fitness in focus
While many people have made changes to what they eat, others are worried about lost protein. There’s no need, says Matt Lister
low- meat, vegetarian and vegan dieting remains on the rise, for many reasons. I tend to limit my meat intake for a mixture of reasons. Environmental: Meat is a major contributor to greenhouse gases, and I have hideous guilt from the amount of travelling I do, so it’s a small way to counter that. Economical: Put simply, it’s far cheaper to eat veggies. Health: Too much meat, red in particular, can increase the risk of certain diseases and conditions.
Challenge: It’s fun fi nding new recipes that are interesting, taste great and still hit your macro targets.
Despite all these, a common reason why some people are reluctant to reduce their meat intake is that they’ll struggle to meet protein targets. For the most part, these worries are unfounded: there are plenty of protein- rich veggie or vegan alternatives. Grab a bean, any bean! They are rich in fi bre, antioxidants, folate and vitamins. They’re versatile ( all the best things are!) and can be slipped into any pasta sauce or curry, used to beef up a soup, or can be blended into nutritious dips for those crudité snack packs. Spinach and kale have a small amount of protein in them, and are great sources of other nutrients, such as vitamin A, calcium and iron. Kale chips are really easy to make and, believe me, taste heavenly.
Nuts and seeds
These go with pretty much everything, are a fab source of protein and “healthy fats” — and they are delicious. Quinoa is renowned as a superfood because it contains all nine essential amino acids. Chia seeds are packed with amino acids and are small enough to lace most dishes without you even knowing they’re there. There is a great testosterone- production reduction myth that comes with soy — studies have been carried out that found that it does, and others that it doesn’t, have an impact on sperm count. I have never been a huge fan of soy products, but everything in moderation. Not one for vegans, but eggs are a practical on- the- go, protein- rich snack that come in their own packaging so no horrible plastic. Hard boil ’ em and sling them in your bag like your nanna used to do.
Adding these things doesn’t have to mean an entire diet overhaul; it can be as simple as sprinkling some chia seeds over your breakfast or a salad, or having a peanut butter sandwich to add a little extra here and there. Small reductions in eating so much meat can be greatly beneficial for your wallet, your body and the planet.