Meatless Meals – Try One a Week for a Healthier You

It’s hard to keep up with all the latest information on healthy eating, isn’t it?

Meatless Meals – Try One a Week for a Healthier You | Foodal.com

It seems we’ve just learned the basics of the one diet plan when another shows up, promising a world of benefits.  Really, who has the time to keep up with the constant stream of new information?

But one thing the experts all seem to agree on is that we should be consuming less red meat.

No, you don’t have to give up that sizzling T-bone on the BBQ, but a little more veggies would be a good decision.

It isn’t necessary to go all-out vegetarian.  Instead, try having one meat-free meal a week.  Just one.  Give it a try for a month, and see if you notice a difference in how you feel.  If it’s working out well, continue on with it.  After a while, you might want to bump it up to a full day or two plant-based dinners a week.  Your call.

If you’re not sure about this idea and need a wee nudge for motivation, give some consideration to the following information recently released in the Dietary Guidelines Advisory Committee’s (DGAC) Scientific Report for 2015.

The Problem

The DGA Committee is comprised of 14 individuals, all experts in the fields of medicine, nutrition and public health.  And their mandate is to develop “sound recommendations” to promote better overall health for individuals and families, as well as the population in general. 

The problem as outlined in their 2015 report is that about half of all American adults have “one or more preventable, chronic diseases” that are related to poor diet patterns and a lack of physical activity.  And, that “more than two thirds of all adults and nearly one third of children and youth are overweight or obese” which contributes to, and aggravates, poor health profiles.  These numbers are staggering. 

Thin or Obese - a reflection

It’s a complex problem, but among their findings is that the average US diet is “low in vegetables, fruits, and whole grains and high in sodium, calories, saturated fat, refined grains and added sugars.”  In other words, we under-consume the essential nutrients necessary for good health, and over-consume the processed, convenient foods that lead to poor health.  It’s sobering, isn’t it?

Their recommendations for improving health patterns? 

“The overall body of evidence examined by the 2015 DGAC identifies that a healthy dietary pattern is higher in vegetables, fruits, whole grains, low- or non-fat dairy, seafood, legumes, and nuts; moderate in alcohol (among adults); lower in red and processed meat; and low in sugar-sweetened foods and drinks and refined grains.”1

Now, opting for a vegetarian style meal once a week isn’t a new idea.  Meatless Monday2 has been gaining momentum since its inception in 2003, with over 36 countries now adopting the idea.  And, with the DGAC’s findings, maybe it’s time for each of us to give the idea some serious consideration.

Still not convinced?  Another compelling aspect of the report is that our high consumption of meat based products has a greater detrimental impact on the environment than other dietary models.  Why?  Because of the emission of greenhouse gases, and the land, water and energy consumed in the production of our current diets.

It certainly adds a little incentive for going green once a week, doesn’t it?

The Solution

The report urges all of us, individuals, private business and communities alike to work together to create a “culture of health” that makes healthy lifestyle choices easy, accessible and affordable for all.

Solution for Improving Your Dietary Health | Foodal.com

Does this mean we have to give up meat all together?  Not at all.  Drastic changes in behavior patterns are hard to maintain and usually fail – the idea is simply too overwhelming.  A more sensible approach is to start small and build on your successes, in line with the concept to kaizen.

Kaizen is a Japanese word meaning “change for better”.  It’s a methodology that was introduced in Japan after WWII by American experts to help rebuild their industry and economy.  It’s based on the philosophy that small, daily steps applied consistently will lead to continuous improvement.

Once a week meatless meals can bring about dramatic changes to health and appearance | Foodal.com

In the context of healthful eating, the choice to go with non-meat options for one meal or one day a week will bring, over time, noticeable results we can quantify and measure.  Results such as weight loss, a reduction in chronic disease with greater energy and vitality.  These results will then motivate us to make even more choices beneficial to our well-being.  Which leads to greater results, inspiring us to make better choices… and the loop continues.  We already make eating choices every day, but they’re often at a subconscious level based on habit and convenience.  By consciously making ones for better health, we get better results – rather than the habitual poor decisions that lead to disease and obesity.

The Power of Habit: Why We Do What We Do in Life and Business

In his book The Power of Habit, Charles Duhigg3 points out that when we make a change to a “keystone” habit, a keystone habit being one of some significance, other supporting habits are replaced without much conscious effort.  This is to maintain the concept of consistency we hold about our identity.  So, if we decide to improve our overall health with a well-rounded eating plan, i.e. going meat-free once a week, our subconscious will help us by making choices to uphold the vision we have about getting healthier.  We’ll find ourselves going for a walk instead of watching TV, or having a glass of water instead of a soda.  And that’s a pretty cool perk for deciding to eat your veggies.

Baby Steps

The Road to Nutritious Food | Foodal.com

We can make a start with baby steps by adapting a variation of the Flexitarian diet – a common sense method for incorporating more plant based meals and reducing meat without having to eliminate it altogether. Interested?  Then check out some of our delicious recipes for vegetable and legume dishes – our Argentine Lentil Stew is a great option, as is our Eggplant Curry and Shepherd’s Pie

Meatless Benefits

Consuming more plant based meals has numerous health benefits4, some of which are:

  • Lower blood pressure.
  • Lower triglyceride and cholesterol levels.
  • Stabilized blood sugars.
  • Reduction of weight, particularly belly fat.
  • Reduced risk of cancer, heart disease and diabetes.

And there’s cost savings involved as well.  Per pound, the cost of vegetables, fruit, whole grains and legumes is lower than that of meat.  So you’ll be saving a few dollars while you get healthier – you’ve got to love that idea!

Also, by choosing a weekly vegetarian-style meal you’ll be contributing to a healthier planet.  This quote is also from the DGAC’s report:  “…a diet higher in plant-based foods… and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.”

Some Options for Getting Started

If you’ve decided to give the once a week no-meat meal a try, you may want to include some of these ‘brain superfoods,’ recommended by Dr. Daniel Amen5 into your meal planning.  They’re good for the body and brain – might as well get smarter while we’re getting healthier!

Nuts

  • Almonds
  • Cashews
  • Walnuts

Vegetables and fruits

  • Kale
  • Avocado
  • Yams
  • Apples
  • Blueberries

Herbs and spices

Oils

  • Coconut oil
  • Olive oil

Drinks

Chocolate (deserves a category all on its own)

Individuals and families can start with small shifts in their dietary habits to support their weekly meal goals.

Incorporate into your meal plans more vegetables, nuts and seeds, fruits, whole grains and legumes such as beans as well as the lesser known lentils.

Consume less processed and red meats, processed grains, sugars, saturated fats and sodium.

Prepare healthy fruits and veggies | Foodal.com

Prepare healthy snacks and have them on hand so you won’t be tempted to reach for the old standards.  Sliced veggies such as carrots, celery, cucumbers, broccoli and cauliflower are satisfying, as are berries and wedges of apples and pears.

If you’ve made the decision to add more greens to your diet, here’s a tasty recipe for vegetarian chili to get you started on the path to greater health and energy.  And these Bliss Balls make a nice treat for your commitment! 

References

1Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Retrieved from http://www.health.gov/dietaryguidelines/2015-scientific-report/04-integration.asp

2Meatlessmonday.com. Retrieved from http://www.meatlessmonday.com/the-global-movement/

3Charles Duhigg, The Power of Habit:  Why We Do What We Do In Life and Business, 2012, Random House.

4Michael Greger MD, nutritionfacts.org. Retrieved from http://nutritionfacts.org/topics/plant-based-diets/

5Dr. Daniel Amen MB, amenclinics.com. Retrieved from http://www.amenclinics.com/blog/19-best-brain-superfoods/

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About Lorna Kring

Recently retired as a costume specialist in the TV and film industry, Lorna now enjoys blogging on contemporary lifestyle themes. A bit daft about the garden, she’s particularly obsessed with organic tomatoes and herbs, and delights in breaking bread with family and friends.

68 thoughts on “Meatless Meals – Try One a Week for a Healthier You

  1. Red meat is NOT THE ENEMY! Over-consumption is! Eating meat is a really reliable way to get protein into your body. There’s a reason why we love it so much. Yes, vegetables and fruits and nuts are necessary for a balanced diet, but I see so many people just outright demonizing meat.

    If you want to go vegetarian for a week, then you need protein, which can be found in eggs. You’d need to keep track of your meals VERY well, otherwise you’ll probably end up feeling tired the whole week. My suggestion is to phase out meat little by little rather than going cold turkey right away

    • Thanks for your suggestion queenbellevue, phasing out a little meat is the idea behind one meat free meal just once per week.

    • It might not be the demon, but it really has not this much advantages — chicken and fish are much better meats in general, more lean and without the inconveniences of red meat at all. Also, the common source of red meat is beef — the chain of energy is just ridiculous inefficient in this one, and beef is horridly bad for the environment. It has very little redeeming qualities other than the amazing taste, doesn’t it?

      • I disagree. I think that there are healthier foods that can replace chicken and fish and do a lot more than meat. It is important to note that vegetarian lifestyle is the mot healthiest lifestyle. It might not be as tasty or as appetizing as meat but it is worth the tradeoff. By becoming vegetarian, you not only commit to being healthy but also to save the life of another living organism. I can assure you that with certain vegetarian foods you can get more energy than any other meat product. Then again this is my view. I have been vegetarian since my birth and I have never felt more healthier. I have never been drawn to eat meat.

  2. I’ve been vegetarian for over 20 years and I am fine. I never preach, but once people have a vegetarian meal they always remark how good it is. Often in restaurants the vegetarian option sells out as it can be better than the meat or fish options. It does take some planning, but with so much choice, it’s easy to have a week without meat or even a weekend and not even think about it.

    • Great insights Bella, thank you. The grocery stores are responding well to so many people looking for vegetarian options, giving us greater selection every year… that’s supply and demand at work.

  3. My family has a tradition that fits perfectly for this. We always have ‘Tofu Tuesdays’ just to mix things up. My kids grew up on the stuff and they love it. It’s usually cooked with some soy sauce and a couple of other spices, but their favorite has always been Mapo Tofu, Chinese style.

    • Tofu Tuesdays, I like it Tommy. I have to confess to being a bit of a tofu novice… but I do love the spicy bean sauce of Mapo.

  4. I usually have at least two meat-free meals per week. It’s more for financial reasons than for the health benefits but there are plenty of meal options available. I can confirm that Lori’s lentil stew is delicious and very cheap to make. Give it a try!

  5. I’ve been trying to eat a lot more vegetables lately. I just started replacing the snacks I eat with carrots or apples. I couldn’t switch permanently to being a vegetarian because it’s just the way my brain works, but I could see myself replacing meat in a week’s worth of meals.

  6. Thanks Christian, it’s really about finding a balance that works, isn’t it? I’m not sure I could ever give up meat entirely either… but by reducing my intake, I do seem to savor and appreciate it more when I do have it.

  7. What a wonderful idea to try going vegetarian just one day of the week. I would definitely try that and I am going to mention it to my partner. We tried converting over to only eating white meat two years ago and it back fired on us. My partners blood pressure went through the roof & only stabilized once he had some red meat. So, we learned, for us at least, we need a little red meat in our diet. Eating less meat in general is a goal for us. We have done lots of research on healthy digestion & eating more fruits/vegetables/grains definitely works & has lots of positive benefits.

    • How interesting about your partners blood pressure Cmadotta – but we all have different requirements. I used to crave red meat on occasion, and think it was due to low iron levels… which seemed to stop when I started cooking with cast iron more often. It’s a good goal for all of us to consume a little less. Thanks for commenting.

  8. Well, information well-read and to be adhered too, i confess i rarely eat meat and if i am one to indulge…kindly let it be liver, heart {beef} or chicken…am yet to venture out to lamb region and other edible types of meat, so one thing is certain, am well acquainted with meatless meals and no regrets whatsoever 😉 … problem is if i could have vegetables and fruits every other day {not possible, currently maybe in the near future}…i wouldn’t want anything else, except for a few cheat days here and there {to calm the chocoholic in me 😉 }…another department am off by a long shot is the exercise arena…if i could just stop resting on my laurels and get busy…enough with venting, i’ll find my way out and around to making it work 🙂

    • Nice to hear of your success with going mainly meatless… I have an idea for a post on lamb, so if you’re felling venturous, check it out.

  9. This is very insightful. I have been meaning to try to eat more organic and healthy, but just have not been able to get on the bandwagon. I think the tip to take baby steps is a good idea. I might just start off with one day a week, like Wednesdays and get over the hump that way. I don’t think I could ever commit my weekends since I like dining out too much and meat has to be on the menu. Thanks for the references to the motivational books as well.

    • Baby steps will get the job done juno; and if one day is too much, try just one meal a week. And as you say, plan it for a day that’s going to be easy to stick to. The Power of Habit is great for helping to make those little changes that lead to big results, a fascinating read.

  10. I have been trying my hardest to insist on “NO MEAT MONDAY’S” in our house. My husband is a severe carnivore. All he really wants is meat with a side of meat all the time. I have been working to incorporate more vegetables and healthier grains but I can’t seem to get him off his all meat habit. When I try to make just a hearty salad for dinner my husband often asks “So what is really for dinner?” even if the salad itself has meat or protein in it. I do like the idea of adding more beans and legumes as that does seem to fill us up. Cauliflower is our go to recently so I might try a veggie packed stir fry over brown rice. Thanks for all the great reference points!

    • Keep at it daniconk, your persistence will pay off eventually. How about fish, would he be willing to give that a try? You could try working halibut or cod into your stir fries to try and wean him from read meat. Let us know how you progress… glad you liked the references.

  11. Thank you for this article! My girlfriend has been struggling to lead an healthy lifestyle and what I learned in this article will really help me a lot. I think I am defiantly going to try phasing out the amount of meat we consume. The concept of “Kaizen” really intrigued me. The idea of progressively working towards a goal certainly makes it less daunting! I don’t think that we will be able to fully eliminate meat out of our diet, but based on what I have read here, reducing it will surely benefit us health wise. I think by having one vegetarian meal a week should be easy, and maybe we can go from there!

    • You’re very welcome aparsons, I certainly hope it helps. And yes, a kaizen approach is great for busting the overwhelm of taking on too much all at once. You just do a little bit today to build on yesterday’s success… nice and easy does it.

  12. Meatless meals are getting easier and easier to do each day for me. Most of the meat I buy just doesn’t really have a great taste anymore- to be honest, nothing bought in most stores does. The fact is that all the processing and hormones and antibodies and etc added to the animals are not only taking away from the taste, but in the long run probably very unhealthy for us. But it is done in order to produce more, thus make more profits.
    Meat that actually tastes decent is very expensive and you have to shop in certain stores for it- and those in my area aren’t conveniently located.
    It’s quite sad what our world has come to.
    Anyways, for me I could eat a large salad for a meal more than 5 times a week and be quite satisfied. Just wish I could afford to do so.

    • Hi torreyy, yes, the additives used in all foods is disturbing. But the market responds to demand, so maybe this trend towards healthier eating patterns will help to shift the way meat is grown and produced.

      I really appreciated the recommendation in the DGAC’s report for all of us to work towards developing a “culture of health”. Thanks for your comments.

  13. I love my veggies, and I grew up knowing that veggies were good for me and I should eat them. I’ve never had an issue with eating veggies in general (unless it’s something that had previously made me sick), so even as an adult now I am very willing to try out new veggies that I’ve never even heard of before. Sure, I may not like it, but I can say that I tried it!

    And we used to do a “vegetarian day” one day a week when I was growing up, and to be honest it didn’t feel like we were missing out at all. I’d like to do that now, but my husband LOVES his meat and so we will always have some sort of meat with our dinner.

    Any ideas on how to convince my husband to go vegetarian for one day a week?

    • Well, change can be hard for a lot of us tangela21, especially if we think we’re going to be deprived of something we love! Maybe try a gentler switch to fish once a week and emphasize the benefits that will be gained… and, of course, keep demonstrating your love of veggies at meal time.

  14. This is a great article and very inspiring. Thanks for sharing the DGA report, and making it so relative to our daily lives. I love the Japanese concept, I am all about it and it has helped me make positive changes in my life. My journey to being a vegan started on the path you highlight here. I am so healthy and happy. I also love having a positive impact on the environment.

    • Thanks for sharing aphil, sounds like you’re getting great results. The DGA report certainly hits home, doesn’t it? I love the kaizen way too, it’s very empowering when you start to see results!

  15. I was taking a survey the other day that asked me to categorize my eating habits (i.e. omnivore, vegetarian, vegan, etc) and one of the categories was something called a “flexitarian.” Now, until seeing this, and reading the description, I had never heard of this. According to this survey a flexitarian is someone who can go lengths of time without consuming meat. It’s not done on purpose, but rather simply out of a disinterest in meat products. THIS IS ME! Having said all of that, I am looking forward to trying many of the recipes mentioned in this article -especially the vegetarian chili! Thank you for highlighting the benefits of a reduced-meat diet.

    • The flextitarian diet is an interesting approach krystalngreene, and the health benefits seem to be well worth exploring for many of us. Thanks for your input.

  16. Meat free Mondays are all about the falafel at my house! They taste as good as any meatball and I make them with the works,hummus, tzatziki, coriander leaves, Greek yogurt, spinach salad all stuffed into fresh pita’s.
    My parents always joked: if you aren’t liking your elbows then it wasn’t a good meal..which I have come to realize means to make your food and eat it with delight!

  17. A meatless meal a week sounds great. I’m a total meat lover, and for me the easiest meal in which I can pass on meat is definitely breakfast. Now, when it comes to lunch and dinner that is a whole other ball game. It is so much tougher for me to for go on meats on those 2 meals. It’s tough, but it’s certainly doable, specially if it’s for a leaner and healthier me. Thanks for the idea Lorna! Meatless Mondays will be part of the new me, this new year!

    • One meatless meal at a time Michelle! It’s a great way to kick off a wholesome regime for the new year… and leaner and healthier is definately a reward work working for!

  18. I once read an article about the human digestive system. It stated that the digestive system of human beings is not specialized to digest meat. Most so read meat. I wonder if this is true.

  19. I try to go meatless at least once a week. However with a family that isn’t always easy. I usually will try to go meatless for breakfast and lunch if I have to cook meat for my family for dinner. I definitely see how it helps the grocery bill. I also feel a lot lighter and healthier when I stop eating it for a while. I still make sure to get enough protein through beans and Greek yogurt.

    • I think finding a satisfying alternative like beans is a key piece in staying the meatless course Kimmy. It makes changing a habit so much easier!

  20. Going meatless is indeed the healthy route. I can vouch that it offers great benefits to the body. When I was suffering much from my adenomyosis symptoms, and got tired of popping painkillers, I decided to eat healthy. I totally ditched my red meats and ate vegetables and fruit mostly. Doing that helped me reduced weight and lessened my symptoms. I still have my adenomyosis, but I’m pain-free now. I totally began to feel fine. My problem now is because I started to feel healthy, I went back to my old ways. Although I don’t eat as much meat as I used to though. This article definitely has reminded me to eat healthy again. Baby steps.

    • Wow, pain-free, that’s wonderful! Baby steps indeed saravet, you already know the results you’ll get and that’s pretty good motivation…

  21. I love the idea of a Keystone habit! I’ve never heard of that before, but it’s an awesome idea and I think totally true, especially when it comes to health. I think our bodies thank us for treating them well, and you will naturally want to be healthy in other areas when you are healthy in one way. For example, I recently joined a cycle class- it has been amazing exercise and great for my body. Without really making a conscious effort, I found myself cooking more at home instead of getting Chipotle all the time- I discovered my love for salmon and sauteed brussels sprouts. I feel so much more healthy!

    • That’s the power of a keystone habit alex, sounds like you’ve gotten excellent results from making one small change… Thanks for the inspiration!

  22. Being able to take baby steps is a good idea. I would say to start off with meals that you could easily leave the meat out of like the chili. You can even find canned vegetarian chili in some stores. My mom used to buy this hamburger that was made of vegetables and grains with no meat. It was full of flavor but it did break apart easily if your not careful when cooking. It is also no joke that meat can be expensive. It is the reason why we don’t buy as much sea food. I love my shrimp and crab legs but they can be pricey.

  23. I have been trying to cut back on meat and doing this once a week sounds like a great start. I do love a lot of meat dishes so I do not think I would ever be able to go full on vegetarian. Seeing all the health benefits of cutting down on meat make me want to do this even more. It is encouraging to know there are so many other options for getting protein.

    • That’s the beauty of going meatless just once a week alexandra, you don’t feel deprived but you start to reap the benefits!

  24. I read somewhere that if you eat a wide range of veggies, you will get the amino acids your body needs to produced the protein it needs. I don’t know how true that is, but I read it somewhere. I enjoy meat every once in a while, but if you told me I could never have it again, it wouldn’t be the end of the world. I would REALLY miss bacon, but I could do it. Eggs and cheese are the two animal products I would miss the most, if I went totally plant based.

  25. I’m not a huge fan of meat, to be honest, so this should be easy for me. I only like chicken plus some fish.
    I hope that in the future, as I get more money, I will be able to go full vegan. I want to minimize the suffering of animals that I cause. For know, I’ll try to avoid meet when possible. Veggies are so much healthier anyway!

  26. I wouldn’t mind this at all. I think once a week would be fairly painless, although I would need to adapt another good source of protein, for my current eating plan. Some sort of bean should suffice, since I’m really not a tofu person. Egg whites could work too, I suppose.

    I enjoy meat, but I do think I could start small like this. Good recommendation. I’ll have to be better organized about my shopping though, so I make sure to add a good protein source for that meal.

    • Once a week is quite painless Zyni, and I think you’ve nailed the secret to being successful with making a diet change like this – a bit of planning before shopping, then there’s no excuses… and no procrastination! Let us know how you make out.

  27. I enjoyed reading this very much, Lorna. I am not a vegetarian… far from it actually, and I do enjoy my meat 🙂 but I’ve been trying to have some meatless meals (well meatless *days* actually) for a while now. It seems to work great for me.

    One thing I like to do is use tofu for a sloppy-joe type of sandwich.. it takes in the flavors of the other ingredients and it’s hard to tell that it’s not a regular type of sloppy joe with meat.

    • That’s a great way to trick the brain Kate – if we don’t feel deprived, resistance to change is sooo much easier! And glad to hear of your success with meatless days, that’s inspiring for those still in the ‘thinking about it’ phase.

  28. About a year ago I started planning one vegetarian meal a week, and I was surprised by how easy it was! It’s gotten to the point now that I probably cook vegetarian at least 3 or 4 times a week without even going to any extra effort. Once you get a few yummy, basic recipes under your belt it’s not too hard to work meat-free meals into the regular rotation 🙂 Stir fry, curry, soups, and quiche have all been popular options in my household!

  29. Awesome testimonial cupcakekitty, start small and build from there. Thanks for sharing your great tips with our readers!

  30. Thank you for this wonderful information. It is amazing how we can actually change our eating habits and set out on a healthier path. Meatless Mondays was something a lot of people followed, but it seems to have died out. I will have to consider starting this up again.

  31. I can recommend this!

    I haven’t eaten meat in almost 7 years and I am quite good with it. On the other hand not totally hate meat just decided not to eat it and it stuck with me. Meatless days are also good for your hearth and blood pressure.

    • There’s certainly a lot of benefits to going without animal protein for even one meal a week. And as you say, it’s a choice… but not necessarily an easy one.

  32. Thanks for the article, maybe it’s a good idea to start eating meatless meals more, it’s important to keep a balance and not go overboard with meat, it’s the same thing for vegetables.
    I tried going one week without meat and eating only healthy, but I failed on day 4. It’s hard to keep going, but it’s surely worth it!

  33. I’m a meat-lover to the bottom of my heart. It must have something to do with the fact that I’ve raised on a Greek island where it’s really common to eat lamb and other good meat. No one close to me even talked about turning into a vegetarian since it is a common thing in Greece not to think about those kind of things too much.

    This article did make me think about it though – it’s true that turning into a vegetarian would help preventing to get diseases that can be with me ’till I die. It’s really important to take good care of yourself. Even when meat would taste good, we can make another choice. It would be good for our bodies and help the animals. This really encourages me to try out being meatless for a week.

    • Mmmm, Greek lamb! Pretty hard to give up heavymetalkilos, but that’s the beauty of going without for just one meal a week. There’s no life-long deprivation, it’s only one meal… and when you focus on the benefits as you are, it makes the choice pretty easy! Thanks for your thoughts.

  34. Another tip for those who really do battle with the transition is to start off with fake meats which are becoming more and more like the real thing. Sometimes people just don’t know where to start, and if their standard meal is hamburgers for example, they might battle with making their own lentil patties straight off the bat, but buying a faux meat alternative can make it easier to start with. I’ve been vegan for almost a year now, and while I found it pretty easy to just switch overnight, that wouldn’t have been so easy if I didn’t have a super simple replacement – I traded mutton curry for lentil curry, and just used that as my go-to meal if I ever had no idea of what to eat! I also feel so much better now and have shed a lot of weight too, not to mention becoming more inspired in the kitchen. It’s a great journey if you just make that first small step!

    • That’s an awesome tip cafwen, it can be much easier to transition with a similar substitute. And a great testimonial for the results of going vegan – thanks for sharing!

  35. Well it is really these little steps that add up to make a big difference, and of course they are fairly easy to do. This like vegetarian chili are great dishes to go with as well, and they are so easy to skip the meat and you barely even notice. I have found that beans are the best replacement for meat, for me anyways, so this works perfectly in that sense. Good stuff, and thanks for sharing.

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