How to Eat More Vegetables and Less Meat in 3 Weeks
Cutting down on animal protein does more than slash caloriesit lowers your cholesterol and blood pressure, as well as your risks of heart disease, diabetes and cancer. The vegetables, legumes, and whole grains that will replace the meat help shield you from developing these chronic diseases, too. "Plants are nature's pharmacy," says Kate Geagan, RD, author of Go Green Get Lean 5, amazon.com. "They're brimming with protective nutrients and antioxidants that you just can't get from animals." You don't have to go full vegetarianour plan ups your plant protein without depriving you of that Saturday-night steak. "Meat can have a place on your plate if you're passionate about thatjust shift the proportions," says Geagan. Here's how to nail the balancing act. Shop for substitutes Stock up on at least three foods that can replace meat in many dishes. "Mushrooms, beans, and chickpeas are my go-tos," says Elle Penner, RD, a dietitian and blogger. Combine proteins In as many meals as you can this week, swap half the meat with an equal serving of plant protein mix chickpeas with half the usual amount of chicken, say, or black beans with half the ground beef. Trim the bacon Reduce your intake of sausages and bacon big-time. "They contain a ton of sodium, preservatives, and fat," says Penner. Your goal this week is to add in five purely vegetarian dishes. Need ideas? Here are more than 50 of our favorite vegetarian recipes., Skip the a.m. eggs Switch out your omelet for a bowl of oatmeal topped with nuts or avocado toast with a sprinkle of chia seeds. For a make-ahead breakfast, try overnight oats. Tweak your lunch order Instead of a meatball sub or chicken cutlet, opt for falafel in a pita. On salads, trade chicken or fish for lentils and edamame. Convert your favorite dinner If you drool over stir-fry, make it with tofu or twice the veggies rather than chicken. Burger lover? Ditch the beef for a quinoa patty. Try the quinoa-chickpea version in this quinoa burger recipe. "By week three, you should have cut your meat consumption in half," says Geagan. Now root your new flexitarian habits into your life for good. Prep ahead Having a few veggie meals ready to reheat takes out the guesswork when days get hectic. Penner's tip Make a big batch of vegetarian chili on Sundays. Add umami This savory flavor found in tomatoes and Parmesan cheese, among other foods helps bring plant dishes to life. Be a nighttime vegetarian Aim to eliminate meat from dinner on weekdays. "It's an easy way to tally up five meatless meals per week," says Geagan. Keep it fresh Going forward, sample at least one new vegetarian recipe each week so your taste buds stay hooked.