8 Creative Ways to Cut Back on Meat at Supper

It’s no secret that many Americans consume far too much meat. The average person in the U.S. eats more than 200 pounds of meat per year, and as many as one-quarter of Americans eat meat at every meal—a heavy burden on both our wallets and our health. Thankfully, there are plenty of ways to cut back on the amount of meat you consume at supper while still enjoying delicious, hearty, and healthy meals at night. Below are eight creative ways to cut back on meat at supper.

1) Have side dishes with almost every meal

The easiest way to cut back on meat is to have a side dish with almost every meal. This can be something as simple as steamed broccoli or a little asparagus. Your meal doesn’t need to be vegetarian—or even less unhealthy than your main course—but simply making it so you eat more of one plant than an animal product will help you easily cut back by 30% or more each week, especially when it comes out during meals with heavy meat-based recipes.

2) Replace rice or pasta with veggies

If you love rice or pasta but want to cut back on your meat intake, try using vegetables instead. Simply prepare whatever grain you prefer and fill it with a variety of steamed vegetables like broccoli and zucchini, then top it off with an array of healthy sauces such as marinara sauce and pesto. Alternatively, cook up some spaghetti squash for a delicious pasta-like dish. For any recipe that calls for meat, replace it with grilled chicken or broiled fish.

3) More vegetarian casseroles

Just because casseroles are often considered comfort food doesn’t mean you can’t make a vegetarian version that is equally as delicious, if not more so. Casseroles are great for dieters because they allow you to add plenty of vegetables without feeling like you’re missing out on meat or some other important protein.

4) Try tofu, tempeh, and beans

Most Americans consume far too much meat. It’s not just hard on your wallet and for our planet, but it can also be a challenge for your health. Studies have shown that eating more legumes and reducing your intake of animal protein can help keep blood pressure low—which reduces your risk of heart disease, stroke, and diabetes. Try adding more tofu, tempeh, lentils, or chickpeas to your diet; they’re packed with protein but typically low in fat (and calories). Look for veggie burgers in stores; they may sound fake but are usually packed with nutrients without all of the unneeded calories found in meat-based burgers.

5) Add more soups and stews

When you think of dishes that are heavy in meat, soups and stews often come to mind. They’re inexpensive, comforting and filling. If you want to reduce your intake of meat without feeling deprived or cutting out a favourite dish entirely, add more soups and stews into your diet. You can adjust them by adding more vegetables or legumes, which will make them lighter and easier on your waistline. Canned varieties are quick and easy for weeknight meals; better yet if you have a slow cooker, they can simmer all day while you’re away from home. If you prefer one-pot meals but would like less meat, try making a stew with hearty veggies such as carrots or sweet potatoes instead of beef for a change.

6) Smoothies are a great way to get more vegetables in your diet

Smoothies are a wonderful way to sneak in a variety of veggies. Blend up your favourite smoothie with plenty of dark leafy greens such as spinach, kale or arugula. Dark greens have high amounts of iron and calcium, making them an excellent choice for those who aren't getting enough in their diet. It's also important to include a source of protein in your smoothie—whether it's nut butter, yogurt or milk—to make sure you're getting all nine essential amino acids that help build muscle and repair tissue.

7) Veggie sandwiches instead of meat sandwiches

If you’re craving a meaty sandwich, one way to cut back on meat is by making a veggie sandwich instead. Whether it’s grilled eggplant, roasted peppers or even grilled portabella mushrooms, an array of vegetables can deliver that savoury umami taste without all of the saturated fat. The trick here is preparation—make sure your vegetables are smoky and tender but not dried out. This will make them just as satisfying as a burger or fried chicken sandwich. You can also add a few slices of avocado for some extra flavour and healthy fats. Need more meatless lunch ideas?

8) Try Mediterranean cuisine

There’s something to be said for cooking food in its original form. In many ways, we’ve taken most of our favourite foods, particularly meats and vegetables, and cooked them into oblivion. But did you know that unprocessed foods are more nutritious than those that have been processed? Take red meat for example: Processing an animal for consumption results in a loss of 50 per cent of zinc and vitamin B12. Instead of choosing processed meats like sausage or bologna (which have added ingredients like sugar and preservatives), try opting for naturally lean cuts of meat that can stand alone as healthy options—think turkey breast or fish.

"Health Products"