Want To Eat Less Meat? Put These 12 Tips To Work
Eating less meat is a respectable goal, but it can feel intimidating to pull off. You might be thinking: Can I get enough protein without meat? What will I eat in place of meat? Will I even enjoy eating anymore?
The trick to making the switch while addressing these questions is right in the name of your goal: Eating less meat. You’re not cutting meat entirely if you’re simply reducing how many meals are built on steak, chicken, or fish. These 12 tips on how to eat less meat will make your journey a breeze.
1. Set a goal for weekly meat-based versus plant-based meals.
Deciding that you’ll eat just one meal comprising only plant-based foods during your first week can make the switch feel less overwhelming. From there, set a goal to eat one plant-based meal every two days the week after, and then, the week after that, step it up to one plant-based dish per day. Congrats — you’re eating less meat! And if you want to move up to two or three plant-based meals per day, no one’s stopping you.
2. Start gradually.
It bears repeating: Going slow as you first wean off a meat-based diet is perhaps the most important move you can make. The temptation to go full-steam ahead is understandable, but it often backfires. Even if your reason for making this shift feels pressing — lessening your chance of heart disease, minimizing your environmental impact — your chances of success will be better if you take your time. Try these 10 vegan swaps to make your journey easier.
3. Make changes to foods you won’t miss first.
If you love burgers, this isn’t the time to try a bean patty. Instead, opt to swap out the products that don’t make your day in the same way. This could involve exchanging cow’s milk for oat milk in your coffee, or using oil instead of butter while cooking. Small changes that don’t ostracize your favorites will open the door to a plant-based diet’s possibilities.
4. Replace meat with plant-based alternatives.
If you love chorizo as a burrito filling, you’ll be pleased to learn that soy chorizo and seitan chorizo exist too. These plant-based foods are a perfect one-for-one substitute in any meat recipe, and in terms of texture and flavor, you’ll notice barely any differences. There are plant-based alternatives for basically any meat — ground beef, chicken wings, you name it — and they’ll make you feel like you never ditched meat in the first place.
5. Get to know plant-based proteins.
If you think tofu is just a boring white sponge, think again. There are five types of tofu with varying textures and kitchen applications, with super-firm tofu taking on a meaty texture, especially if you freeze and thaw it before cooking it. Marinate it like your favorite chicken dish, and crisp it up on the stovetop (or bake it for an oil-free version), and you’ll get all that tangy, savory flavor without any meat.
Then, there’s seitan, often lovingly called “wheat meat.” It’s as chewy as your favorite cut of meat, with a similar amount of protein or sometimes more. Plus, you can make it from scratch even if you have minimal home kitchen experience.
Another great high-protein plant-based staple is tempeh, a fermented soy product that works wonders in stir-fry dishes (as do tofu and seitan). Beans, legumes, nuts, and seeds also pack a solid protein punch. Sprinkle them on just about any meal (or use brown lentils in place of meat in bolognese sauce) to make it more texturally and visually appealing, not to mention healthier.
6. Plan ahead.
Meal prepping is perhaps the one true secret to plant-based success. Carve out time over the weekend (or at night after work if you have the energy) to cook a big soy chorizo chili or make seitan to sub in for chicken in your lunch salad. Take a moment to quickly cook a batch of a plant-based ground beef alternative so that, when you need dinner in a pinch, its centerpiece is ready to go. Especially as you’re first getting used to eating plant-based, planning ahead will make a world of difference.
7. Explore other cuisines.
Meat is the center of the plate in many cultures. Look to other parts of the world for inspiration about how to eat plant-based, from East Asian tofu dishes to Levantine falafel platters. In particular, Indian cuisine is known for meals that spotlight vegetables and plant-based proteins, especially tofu and chickpeas, with rich sauces and restaurant-level flavor.
8. Remind yourself that dairy and eggs aren’t meat.
Eating less meat doesn’t have to mean entirely ditching animal products. Vegetarian diets exist precisely because many people want to eat more plants while giving up only some of the foods they’ve long eaten. And sure, avoiding dairy and eggs is worth considering in due time, but those are big adjustments to make. For now, the flavor and protein in dairy and eggs may help you more easily transition away from meat.
9. Stretch your meals with healthy grains.
Instead of buying enough chicken to serve, say, eight ounces with every dinner, put more healthy grains onto your dinner plate. With a helping of long-grain brown rice or whole wheat sourdough bread, your meal may be filling enough that you can serve it with just six or four ounces of chicken instead. This means that the amount of meat you regularly buy now spans a greater number of meals, so you’ll buy meat less frequently and eat less of it overall.
10. Use mushrooms and vegetables as meat.
Yes, really! There’s a reason portobello burgers are a thing — a well-cooked portobello is as meaty as a beef patty. Across the board, mushrooms are beloved for their meaty texture, especially shiitake and king oyster mushrooms. Toss them into stir-fry dishes, a vegetarian bolognese, and more for meat-like chewiness without any actual meat.
Experiment with cauliflower or broccoli steaks too. Texturally, these might not quite emulate, say, prime rib, but recipes for them will show you exactly how to season them into savory heaven. Plus, their nutritional profile is far more diverse than with steak, though you’ll need to add protein via the plant-based options named earlier in this list.
11. Explore eating more plants with a loved one.
An accountability buddy is always a welcome addition when making a lifestyle change. If you know someone else who’s looking to eat meat less often, consider starting this journey together and regularly updating each other on your progress. If one of you falls behind, the other will encourage you to get back on track. And if your accountability buddy is working toward your goal a bit harder than you are, you might feel motivated to push harder too.
Bonus points if the loved one you’re eating less meat with is someone in your home, whether a housemate or a partner. Sharing a kitchen with your accountability buddy (or buddies, if your whole house goes on this journey together) means extra hands on deck for meal prep — as in, big portion sizes in less time. Preparing a Purple Carrot meal kit a few times a week is a fun way to explore the plant-based recipes you love, together.
12. Replace some of your meals with plant-based meal kits.
As you first get accustomed to eating less meat, coming up with meal ideas might feel extra challenging since you aren’t yet super familiar with plant-based dishes. So too might navigating grocery store aisles you haven’t spent much time in to find meat alternatives.
Plant-based meal kits solve these problems. With a vast list of recipes available, deciding what sounds good is much easier. Since the ingredients will be shipped right to your doorstep, finding plant-based ingredients won’t be a challenge. Meal kits are the easiest way to ditch some of your meat-based meals for plant-based options that are just as delicious and fun, all while still getting plenty of protein and other nutrients.
Eat less meat with Purple Carrot’s meal kits
With recipes including but far from limited to our fan-favorite General Tso’s Tofu, savory and chewy Mongolian Seitan, and peppery and herby Za’atar Spiced Tempeh, Purple Carrot meal kits pair plant-based excellence with unbeatable convenience. Alongside our meal kits, we offer ready-to-go smoothies, snacks, and so many more plant-based delights. Shop Purple Carrot now for $100 off your first month of meal kit deliveries!
