Ideas from books, articles & podcasts.
Protein is not just found in meat. It is also found in grains and vegetables. And if you are getting enough calories, then you are getting enough protein.
Try to keep the daily mix of what you eat to 80% plant matter and 20% meat, dairy, and seafood.
Beans come in many varieties and are excellent stand-ins for meat in certain recipes.
Cooking the beans yourself provides a better flavor and texture, but canned beans are also a good alternative as convenience food.
Grains have more protein than we think and also contains a host of other vital nutrients, especially when we eat them whole.
Some staple that fills a grain bowl is quinoa, Kamut, teff, millet, wild rice, buckwheat, cornmeal, and even pasta.
Not everyone enjoys tofu. However, it is tasty to pair tofu with ingredients with pizazz. Miso, soy sauce, mushrooms, hot sauce, and fermented black beans or even a small amount of meat will increase the flavor.
Nuts and nut butters are a great way to round out a plate of roasted, steamed or raw vegetables.
Vegan cheese, made from cashews, is also a great treat.
Plant-based sausages are a starting point for people who want to cut down on their meat intake.
Of the various kinds of vegan meats, seitan's chewy texture and slightly earthy flavor can be delightful.
When eating less meat, every single bite needs to hold its own.
Instead of a chicken breast, try a smaller Italian turkey sausage, sautéed until crisp over a spinach salad. Or cured pork with roasted vegetables and grains, pasta and salads. Bone broth in mushroom Bourguignon supplies a savo...
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