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The Meat-Lover's Guide to Eating Less Meat

Replacing protein

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.

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IDEA EXTRACTED FROM:

The Meat-Lover's Guide to Eating Less Meat

The Meat-Lover's Guide to Eating Less Meat

https://www.nytimes.com/2019/12/31/dining/flexitarian-eating-less-meat.html

nytimes.com

7

Key Ideas

Replacing protein

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.

Eat Beans

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.

High-Protein Grains

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.

Elevate Your Tofu Game

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 Seeds

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 Meats

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.

Make Every Bite of Real Meat Count

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 savory character without adding any actual meat.

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Protein-rich foods from animals
  • They may have more saturated fatty acids (beef and dairy especially)
  • They may have more omega-3 fatty acids (fish especially)
  • They don’t contain any fiber or carbohydrates.
  • They tend to be very high in protein.

If you need a lot of protein in your diet, meat is a great way to satisfy that need.

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  • They often contain fiber (especially legumes and whole grains).
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