10 Tips for Eating Less Meat
This information was reviewed and approved by Andrew M. Freeman, MD, FACC, FACP (1/31/2021).
Eating mostly fruits, vegetables, beans, legumes, and whole grains, along with nuts in limited quantities can reduce your risk of heart disease, high cholesterol, high blood pressure and type 2 diabetes.
If you are concerned with lack of protein, remember that as long as you are eating adequate calories, it is unlikely that you will become protein deficient. Plant-based sources of protein are not only convenient, low-fat, nutritious, but also eco- and environmentally friendly.
Try these tips to help you eat less meat.
![Buying Groceries](/getattachment/03fcb440-948a-45c1-996c-8fbc1b6dcfe3/Frozen-Foods.jpg?lang=en-US&ext=.jpg)
Buying Groceries
Look for minimally processed plant-based convenience foods such as soups, grain mixes, canned beans, frozen vegetables with legumes and vegetarian entrées. Watch added dairy ingredients which increase fat intake.
![Vegetarian Pizza](/getattachment/294beb1d-5d07-4f43-ad77-42a1bca77e6c/Vegetarian-Pizza.jpg?lang=en-US&ext=.jpg)
Eating Out
Ask for plant-based and low-fat options at restaurants. Try new restaurants, many specialties from around the world are plant based and delicious.
![Family preparing vegetables](/getattachment/14e9a971-6295-4908-8c67-75b474b20e4f/Fruits-and-Vegetables.jpg?lang=en-US&ext=.jpg)
Something New
Start with the fruits and vegetables that you like and try others to broaden your list.
![Meatless Monday](/getattachment/ccb47247-297c-4e76-924d-ded27b1a062b/Meatless-Monday.jpg?lang=en-US&ext=.jpg)
Meatless Mondays
Go meatless for one meal each day or the same day each week. Replace meat in burritos, burgers and
soups with different types of beans, legumes and lentils.
![Oatmeal with berries](/getattachment/65834423-2886-448a-8a14-c9b06fe4af40/Breakfast.jpg?lang=en-US&ext=.jpg)
Breakfast Ideas
Make oatmeal with water, add fruit and nuts or top 100% whole grain bread with sliced fruit. Instead of bacon or sausage, try tempeh (a soy product) or seitan (wheat gluten).
![Healthy salad](/getattachment/e5b40670-32a0-4188-bbb2-6417daf82333/Lunch.jpg?lang=en-US&ext=.jpg)
Lunch Options
Make a sandwich 100% whole grain bread sandwich, hummus and vegetables; steamed vegetables with beans; or make a salad with vegetables and nuts.
![Sweet potatoes](/getattachment/63247199-3771-43dc-8ea1-8294444a5b45/Sweet-Potatoes.jpg?lang=en-US&ext=.jpg)
Simple and Easy
Bake half of a sweet potato with a sauce or salsa, add beans and a large serving of your favorite mixed
veggies for a filling, satisfying and high-nutrient meal.
![Burrito Bowl](/getattachment/ebdffa90-5e19-4b83-b3ec-4036de5b6203/Mexican-Bowl.jpg?lang=en-US&ext=.jpg)
Dinner Suggestions
Create a burrito bowl with brown rice, your favorite beans, vegetables and salsa.
![Vegetarian Pasta](/getattachment/4b1c360b-9511-4dfb-bb7d-f96d58e4dd9a/Vegetarian-Pasta.jpg?lang=en-US&ext=.jpg)
Add New Dishes Weekly
Gradually add new vegetarian dishes to your menu each week such as Meat-Free Chili, Veggies and Pasta, or
Vegetable Stew.
![Couple standing in kitchen](/getattachment/cd61a18a-664d-4590-9f29-443797207b1f/Couple.jpg?lang=en-US&ext=.jpg)
Protein Sources
Everything you eat contains some amount of protein – even the fruits and vegetables. Talk with your
doctor if you have concerns. There is a variety of meat-substitute foods available in grocery stores and restaurants.