Changing up your diet to include plant-based meals is not only good for your health, but it’s also good for the planet and your wallet. Try serving budget-friendly meatless meals once or twice a week to start. This kind of meal is built on lentils, beans, whole grains, and vegetables. They are less expensive and offer more health benefits than meat!

What are the health benefits of a Meatless Meal?

A meatless meal plan should contain one-third protein (such as beans, nuts, and seeds), one-third fruit or vegetable and one-third whole grain to be complete. Additionally, plant-based eating benefits the planet by reducing our carbon footprint and by minimizing agricultural water usage.

Reducing meat intake has a protective effect. According to a research, it shows that people who eat too much red meat are at risk of death from heart disease, stroke or diabetes. Even processed meats also increase the risk of death from these diseases.  What you don’t eat can also harm your health because you are not getting sufficient nourishment for your body’s needs. A healthy diet requires some nuts, seeds, fruits, and vegetables every day.  

How much protein do really you need?

The standard daily value of protein should be 50 grams that are based on a 2,000 calorie-diet. The Agriculture Department recommendation is for .37 grams per pound of body weight.  Individual protein requirements will vary depending on factors such as body size, medical conditions, and activity level. The only issue to plan your proteins so that your meals include all 9 of the amino acids.  There are many different sources of protein that can be used for your meal planning.

If you’re eating a higher calorie protein source, you can stick to smaller portions. For example, you can enjoy 1/2 ounce of nuts or 1-2 tablespoons of peanut butter. It is essential to have healthy fats in your diet and even Harvard University recognizes that knowing what fats are good for you is important.

Be a flexitarian.

This is a termed that has been used to describe a person who eats mostly plant-based foods, but occasionally eats meat, poultry, and fish.

That kind of healthy eating is central to the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains, and healthy fats — and it has been shown to reduce your risk of heart disease and other chronic conditions.

Plan meatless meals once or twice a week.

You don’t have to go in cold turkey. Instead, try easing into healthy meatless meal ideas. Consider going meatless just twice a week, and then not even have it for a whole day.  Just start with a couple of meatless dinners each week. Plan to add meatless meals that appeal to your appetite. You don’t need to purchase the ready-made vegetarian meals from the store, as some of those meals may have too many processed foods or additives.

You can consider adding these to your favorite recipes to go meatless:

Legumes and Beans — great in salads and casseroles.

Vegetarian refried beans — is a good substitute for meat in tacos and burritos.

Tofu — this is a perfect addition to stir-fry dishes

When meat is on the menu.

Don’t overindulge yourself with meat. You should avoid oversized portions and choose lean cuts. A standard serving of protein should be no more than 3 ounces, which should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your dish—whole grains can make up the rest.

Your body uses protein to build and repair tissues and also to make enzymes, hormones, and other body chemicals. Good proteins are a vital building block for all your body’s systems, and they can provide all of the essential amino acids for your health.  Aside from the healthy meatless meals recipes, going meatless could have a financial incentive, as red and processed meats are generally more expensive.

After preparing yourself a meatless meal, don’t forget to clean up. Cooking for you and your family can be rewarding but time-consuming, so we suggest hiring a professional house cleaning service to help keep your home clean!