Shocking statistic: The average American eats 200 pounds of meat annually. I am not a vegetarian and I certainly enjoy a good steak on occasion, but 200 pounds?! Gosh, that is just way too much…
Most of us were raised to believe that meat is the centerpiece of the meal and that we must eat it daily to consume enough protein (not true). By shifting our thinking away from that and focusing on other foods, it’s actually pretty easy to cut back on meat. Here are some simple ways I’ve done it for my family:
Start with Salad – During the warm months, I try to always offer salad as the first course, complete with at least 2 kinds of lettuce and lots of chopped veggies. For picky kids and hubby, I let them add cheese, croutons, and as much dressing as they prefer (ensuring it will actually get eaten rather than picked at which helps to fill everyone up in a healthy way).
Start with Soup – On cold winter nights, I swap the salad for a veggie soup like Minestrone, Broccoli & Cheddar, or Corn Chowder. I always offer plenty of toppings like oyster crackers, shredded cheese, or bread/rolls to dunk.
Complete Proteins – There are many protein-rich foods beyond meat. This handy chart shows a bunch of different combinations. Some are familiar like the classic beans and rice; others may be new.
Eggs – These are very popular around here and definitely for more than just breakfast. I love hard boiled eggs as a snack or sliced into a green salad. I also love homemade McMuffins and egg salad sandwiches. Quiche is a quick, cheap, and easy supper. For those who aren’t so egg crazy, try making French toast or a casserole.
Baked Potato Night – This can be a fun dinner that consists of potatoes (I do 2 for adults, 1 for kids) and toppings, served with salad. Chili can be added if it doesn’t seem filling enough. If I’m smart and plan ahead, I can “bake” the potatoes in a crock pot, or if it’s last minute, just microwave.
Rice – Chinese food is a perfect example of how to cut back on meat without sacrificing taste. Try fried rice with a little shredded beef or chicken. Mexican dishes like Spanish rice, burritos, and enchiladas also work well because of all the cheese instead of meat.
Mushrooms – Many recipes that are traditionally made with meat can be easily substituted with mushrooms. I find that Portobello works best, especially for burgers.
Fish – Try substituting salmon for meat at least once a week. If salmon’s strong flavor doesn’t seem appealing, try a milder fish like tilapia. My littles won’t go near a whole piece but gobble up breaded fish sticks.
Pasta – Does anyone miss the meat in a veggie lasagna or baked ziti? I don’t think so! Noodles and veggies can be very flavorful, all on their own.
Soy – The debate about the safety of soy rages on, but I think products like tofu and tempeh are ok in moderation and make a fine meat replacement. I buy plain and then marinate it myself because I find it to be tastier.
Breakfast for Dinner – Most people really enjoy switching things up. Yes, these tend to be carb overload with too many baked goods but it doesn’t have to be that way. I’ve served eggs, yogurt, and fruit salad many times and never received a complaint.
Indian – Because most Indians eat a vegetarian diet, they’ve developed a bunch of great meat-free meals. Curry is obviously the most famous and I also enjoy Biryani, Daal, Naan and Paneer.
Stir Fry – When summer veggies are at their peak, I simply cook a bunch, toss it with rice or pasta and call that dinner. Garlic, salt, and some herbs/spices help a lot.
Kabobs – By alternating small pieces of steak or chicken with extra veggies, I find the meat stretches much further.
Do you have any meat-free or meat-light recipes to recommend?
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