8 Ways to Eat Less Meat That Are Simple, Convenient, and Delicious - Self

lemperbon.blogspot.com

The snail’s pace is low-stress, since you don’t have to suddenly figure out every meal at once. And to be honest, it’s easier on your system too. Eating more veggies, fruit, and beans means eating more fiber—often a good thing for your digestive tract but also a potential recipe for uncomfortable bloating and gas if you step it up suddenly. “Gradually increasing your intake helps your body adjust more easily,” Acharya says. (So does making sure you drink enough water!)

3. Take advantage of breakfast.

The first meal of the day tends to be the easiest to make meatless—or even completely plant-based. What’s more, going veggie first thing in the morning can motivate you to stick with it throughout the rest of the day, plant-based dietitian Sharon Palmer, R.D.N., tells SELF. “Try steel-cut oats with fruit and nuts and nondairy milk, whole-grain pancakes topped with nut butter, a veggie breakfast burrito, or scrambled tofu with mushrooms and greens,” she recommends. Knowing you’ve already started off with a meatless meal at breakfast might help you continue your streak and pick more plant-filled choices at lunch and dinner.

4. Think about adding, not subtracting.

Focus on piling more plant foods onto your plate instead of thinking about what you’re leaving out or trying to replace. “When you increase your fruits and vegetables, you’ll automatically notice that your meat intake is slowly dropping,” Acharya says. You’re probably not going to put an actual steak next to that crispy cauliflower steak, right?

Opting for fare that leans into the more-veggie mentality makes this extra easy. Homemade pizza can always take some broccoli or spinach tossed on top, for instance. “Stir-fries, curries, and soups are good too, since you can add as many vegetables as you want to those,” says Acharya.

5. Try out some tofu or tempeh.

Tofu and tempeh are by far the most versatile alternatives to meat and poultry, says plant-based sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.. And despite their reputation for being bland, it’s easy to make them taste awesome. Stick with extra-firm tofu, which has the meatiest texture—and don’t hold back on seasonings like fresh herbs, spices, soy sauce, or citrus. “It can be very bland on its own,” says Jones.

Try baking marinated sliced tofu in the oven and adding it to sandwiches or  salads, or on top of grain bowls. “Or if you want it to get really crispy without frying, toss cubed tofu in a tablespoon of cornstarch before baking or sautéing,” Jones suggests.

As for tempeh? Jones loves it crumbled up as an alternative to ground meat or poultry. Add your favorite seasonings and sauté until it gets golden and crisp, or stir it into slow-cooked chili or stews and let it soak up all the flavored liquids.

6. Embrace the snack board.

Permission to think outside the protein-and-two-sides format granted. Plenty of plant-based snacks can become lunch or dinner with very little effort. What’s more, sitting down to a new meal format can help ease that feeling that something’s “missing” from your traditional plate.

Moore’s a big fan of Mediterranean-style snack boards loaded up with things like hummus, olives, fresh sliced veggies, dried fruit, a handful of nuts, and some whole-grain pita or flatbread. Sounds like a pretty stellar meal, right?

7. Treat lentils like ground meat.

This is a great way to stick with your favorite kinds of food: Start by replacing half of the ground beef or turkey in recipes like chili, lasagna, stuffed peppers, or taco filling with an equal amount of cooked brown or green lentils, says Jones. The quick-cooking pulses have a soft yet toothsome texture that’s a good stand-in for ground meat—especially because lentils are packed with similar nutrients (think protein and iron) and can take on a ton of different flavors.

A few pro tips: Cook your lentils in low-sodium vegetable broth instead of water for a bigger flavor punch, says Jones. And make extra to store in the freezer. When you need them, just thaw them and use just as you would fresh-cooked lentils.

8. Buddy up with a friend who also wants to eat less meat.

Partnering with a like-minded friend can help you stay the course, says vegan dietitian Rhyan Geiger, R.D.N. Someone who’s already living the veg lifestyle can share advice on things you’re trying to figure out, like navigating restaurant menus or social situations (once they actually become a thing again). But even a newbie who’s working toward the same goals as you will hold you accountable and give you a source for swapping recipes. You can move toward those meat-based choices together, Geiger says.

Related:

Let's block ads! (Why?)

"eat" - Google News
January 23, 2021 at 01:31AM
https://ift.tt/3p5knMy

8 Ways to Eat Less Meat That Are Simple, Convenient, and Delicious - Self
"eat" - Google News
https://ift.tt/33WjFpI
https://ift.tt/2VWmZ3q

Bagikan Berita Ini