Lowering your cholesterol or reducing inflammation Reducing your environmental impact Improving animal welfare
For example, you might challenge yourself to give up eating fast food within 1 week or cutting back the number of meals with meat to 3 times a week. Some gradual goals could be cutting out red meat within 2 weeks, not eating chicken within 3 weeks, and not eating pork by 1 month. Make some of your goals fun. You could challenge yourself to try 2 new vegetarian ingredients or cuisine each week, for instance.
You might tell yourself that you want your diet to be meat-free within 3 months. Your goals can gradually work meat out of your diet by then.
If you’re craving a filling, butter flavor, eat avocado instead of meat. Make a peanut butter sandwich instead of chicken if you’re craving protein. Eat mushrooms, miso, or parmesan cheese if you’re craving a savory umami flavor.
If you have time, you could also prep some of the ingredients. Chopping produce ahead of time can make it easier to get a vegetarian meal on the table. It’s also a good idea to plan some savory snacks since these can curb your cravings for meat. For example, keep smoked nuts, roasted chickpeas, or vegetable chips in the pantry.
For example, instead of cooking lasagna with ground beef, make a vegetable lasagna but include a few slices of chopped prosciutto to give it a little meaty flavor. [8] X Research source
Swap out your standard meat and potatoes meal for a vegetable and noodle dish, such as veggie udon.
Don’t forget to check the freezer section of your grocery store for some of these meat substitutes.
Nuts and seeds Beans Lentils Whole grains
Vitamin B-12 Omega-3 fatty acids Iron Vitamin D
Remember that you’re not stuck in any one diet. You might transition from a meat-based diet to a flexitarian diet before cutting out meat altogether.
Lacto-ovo-vegetarians don’t eat meat, but they do eat dairy and eggs.
Aim for a variety of seafood throughout the week so you’re getting lots of nutrients.
Keep in mind that some food products aren’t vegan even though they don’t have meat in them. For example, powdered sugar isn’t vegan because it’s processed with bone char. Some vegans also choose to give up animal products of any kind, including clothing and home goods, such as leather belts or chairs.
