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Vegan Recipes To Help You Eat Less Meat

Apr 19, 2021 12:06:20 PM

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Vegan Recipes To Help You Eat Less Meat

Source: Becky Harlan/NPR

Each week, people in the U.S. eat the equivalent of three burgers' worth of beef.

That's according to Richard Waite, a senior research associate in the food program at the World Resources Institute. But if Americans could reduce that consumption by half, it could have a major impact on creating a more sustainable food system, according to projections from WRI.

That's because meat production is hard on the environment: It requires a lot of land to raise cattle — and globally, many forests are being cleared to make room for those animals. Deforestation releases lots of heat-trapping carbon dioxide that had been stored in the trees into the environment. And cows themselves release a lot of methane, a powerful greenhouse gas, in the form of burps.

If people in the U.S. and other heavy meat-eating countries could cut back their beef consumption down to just 1.5 burgers a week, "it would actually make it possible to feed 10 billion people by 2050 without any further deforestation," says Waite.

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To curb your diet's environmental impact and fight climate change, you could go vegetarian or vegan — but you don't have to. It turns out, cutting back a little can have a big impact.

Experts like Waite recommend eating less of the most resource-intensive meats: goat, lamb and especially beef — the most commonly consumed of these meats. Cows "take the most land to grow and feed," he says.

If you're a meat lover, these tips and recipes can help you dial back your meat intake — and explore new flavors you might really enjoy.

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"I always tell people to start by adding to the familiar foods that they're already making," says Tracye McQuirter, a public health nutritionist and author. Having stir-fry? Swap in plant-based proteins for meat — try adding tofu, cashews, almonds, mushrooms or edamame.

If you're shopping on a budget, McQuirter suggests cutting costs by buying beans and nuts in bulk and shopping for frozen vegetables, which she says are "just as nutritious" as fresh.

Spices and seasonings can go a long way in bringing the flavors you love into your food. "If you love Thai, if you love Ethiopian, if you love Caribbean [food]— keep those spices on hand as well," she says.

Try to have at least three colors on your plate at a time. "They each reflect specific nutrients and antioxidants — cancer-fighting agents — in your food," says McQuirter. "The way that you really know that you're getting the nutrients that you need on a plant-based diet is just by having variety. So don't focus on the day, focus on the week, and just have a variety of grains and beans and fruits and vegetables."

Looking for inspiration for your next meatless Monday? McQuirter shared two vegan recipes to help you kick off a diet lighter in meat, but still rich in flavor.

Vegan Recipes To Help You Eat Less Meat