Whether you’re thinking of going vegetarian, vegan, or just trying to eat way less meat, these tips can help you do it in a healthy and sustainable way.
Richa Hingle / Via veganricha.com
When you cut meat out of your diet (or even just cut way back on it), you’ll want to make sure you’re still getting enough protein, iron, calcium, vitamin D, and vitamin B12.
Those are the top nutrients that vegetarians may fall short on, Tara Ostrowe, MS, RD, a New York City-based registered dietitian and exercise physiologist, tells BuzzFeed Life.
An app like Wholesome can help you log what you eat every day, and it’ll tell you how close you are to your daily recommended allowance of each nutrient. It can also give you tips for which foods you might want to eat to hit the nutrients you’re low on.
Pictured above are cheesy black bean stuffed sweet potatoes with poached eggs, which come with 19 grams of protein (and 365 calories). Get the recipe here, and check out 22 High-Protein Meatless Meals For Under 400 Calories for a few more ideas.
You don’t need to jump in 100% from the get-go if you’re trying to become a vegetarian — you can take smaller steps to get there if you need to.
“Something I do to ease my clients into becoming vegetarian is I encourage them to mix base proteins and animal meat until they’re able to wean themselves off,” Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting, tells BuzzFeed Life.
Some examples: “If you’re making beef patties for the grill, add in a handful of lentils to the beef mixture, and that way you’re easing your taste buds into the taste a bit,” Sharda says. Or if you’re going to make a chili, use less ground beef and double the amount of beans you’d normally use. Or when you’re making tacos, use less meat and add in a can of lentils. You get the idea.
Pictured above is an easy vegetarian chili that you can ease into if you’d like.
Choose smoothies over juices.
“I favor smoothies over juices because smoothies have the added benefit of fiber,” Sharda says. They’re also a really easy way to add more fruits, veggies, and protein to your diet without having to try so hard.
Lexi’s Clean Kitchen / Via lexiscleankitchen.com
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