Nutrition Articles

Meatless Meals Benefit Your Health

A ''Flexitarian'' Diet Meets in the Middle


Now, replacing a sirloin steak with a can of pinto beans might not appeal to you. But how does roasted tomato-eggplant ratatouille with rice, or spicy black bean chili and cheesy cornbread sound? There are many meals like these that taste so good you won’t even think to ask “where’s the beef?” Eggplant parmesan, pasta salad, bean burritos, and vegetable fajitas are some good examples. Admittedly, a flexitarian diet will call on your creativity. Here are some tips to get you started:
  • Stock up on vegetarian cookbooks. Some good ones to try include Vegetarian Cooking for Everyone, by Deborah Madison and The New Moosewood Cookbook, by Molly Katzen. These and many other titles are available at your local library, so you can check them out before you commit. Also visit for a wide selection of vegetarian recipes.
  • If you’re cooking at home, make your main course meatless and serve meat on the side. You could have vegetarian lasagna and a salad topped with cubed chicken, roasted eggplant and zucchini sandwiches with antipasto, or spinach frittata and a side of organic sausage.
  • Pick a meatless day each week. Or go vegetarian during the week and omnivore on the weekends. This will give your body a break from processing all that cholesterol and saturated fat, and balance your overall caloric and fat intake.
  • Try some meat substitutes. Most vegetarians enjoy cold-cuts as much as anyone, but theirs are made from soy, and are lower in fat and cholesterol-free.
  • When dining-out, scour the menu for vegetarian options—restaurants usually offer at least one. If not, choose an entrée that is served with veggies and grains—like pasta, or stir-fry.
  • Fill up in the garden. Imagine your dinner plate is divided in quarters. Fill two quarters with veggies, one quarter with grains, and the last quarter with meat.
  • Eat your veggies first. Along with vitamins, they’re also loaded with fiber, which will begin to satiate you before you dig in to the meat.
  • Bank your meals for the future. If you go to a restaurant and order a steak, order a take-away container along with it. Cut off a section about the size of a deck of playing cards, and that’s your dinner. The rest will make a great lunch tomorrow and maybe even more—all for the price of one meal.
  • Skimp on cheese. There is a common pitfall for anyone attempting a vegetarian or semi-vegetarian diet—substituting one saturated fat (meat) for another (cheese). Remember that cheese is high in saturated fat too, and can contribute to health problems if over-consumed. Rely on vegetables and whole grains to fill in the gap instead.
  • Check out for more ideas and recipes.

What it all boils down to is balance and moderation. Although moderation never sounds exciting, the benefits to your health, your waistline, and your wallet can be very exciting indeed!

Want to learn more about going meatless? Check out SparkPeople's first e-book! It's packed with over 120 delicious meat-free recipes, plus tips and tricks for going meatless. Get it on Amazon for $2.99 and start cooking easy, wholesome veg-centric meals the whole family will love!
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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