Going Meatless Once a Week

Going vegetarian for one day a week for health or religious reasons is a small change that can improve your health and the environment. Going light on meat was the norm a few generations ago when meat often was consumed as side dish portions, while nutrient-rich beans and lentils, vegetables and whole grains took center stage.

How to Reduce Your Meat Intake

Whether you're interested in becoming a vegetarian or just shifting your plate to include more plant-based foods, focusing on one step can help make the transition smoother.

Don't Just Cut Back — Add to Your Diet

Whenever you make a change to your diet, it can help to focus on what you're adding and not just taking away. If you are reducing your meat intake, focus on adding whole-grains, fruits, vegetables and plant-based proteins such as beans and lentils to provide you with the nutrients you need.

Carbohydrates

Including more whole-grain carbohydrates — such as whole-wheat bread, whole-grain pasta, brown rice, oats, buckwheat, quinoa and millet — can help prevent heart disease, certain cancers and diabetes. Experimenting with a new grain choice can help provide a variety of vitamins and minerals that contribute to the nutrient density of your diet.

Protein

Americans regularly eat more than enough protein, and including beans, lentils, tempeh, tofu or edamame in meat-free meals helps maintain an adequate protein intake. Beans and lentils provide about 16 grams of protein per cup cooked and also are a source of dietary fiber, folate, iron and potassium. These nutrient-rich foods also are sources of manganese, magnesium, copper and thiamin.

Fruits and Vegetables

Vegetables are nutrient powerhouses and add color and texture to your meals. Try leafy greens such as kale, collards, bok choy and broccoli for plant sources of calcium.