Eating a plant-based diet can often seem intimidating to newcomers who love meat, but want to eat a vegetarian or vegan diet. That’s why I love sharing some of my favorite simple tricks for turning a meat-based meal into a veggie-based meal that even the most hardcore meat eaters seem to enjoy. Here are ten of my favorite ways to add plant-based goodness to a meal without an ounce of cruelty or deprivation:
1. Mushroom Marinara
Mushrooms are the perfect replacement for beef in a recipe because they are hearty, dense, and they help bulk up marinara sauce exactly like meat does. I suggest using larger mushrooms in a marinara sauce instead of small button mushrooms to make a denser sauce, but you can use any kind of mushrooms you enjoy. You can also cook mushrooms with a vegan brand of storebought spaghetti sauce and blend them in at the end to make a thicker sauce or you can leave them whole to stand in for meatballs. Not a marinara fan? Here are 30 mushroom recipes to try instead!
2. Lentil Taco Meat
When making your next batch of vegan tacos, use your favorite taco sauce and cook it using prepared lentils instead of meat. While you could technically use any bean, lentils require no soaking and are easier to prepare. Plus, if you’re not a fan of using mushrooms for a meatball stand-in as suggested above, try using lentil meatballs instead. Lentils have a delicious hearty texture that make the perfect replacement for meat in any dish, with tacos being one of the best. Trythis lentil taco recipe to get you started!
3. Make Chickpea Burgers
Chickpeas (also known as garbanzo beans) make a great moist and hearty burger I’d suggest anyone try that’s looking for that filling texture meat offers in a traditional burger. Need a recipe? Try The World’s Healthiest Veggie Burger. It’s sure to win you over, guaranteed!
4.Try a TLT
What is a TLT you ask? It’s a vegan version of a BLT, of course! Use tempeh strips in place of bacon and make it exactly like you would your favorite BLT. Just remember to make it completely vegan, you’ll need to use a vegan mayo in place of egg-based mayo.
5. Make a Tofu Stir-Fry
Tofu stir-fry dishes are becoming more and more popular these days with the use of condiments like tamari, coconut oil, soy sauce, and liquid amino seasoning products. Cut firm tofu into strips, pat it dry, and season like you would chicken or beef in any other stir fry recipe. Be sure to add some delicious veggies like zucchini strips, mushrooms, and red peppers for an original zesty flavor! This stir-fried tofu with arrowroot sauce isa great recipe to start with and is one of my personal favorites.
6.Make a Portobella Burger
Another vegan burger option is to use a large portobella mushroom and season it exactly like you would a beef-based burger. Cook it on the grill and use it in place of beef for a filling plant-based burger.To make it 100 percent vegan, opt for vegan cheese and vegan mayo too.
7. Walnut Lasagna
Got a craving for lasagna? No problem! Use 1 cup of crumbled walnuts in place of the meat and use zucchini strips in place of wheat noodles for a healthier, lower carb, and veggie-packed meal that will leave you full and satisfied for hours!
8.Artichoke and Mushroom Pizza
This trick is simple enough – just use mushrooms and artichokes in place of meat on any pizza recipe you like. They both give your pizza the best hearty texture and an awesome flavor with plenty of nutrition to boot! This is my favorite vegan pizza recipe and a total must-make if you’ve never tried using artichokes on pizza before.
9. Nutritional Yeast Nacho Sauce
This sauce is also known as “nooch” among many foodies out there and I must say, it’s a pretty amazing stand-in for nacho cheese. Blend three tablespoons of nutritional yeast flakes (which offer a killer cheesy flavor and your daily dose of Vitamin B12) to 1/3 cup plain nondairy milk and season with red pepper flakes, garlic, and onion powder. Blend or stir everything together and serve like you would nacho cheese. You can also add jalapenos or mushrooms for an even better flavor and heartier texture.
There are so many creative ways to turn a meat-based meal into a veggie-based meal that won’t also save the environment and the animals, but also your budget too. Eating plant-based isn’t only environmentally friendly, but it’s also economically smart. Now head off to your kitchen and make your own creative meat-free dish. Then come back here and tell me all about it in the comments!
Image source: Artichoke and Mushroom Pizza
FAQs
There are generally three different approaches, depending on the dish and the taste of the cook: 1) just leave out the meat, if it is not a major part of the dish, 2) use a traditional vegetarian protein, such as tofu, tempeh, or seitan, or 3) use a plant-based 'meat'.
How do you transition from meat to vegetarian? ›
Here are some tips to get you started:
- Start gradually. ...
- Stock up on healthy foods. ...
- Plan your daily meals in advance (Do meal prep 2 times per week) ...
- Replace animal ingredients with healthy plant-based food. ...
- Don't be afraid of volume when eating plant-based.
Here are some tips to try to gradually adopt a plant-based diet:
- Go meatless one day a week.
- Make breakfast more about whole grains, like whole-grain toast or oatmeal, than animal products, like eggs, milk and bacon.
- Eat plant-based until dinner.
- Add greens like spinach or kale to your daily meals.
Cooked legumes such as beans, chickpeas, and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans, and legumes are packed with health-beneficial fiber, vitamins, and minerals.
How to introduce meat into a vegetarian diet? ›
Sneak it in. Add a little bit of meat to your favorite soup recipe or a crockpot meal. Try a dish with lots of vegetables that can help mask the flavor as you are getting used to eating meat again. Slow cooking your meat will help break down the proteins making it easier to digest.
Is it hard to convert to vegetarian? ›
Going vegetarian isn't as complicated as going vegan, but there are still some things that you need to be prepared for. If you do make big changes to your diet, like forgoing meat, fish, dairy and eggs, talk to your health care practitioner or a dietitian to see if you should start taking a supplement.
What happens to your body when you start eating plant-based? ›
Plants are high in fiber.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.
How do you phase meat out of your diet? ›
Try meatless meals once or twice a week
You may find you'll want to add more days. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that use your favorite recipes that are typically meatless, such as lasagna, soup, pasta and vegetable salad.
How long does it take for your gut to adjust to a plant-based diet? ›
It may take less time for your body to adjust if you make the switch gradually, but it could also take longer. Your body may have a hard time adjusting if you try to make the change overnight, but you should be able to settle into your new diet within two weeks.
Which plant-based meat is the healthiest? ›
As with any food, the healthiest options among plant-based meat alternatives are the ones you can eat in as close to their original, whole form as possible. For example, jackfruit flesh or a soy food like tofu undergoes significantly less processing than products like the Beyond Burger and Impossible Burger.
Well, the short answer is yes! Unless they are vegan (meaning they don't eat dairy products, eggs, or any other products which are derived from animals), some vegetarians do eat eggs and belong to a group known as lacto-ovo-vegetarians which according to the Vegetarian Society is the most common type of meatless diet.
What do you call a person who eats both meat and vegetables? ›
An omnivore is a scientific term used to describe beings that eat meat and plants.
Can you replace meat with vegetables? ›
With so many different vegetables available in health food stores, replacing meat is an easy task. From beets to mushrooms, several vegetables can be used to transform your favorite dishes into plant-based specialties.
What meat goes well with veggies? ›
Chicken goes great with asparagus, broccoli and mushrooms. Beef, pork and lamb all go well with a roasted veggies pan or stirfry veggies.
How does your body change when you become a vegetarian? ›
Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel.
What do vegetarians eat to replace meat? ›
How to get protein without the meat
- Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
- Soya beans. ...
- Quinoa. ...
- Nuts. ...
- Seeds. ...
- Cereals and grains. ...
- Quorn™ ...
- Dairy.
Yes, your body does not lose the ability to digest meat.
No matter how long you've been a vegetarian, you can always go back to eating meat. You may feel a little “heavy” after your first meal with meat, especially if you have a large portion. But, you won't actually be unable to digest and metabolize the meat.
How to turn a meat eater into a vegetarian? ›
A Gradual Approach is Easiest
- Take stock of your current diet. ...
- Add more vegetarian meals by revising favorite recipes that are meat-based. ...
- Expand your options by finding new recipes in cookbooks and trying different products from the store. ...
- Make a list of vegetarian meals that you can eat away from home.
