How to reduce meat

From traditional to more modern recipes... Meat is a dominant ingredient in our diet. A serving of high-quality, unprocessed meat is one of the most nutritious foods. Here's what a 100g serving of raw lean ground beef (10% fat) contains:

Why replace meat in our diet?

To vary meals

Including vegetarian meals in your diet opens you up to new taste discoveries. If you're a steak and pasta fan, when you're stuck for something to eat, try Asian and Indian cuisine. They're full of flavor and will make you forget about meat.

Economic reason

In recent years, we've seen the price of meat rise considerably, but not our wallets. In fact, since 2012, the cost of beef has increased by 30%. Grains are more affordable and have a very long shelf life, so it's worth switching to grain.

For health reasons

Vegetarian diets provide a significant nutrient intake and are also a good source of energy. They are high in fiber, antioxidants, magnesium, potassium, and vitamins C and E. Vegetarian foods also often contain less saturated fat and cholesterol, which reduces the risk of developing certain diseases.

For animal welfare

There is a growing awareness among some breeders regarding the conditions in which livestock are raised, as well as the slaughter of livestock. Unwilling to support this, some people are turning to more responsible alternatives.

However, it's entirely possible to eat meat while respecting the animal. To do this, should you contact your local meat producers? Choose organic meats that don't use antibiotics, pesticides, or hormones. The animals are generally raised in better conditions.

However, you have to be prepared to pay a little more, but by reducing your meat consumption, it's a good compromise!

For the environment

Eating less meat is an important step for the environment. In concrete terms, you're helping to reduce greenhouse gas emissions, saving water, and reducing air and soil pollution.

What can we eat when we want to cut out meat?

There's no miracle plant-based food to replace meat. To offer plant-based proteins, you have to think about diversity and variety. The plant world provides numerous sources of protein. But you also have to follow certain nutritional guidelines, otherwise deficiencies can lead to the exclusion of certain types of foods from any diet.

What are some protein-rich foods that can replace meat?

As meat substitutes, you should turn to protein-rich foods:

• Seeds and cereals: wheat, oats, spelt, rice, quinoa, flax seeds, chia, hemp, squash, etc.
• Legumes: Peas, chickpeas, lentils, beans, etc.
• Nuts: Walnuts, hazelnuts and almonds…
• Algae and microalgae: nori, dulse, wakame, etc.
• Soybeans

These foods have the advantage of being rich in fiber. Eating fiber-rich foods helps prolong satiety and therefore better control hunger. This is a significant advantage when you want to lose or balance your weight.

There are therefore a multitude of reasons, but also ways to reduce meat in one's diet.