Eating mostly fruits, vegetables, beans, legumes, and whole grains, along with nuts in limited quantities can reduce your risk of heart disease, high cholesterol, high blood pressure, and type 2 diabetes.
Try these tips to help you eat less meat.
At the Grocery Store
Look for minimally processed plant-based convenience foods such as soups, grain mixes, canned beans,
frozen vegetables with legumes, and vegetarian entrées. Watch added dairy ingredients which increase fat
Ask for plant-based and low-fat options at restaurants. Try new restaurants, many specialties from around
the world are plant based and delicious.
Start with the fruits and vegetables that you like and try others to broaden your list.
Go meatless for one meal each day or the same day each week. Replace meat in burritos, burgers and
soups with different types of beans, legumes, and lentils.
Make oatmeal with water, add fruit and nuts or top 100 percent whole grain bread with sliced fruit. Instead
of bacon or sausage, try tempeh (a soy product) or seitan (wheat gluten).
Make a sandwich 100 percent whole grain bread sandwich, hummus and vegetables; steamed vegetables
with beans; or make a salad with vegetables and nuts.
Simple and Easy
Bake a half of sweet potato with a sauce or salsa, add beans and a large serving of your favorite mixed
veggies for a filling, satisfying and high nutrient meal.
Create a burrito bowl with brown rice, black beans, vegetables and salsa.
Add New Dishes Weekly
Gradually add new vegetarian dishes to your list each week such as Meat-free Chili, Veggies and Pasta, or
Everything you eat contains some amount of protein – even the fruits and vegetables. Talk with your
doctor if you have concerns.
This information has been approved by Andrew M. Freeman, MD, FACC, FACP (January 2017).