The Benefits of Weekly Meatless Meals

Incorporating one meatless meal, or even an entire meatless day, into your weekly routine might seem like a small change, but its impact can be surprisingly powerful. Whether you’re motivated by improving your health, environmental concerns or ethical considerations, embracing meatless meals on a regular basis offers a host of benefits for you and the planet alike. And no, it doesn’t mean only eating plain, boring salad.

Improved Health and Nutrition

Let’s start with your health. Studies have shown that daily consumption of processed meats is associated with higher instances of coronary heart disease and that eating plant-based foods can help lower that risk. Diets centered around vegetables, legumes, whole grains and fruits, on the other hand, are linked to a reduced risk of chronic illnesses such as Type 2 diabetes.

This is because plant-based meals tend to be lower in saturated fat and cholesterol while still providing protein sources like beans, lentils, tofu, quinoa and nuts. Even one day of eating this way can help your body reduce inflammation and improve digestion.

Environmental Sustainability

The environmental cost of meat production (especially red meat) is significant. Livestock farming contributes to deforestation, water pollution and high greenhouse gas emissions — more than the world’s cars, trucks, planes and trains combined, according to Johns Hopkins Center for a Livable Future. Reducing global meat consumption could dramatically cut these emissions, per the United Nations Environment Programme.

Processing meat uses a lot of water, as well, with beef having the highest water footprint of all foods — over 1,800 gallons of water to produce a single pound of beef, to be exact. In addition, livestock production accounts for a whopping 75% of the planet’s agricultural land and has directly contributed to an over 60% decline in species population since the 1970s, per Johns Hopkins Center for a Livable Future.

By skipping meat just once a week, you’re effectively reducing your carbon footprint, conserving water and helping to preserve natural ecosystems. Not a bad trade off.

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Cost Savings on Your Weekly Grocery Trip

Meat is often one of the most expensive items on a market receipt, even if you’re purchasing cheaper cuts. Replacing that line item on your shopping list with plant-based proteins like beans, lentils, rice and seasonal vegetables can save you money without compromising nutrition. A recent study found that being vegetarian or “flexitarian” (a diet that’s mostly vegetarian but makes allowances for the occasional consumption of meat) could decrease your food bill by up to one-third.

Culinary Creativity

Having to incorporate some new ingredients into your diet creates an opportunity to be a little innovative in the kitchen. Even a simple ingredient like chickpeas can be prepared in a variety of different ways, in a multitude of dishes. Try your hand at different methods of preparation like braising or air-frying to experiment with texture or get creative and find a recipe for a whole new dish you’ve never made before. No matter what, choosing to eliminate meat for at least one meal a week can open your palate to delicious alternatives.

Watch how we brought simple, plant-based ingredients together for a hearty soup that, in our opinion, is even better the next day:

Lemony Kale and Bean Soup

Recipe by Dishing Out Health

Ingredients:

• 2 cans cannelini beans
• 4 cups vegetable broth
• 2 tablespoons extra-virgin olive oil
• 1 yellow onion, chopped
• 2 large carrots, chopped
• Salt and pepper to taste
• 4 garlic cloves, minced or crushed
• 1 can chickpeas
• 1 tablespoon rosemary, chopped
• 1 bunch kale
• Zest and juice of 1 lemon
• 1/3 cup shaved Parmesan cheese

Directions:

1. Blend 1 can of cannellini beans and 1 cup of vegetable broth in a blender until smooth. Set aside.
2. Heat olive oil in a large pot or Dutch oven over medium heat. Add onions and carrots and cook for 7-8 minutes. Add garlic, stir. Add remaining can of cannellini beans, can of chickpeas and rosemary.
3. Stir in the blended broth and bean mixture along with the remaining 3 cups of broth, kale, salt and pepper. Bring to a boil before reducing to a simmer to cook uncovered for 20 to 25 minutes.
4. Stir in lemon zest and juice. Slowly add Parmesean cheese while continuing to stir to avoid clumps.
5. Plate and enjoy! Try with additional pepper on top, more cheese or a hunk of sourdough bread.

Check out more meatless recipes on Your AAA Network:

• Lemon Ricotta Pasta
• Panzanella Salad

Are you trying to eat less meat? Tell us your favorite recipes for plant-based meals in the comments!