How to reduce your meat intake without running out of protein

51% of people said they intend to cut back or cut back on their meat consumption in 2021, according to a recent study. So whether you cut back or go completely vegetarian, you will definitely be in good company.

And there are many well-documented benefits associated with eating less meat.

Reducing the amounts of meat in your diet can help prevent heart disease by lowering cholesterol, as saturated fat that increases blood cholesterol comes primarily from animal products.

It also reduces greenhouse gases such as methane, CO2 and nitrous oxide produced by meat farming. Indeed, according to a recent sustainable nutrition report, switching to one plant-based meal per day reduces your carbon emissions from food by 35%, and switching to two reduces them by 50%.

James Collier is a registered nutritionist and the co-founder of the whole food brand Huel. He says protein concerns are one of the main reasons people are reluctant to use plants.

James says that when switching to a more plant-based diet, or even just looking for lasting swaps, it’s important to make sure you’re still getting a healthy amount of protein.

Because proteins are essential for the structure of many tissues, including muscles, skin and tendons.

But this can be done. James shared five easy ways to reduce your meat intake while eating a healthy level of protein as part of your diet.

Opt for cereals rich in protein

“A lot of people overlook high-carbohydrate foods as a way to increase their protein intake, but simple substitutes like brown rice instead of white rice can make a big difference,” says James.

“If you’re looking for swaps that have an even richer protein punch, quinoa and oatmeal are great alternatives, the latter providing over 15g of protein per serving.”

So that’s at least the sorted breakfast.

Snack away

“Snacks often get a bad rap, but they can be a great opportunity to increase your protein intake,” says James.

He adds that little and often can also be a successful habit for those striving for a balanced diet.

“Nuts are great to consider, with 20g of protein per 100g of mixed nuts. Variety is important, however, and a complex nutrient profile will benefit you in the long run.

Base your meals around vegetables

This one requires a bit of shifting in thinking.

“For many who eat meat, this is the first ingredient that comes to mind when deciding what to eat for dinner and basing their accompaniment around it,” says James. “Modify this process and base your meals on your vegetables.

“By doing this, you may already be able to get enough protein on your plate before you even think about meat or potential meat substitutes.”

He says vegetables like kidney beans, lentils, and chickpeas are a great choice to load your plate with protein.

Consider complete proteins of plant origin

“Amino acids are the basic building blocks of proteins and there are 20 of them that are used in protein synthesis,” explains James.

“Nine of them are essential amino acids because our bodies cannot produce them naturally, so they have to come from our diet.

“For a food source to be classified as a ‘complete protein’ it must contain all nine essential amino acids in reasonable amounts.

“The advantage of plant proteins is that they are often complete sources of protein such as chia seeds, soybeans and quinoa, especially when these foods are eaten at the same meal. Sources of protein such as faba, hemp, and peas are also fantastic.

Don’t think too much about it

“I think for many, the idea of ​​switching to a plant-based diet sounds like a real step in the dark with the need to start eating all kinds of weird and wacky foods,” says James.

“That’s not the case at all, in reality, as many staple foods are naturally high in protein, so conversion can and should be a smooth, hassle-free transition.

“If you find that you are still not getting enough quality protein, a high protein drink can be a convenient way to raise the bar.”

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