December 1, 2018
There are many health, environmental and economic benefits to incorporating more meat-free meals into your diet, these include1:
  • Decreased risk of diabetes, heart disease, high cholesterol, high blood pressure and certain cancers (colon, breast, lung)
  • Aids with weight loss and management
  • Lowered greenhouse gas emissions (via livestock consumption and transportation)
  • Economic benefits (cheaper!):
    • McKenzie’s Dried Red Lentils: $0.47 per 100g = 24.2g protein per 100g2
VS.
  • Coles 4 star Lean Beef Mince: $1.30 per 100g = 21.4g protein per 100g2
 

Meat-free protein alternatives

It’s important to swap your meat (e.g. red meat, poultry, fish) for a suitable meat-free alternative to ensure you are consuming adequate protein and important nutrients such as iron, zinc and vitamin B12. Meat-free protein alternatives include1:
  • Legumes: beans, lentils
  • Soy: soy milk, tofu, tempeh, TVP (textured vegetable protein found in vegetarian “meats”)
  • Grains: quinoa, amaranth
  • Mycoprotein (e.g. QuornTM)
  • Nuts and seeds
  • Egg and dairy products
 

Vegetarian Meal Ideas:

  • Homemade or store-bought veggie burgers
  • Roasted vegetable quiche
  • Lentil Dhal with rice
  • Moroccan chickpea tagine with couscous
  • Minestrone soup
  • Laksa soup with tofu
However, if you are unsure about a meat-free meal, you don’t have to omit the meat completely – try swapping half the beef mince for nutrient and fibre rich brown lentils in your bolognese sauce! For more vegetarian meal ideas and recipes ‘Healthy Food Guide’s’ range of vegetarian recipes: https://www.healthyfoodguide.com.au/health-information/vegetarian  

NEW – Dietician-Approved Recipes!

To help you join the Meat Free Monday’s movement we are introducing nutritious recipes, which will have a heavy focus on delicious meat-free meals. Keep an eye out for recipes on the front desk at our clinics.  

References:

  1. Marsh, K 2013, ‘Vegetarian diets – health benefits and meeting nutritional needs’, Education in Nutrition, Available with subscription only from educationinnutrition.com.au
  2. Coles Online Shopping as of 30th August 2018, shop.coles.com.au