More and more people are switching to a meat-free diet. Whether it’s due to dietary requirements, a lifestyle change, or to simply live a more sustainable and healthy life - going meat-free can be tough at first but the benefits make it worth it. One of the biggest challenges people face is how to make that transition from a meat-based diet to a diet free from meat. The trick is to start out slowly and to rethink how you view food. Here are some handy tips to make the transition even easier.
Find meat-free versions of your favourite foods
Going meat-free is even easier now that there are some healthy, nutritious and delicious meat alternatives available on the market! Some of these products look, feel and taste like meat that you wouldn’t even guess that they’re plant-based! This can come as a relief to those who have had a largely meat-centric diet in the past. Products like Quorn® use mycoprotein, a highly nutritious ingredient made from fermented fungi. The texture and taste is very similar to meat, and it provides all the essential amino acids and protein that meat would give you - without the added fat & carbohydrates! Finding a meat-free alternative to your favourite meals is easy with Quorn’s huge product range. Try the family favourite Quorn Sausages, served with creamy mash or chopped up in a hearty casserole. You don’t have to miss out on burger night with Quorn Southern Fried Burgers, which can be cooked in the oven and served on a fresh bun with your choice of burger fillings!
Reduce meat portions and increase vegetable/fruit intake
There are many ways you can eat healthily and go meat-free while still enjoying the food portions and meals that you loved prior to transitioning. The trick is to maintain a balanced diet by reducing meat portions and increasing your vegetable and fruit intake. There are many plant-based foods that will keep you feeling satisfied and full. Look at incorporating more healthy fats into your plate by including a sliced avocado at dinner or, if you are vegetarian, you may choose to include more fish into your diet such as salmon.
Most fruits contain a lot of water, so choosing fruits as an on-the-go snack or added into a protein smoothie will also help you to feel fuller for longer while maintaining your energy levels. Just because you’re eating healthier, doesn’t mean you have to start eating micro meal portions. Simply make up for the reduced meat by loading up on colourful vegetables, fruits and legumes. Choose a palm-size portion of protein such as a Quorn burger, and then choose a fist-size portion of whole grains like quinoa or whole grain pasta, then fill your plate with a selection of vegetables. Keep it interesting by adding spices or by steaming or chargrilling. Making your meals tasty is the easiest way to keep you feeling motivated.
Experiment with plant-based protein powders
For a quick and on-the-go protein boost, choose plant-based protein powders. There’s a growing demand for meat-free protein with plant protein powder and protein bars more readily available for those who are ditching animal-based protein. You can add protein powder in a smoothie with fresh fruits and almond milk for a delicious breakfast or post-workout energy boost, or sprinkle over your cereal or cooked oats. Plant protein is lower in saturated fat, easier to digest, and free of any harmful bacteria. Some of the best plant-based protein powders include pea protein; which is also high in iron for those who are deficient. Nut protein such as nut butters is also a great protein alternative to add into your smoothie or on toast in order to add healthy fats to your diet.
Go for the meat free option when you eat out
Singaporeans are lucky when it comes to options dining out. It is a food paradise, with restaurants catering for all kinds! Finding meat-free dining options was once almost impossible, but now thanks to a more environmentally-conscious society and growing food trends, you can find restaurants for vegans and vegetarians, as well as alternative-meat dishes all over Singapore. When you do dine out, you may be tempted to fall into the old habit, but if you’re dedicated to living meat-free, choose the vegetarian or vegan option. There are so many delicious meals that don’t contain meat, you won’t ever feel like you’re missing out. Keeping a meat-free diet in Singapore is not only possible but completely overwhelming with the range of innovative meal options available - completely meat-free.
Incorporating more vegetables, fruits, grains and legumes into your diet while reducing meat portions and switching to meat-alternative protein can help you transition into a meat-free diet. You can gradually cut back on meat by reducing meat portions then switch to a product like Quorn to replace meat in your diet. When dining out, choose the vegan or vegetarian-friendly dish and experiment with flavour combinations that you enjoy and that keep you feeling satisfied. Going meat-free doesn’t mean missing out, and it’s entirely possible to get all the protein and nutritional benefits you need with plant-based products alone.