Goal: Limit your daily amount of meat to no more than 6-8 ounces for women and 9-12 ounces for men.
In America, we tend to think of meat as the predominant staple of any meal. Instead we need to focus on using meat as an ingredient or condiment.
Make vegetables the star. Consider the stir-fry; many cultures have a version of it. It’s a dish loaded with vegetables and spices accompanied by a small portion of meat. They’re delicious!
Beans are full of protein and highly satiating. Replacing meat with beans provides better nutrition and is equally satisfying.
Dinner salads acquired their name for a reason. One large chicken breast can be divided between 2-3 big dinner salads without losing any of the gratification.
Meat satisfies the umami flavor desire on your taste buds but it’s not the only food that provides umami. Try adding other umami satisfying ingredients like mushrooms, caramelized onions, miso, roasted vegetables, and nuts.
Become a part-time vegetarian. Whatever your favorite meal is, use that time to eat your meat. Spend the rest of your day being a vegetarian.
Add bean-only pastas like those from Explore Cuisine, Tolerant, and Explore Asian.
Equipment: Kitchen Gadgets that will assist your transition.