How to Start a Diet Without Meat

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Studies have shown that consumption of meat poses many health risks such as heart attacks, cancer, and obesity. All of these result from the byproducts of trans fat, cholesterol, and toxins from pesticide residues as well as antibiotics and hormones the animals were fed. What can we do about it? How can we substitute other food for meat but still get all the complete proteins we need as well as the vitamins and minerals. Most people think that we have to eat meat in order to get all the nutrition we need, but that’s not necessarily the case. There are other food sources with complete protein such as fish, eggs, milk, and tofu. In addition, we can also combine legumes with whole grains, whole grains with nuts/seeds, and legumes with nuts/seeds. Other than for health reasons, we should eat a diet without meat to be responsible human beings and not support the slaughter houses from demoralizing the way animals are raised. However, if you still insist on eating meat then I would suggest looking up Halal meat or Kosher meat as they are raised and slaughtered in a clean and moral way. Below are 5 simple steps to follow a non-meat diet:

  1. Ask yourself, “Why do I want to give up meat and lead a lifestyle without it?” List down all the reasons possible. Have the benefits on one side and the costs on the other side of the paper.

  2. Decide to give up meat and eat a diet with other protein sources. There are many other protein sources, which will be listed below for your guide.

  3. Start exercising at least 3 times a week. This will ensure your health as it is a nice add-on to the non-meat diet.

  4. Go to sleep before 12AM. Studies have shown that every hour you sleep before 12AM is equivalent to 2 hours after. This will definitely complement you with the new non-meat diet change to increase your health.

  5. Follow the eat these and don’t eat these for your macronutrients (carbohydrates, proteins, and fats) as well as the micronutrients (vitamins and minerals) listed below.

Eat These:

Complex carbohydrates (aka whole grains):

  1. Wheat

  2. Oat

  3. Barley

  4. Maize

  5. Brown Rice

  6. Farro

  7. Emmer

  8. Einkorn

  9. Rye

  10. Spelt

  11. Millet

  12. Quinoa

  13. Amaranth

  14. Triticale

  15. Teff

Complete Protein (aka high quality protein):

  1. Fish

  2. Seafood

  3. Eggs

  4. Dairy

  5. Soy products

  6. Whey Protein

  7. Whole grains+nuts/seeds

  8. Whole grains+legumes

  9. Legumes+nuts/seeds

  10. Quinoa

  11. Amaranth

  12. Aphanizomenon flos-aquae

  13. Hemp

  14. Buckwheat

  15. Spirulina

Healthy Dietary Fats (aka the good/unsaturated fats):

  1. Fish and fish oil

  2. Flax seeds and flax seed oils

  3. Nuts

  4. Seeds

  5. Olive oil

  6. Canola oil

  7. Vegetable oils

  8. Avocados

  9. Seafood

  10. Omega 3 eggs

  11. Soy products

  12. Walnuts

  13. Peanuts and peanut butter

  14. Black olives

  15. Tahini/Sesame paste

Highly Recommended Supplements:

  1. Multi-vitamin

  2. Fish oil

  3. Vitamin C

  4. Glucosamine

  5. Calcium

Don’t Eat These:

  1. Refined carbs such as white rice, white bread, white pasta, etc.

  2. Simple carbs such as cookies, candy, cakes, sodas, etc.

  3. Trans and saturated fats such as from processed foods and fatty meat.

  4. Alcohol and drinks containing alcohol content.

  5. Illegal drugs.

  6. Cigarettes.

  7. Whole milk.

  8. Concentrated juice

  9. Junk food such as chips, ice cream, muffins, etc.

  10. Fried food such as fried chicken, fish, onion rings, fries, etc.


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