Cutting meat out of your diet can benefit your health — and you can start by going meatless 1 day a week. Here are some great plant-based alternatives to try.

You’ve probably noticed them in your local supermarket’s meat section. There are a bunch of plant-based products — meatless ground beef, faux chicken nuggets — that you can use in place of your favorite proteins. Even fast-food restaurants are adding meatless options, such as plant-based burgers and the like. But that’s only part of the meatless menu.

If you’re thinking about cutting back on meat, you’ll be happy to know that plant-based protein sources are plentiful and good for your health. A vegetarian or vegan diet can help fight chronic diseases such as:

• Heart disease. A vegan or vegetarian diet tends to reduce obesity, cholesterol and blood pressure, which are all risk factors for heart problems.
  
• Type 2 diabetes. Plant-based diets are high in whole grains and nuts — and, of course, they include no red meat. That can help you lose weight, which can lower your risk of type 2 diabetes. Plant-based diets are also high in fiber, which helps keep the body’s hunger and blood sugar in check.
  
• Certain cancers. Diets rich in fruits and vegetables have been associated with decreased risk of certain cancers, including mouth, esophageal, colon and stomach cancers.

“Eating less meat means you’re eating less saturated fat and cholesterol,” says Gigi Rubin, M.S. She’s a registered dietitian nutritionist based in New York City. “It also is environmentally friendly, and it’s good for animal rights.”

If you don’t want to go completely meat-free, that’s fine. Start small and cut meat out of your diet 1 day a week to see if you like it.

“Having Meatless Mondays is a terrific thing to do,” says Jill Weisenberger, M.S. She’s a registered dietitian nutritionist and the creator of Can I Eat That with Prediabetes? “I do this not just because it’s good for me but because I love all these vegetable-based foods. My diet is rich in beans, tofu and lentils, and I want to eat these foods because they taste good and they’re good for me.”

You don’t even need to go meatless for every meal on that single day you choose.

“If you consume meat products at all 3 meals, start by removing it from 1 meal, but make sure you’re replacing the meat with some sort of protein,” Rubin advises. “Once that feels sustainable, go to 2 meatless meals per week and then to 3.” Another good option is to commit to not eating out, she says. You’ll be more tempted to order meat if you didn’t buy and cook it.

Let’s say you decide to start doing Meatless Mondays. Here are some healthy meat substitutes that you can prepare in a variety of ways.

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Meatless Monday option #1: Plant-based burgers

There’s no need to worry about giving up taste if you don’t eat beef, chicken or turkey burgers. Some of the veggie or vegan burger options at your local market taste remarkably like the real thing.

You’ll find a bunch of plant-based brands that sell patties that taste like beef but are meatless. Some of these products are made using pea or soy protein sources, along with various vegetable oils and flavorings. (If you have an allergy to legumes such as peas or nuts, you may want to avoid this option.)

They get their meat-like color from sources that include beet juice extract and annatto (a type of tree seed). Each type of plant-based burger can have around 20 grams of protein in it too — that’s comparable to a beef burger. And they also have zero milligrams of cholesterol. Compare that to a beef burger, which can have close to 60 milligrams of cholesterol per serving.

But if you weren’t a fan of the taste of beef in the first place, you have other options. If not in your supermarket’s meat section, you can find them in the freezer aisle or in a vegan/vegetarian-friendly section.

“For me, I like the burgers that taste like vegetables,” says Weisenberger. And there are plenty of veggie burger options that taste like, well, veggies.

Meatless Monday option #2: Tofu and tempeh

OK, so whitish-gray tofu doesn’t look so pretty, but it’s a delicious protein source. In fact, it has around 10 grams of protein per half cup, according to Rubin. “It’s pretty versatile and quick to cook for a good dinner option when you’re cutting back on meat,” says Rubin.

If you decide to use tofu in a stir-fry, for example, buy the extra-firm variety. To get rid of any excess liquid, drain it for anywhere from 10 to 30 minutes by placing it on a double layer of paper towels in a colander. Then place some weight on top of it (such as a heavy skillet or a plate and some full cans) to press the liquid out. When you’re done pressing it, pat the tofu dry before cooking it.

Tofu is also great baked or sautéed, says Weisenberger. It’s particularly delicious as a protein substitute in many Asian recipes. Be sure to marinate or spice it first so that it will be extra flavorful when it hits your pan.

Not a tofu fan? Stir-fries can also be delicious when made with tempeh, a type of “cake” made from pressed, fermented soybeans. And tempeh is even higher in protein than tofu (1 cup has 34 grams of protein).

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Meatless Monday option #3: Beans and lentils

Aside from being delicious, beans and lentils are a great source of protein and fiber — and they tend to be on the cheaper side at the market, so they’re good for your wallet too. Recipe-friendly beans include:

• Black beans
• Black-eyed peas
• Cannellini beans
• Chickpeas (garbanzo beans)
• Kidney beans
• Pinto beans

Lentils are packed with protein and fiber as well, and they can also help lower high blood pressure, which is associated with chronic conditions such as heart disease, stroke and kidney disease.

“You can use lentils in a delicious spaghetti sauce,” says Weisenberger. “Try beans in chili or make half-and-half chili with both beans and lentils.”

Black beans are particularly versatile. You can use them in:

• Black bean burgers (served on a whole grain roll)
• Salads
• Tacos (you can sub in lentils too)

Don’t have time to cook beans or lentils from scratch? Your local supermarket may have a section where you can buy canned versions. Just open a can of beans, drain them well, and rinse them thoroughly under cold running water. Then add them to whatever meal you’re planning.

Meatless Monday option #4: Jackfruit, portobello mushrooms and more

Jackfruit is a type of fruit that you can normally find in health food stores or at your local market. It comes peeled, cut and ready to cook. It’s often used as a substitute for meat in burgers or tacos because of its meat-like texture.

But unlike the plant-based burger or bean options discussed above, it’s not a great source of protein, says Weisenberger. While it’s low in fat and contains some fiber, a 100-gram portion has just 1.7 grams of protein. So, you’ll want to pair it with something that has a higher amount of protein, such as beans.

Portobello mushrooms have a meaty taste to them, so they make great burger substitutes. They also include healthy nutrients such as:

• Copper, which helps in the production of blood vessels and keeps your immune system healthy
• Selenium, which aids in the production of DNA and protects your cells against damage and infection
• B-complex vitamins:
• Niacin, which helps turn your food into energy
• Pantothenic acid, which helps your body “build and break down fatty acids”
• Riboflavin, which helps “with the growth of cells, energy production, and the breakdown of fats, steroids and medications”

But portobello mushrooms also don’t have enough protein to serve as a main course. While they’re tasty grilled and layered into a toasted bun with avocado slices and sliced fresh tomato, you’ll want to make sure you get a little extra protein. Maybe that comes in the form of a side salad that includes black beans or lentils.

Hungry yet? Again, just a friendly reminder that you don’t have to become a vegan or vegetarian to enjoy a meatless meal. Start with 1 meal a week and see where that takes you. You never know, Meatless Mondays could soon become meatless weeks.

Your doctor can refer you to a dietitian virtually. Learn more about virtual visits, or call a licensed insurance agent at 1-844-211-7730 for more information.

For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

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