Meatless Mondays*

Monday, 10 February 2020, By Written by Georgia Calcutt with the help of Nutritionist Tonina Rizzo

Meatless Mondays - Why it's not just the Vegans getting involved

You don't need to be vegan to eat less meat. And don't worry, you'll still reach your macros! Eating less meat has been proven to reduce your risk of preventable diseases. Type 2 Diabetes, cancer, cardiovascular disease and obesity just to name a few. Surely everyone would want to do the most they possibly can to avoid these life-threatening conditions. It's not hard either! Below are four delicious, protein packed, nutrient dense alternatives to help you on your meatless Monday.

2003 was the start of meatless Mondays and has now become a global movement. Melbourne has even been acknowledged as the fast-growing vegan capital of the world. So, your Monday lunch or anniversary dinner is sure to have a divine option.

You might be asking, why would I do that? I love eating meat! I eat grass fed, organic, free range, plus it's packed with protein and it's easy. Well I'm here to tell you it's just as easy and the health benefits are huge:

1. Eating more vegetables gives your body a greater chance of adding more fibre. Fibre helps with achieving healthy weight, aids in digestion, can improve cholesterol and assists in preventing heart disease/bowel cancer/diabetes.

2. Taking meat out of your diet for a day reduces inflammation. Grain fed beef especially, is highly inflammatory and inflammation can exacerbate conditions such as arthritis, aches and pains or illness.

3. Increasing Micronutrient rich foods (e.g., plants that have vitamins and minerals). Vitamins and minerals are needed for all bodily functions and must be eaten as the body cannot produce all of them. It plays a huge role in regulating metabolism functions, blood clotting, bone health and hormone production.

4. Higher phytonutrients in vegetables. The more colourful the more phytochemical. (I recommend three different colours on your plate with every meal). Phytochemicals reduce the risk of chronic diseases.

5. Anyone here environmentally friendly? Well meatless Mondays will help limit your carbon footprint and save precious resources like fresh water and fossil fuel.

6. You get to try new recipes and let your creative side come out. If you're ever bored with the standard meat three veg and rice at lunch it's time to change it up! Think Chilli Con Carne with Quorn mince, rice paper rolls with marinated tempeh or Thai green curry with tofu. The options are unlimited! Plus, they last longer as there's no meat!

7. It will save you time!

  • Roast dinner, 5hrs - Vegie Delights roast, 30min
  • Chicken stir-fry, 35min - Chilli tofu stir-fry, 15min
  • Thai green chicken curry, 45min - Thai green tofu curry, 25min

8. Eating vegetarian saves you money. Ever gone to a restaurant and paid $35 for steak and salad yet, the vegetarian option is $18? Coles Beef Porterhouse Steak is $3.30 for 100g whereas Soyco High Protein Tofu Block is $1.10 per 100g or even Coles firm tofu is 83c per 100g.

The evidence is clear, going vegetarian or even vegan for just one day has multiple benefits. Not only for your body but for the animals and the environment. So, what's stopping you from doing you Mondays meatless?


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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