Choose more plant-based foods

While meat is an important source of vitamins, minerals and nutrients; plant-based proteins have their own benefits too.

By eating less meat, and shifting to a more plant-based diet, you can have a positive impact on the health of our planet. Fight climate change with diet change!

Many people around the globe are participating in the Meat Free Monday movement, a health campaign aimed at reducing excessive meat consumption and raising awareness for climate change. Just one day per week meat-free will make a difference.

Meat substitutes

There are so many plant-based meat options available everywhere, however, are they actually healthy? With so many options to choose from, it can be hard to figure out which ones you should try.

5 Environmentally Friendly Alternatives to Meat:

Beans and lentils

Tiny in their size, beans and lentils are low in fat and packed with protein, fiber, vitamins and minerals. Beans and lentils provide excellent sources of fiber, protein and vitamin B. Beans and lentils can replace meat in tacos, burritos, salads, burgers and other other traditionally meat-centric recipes.


Tofu comes in soft, firm and extra firm textures. It’s made of condensed soy milk, is high in protein and is a healthy substitute for eggs or meat. Tofu has significant health benefits including cancer prevention and lowering rates of heart diseases. It can replace meat in curries, burritos, salads, burgers, fried rice and more.


Mushrooms have a meaty taste and texture, are low in fat and cholesterol-free. Mushrooms are rich in vitamin B and help protect heart health. To take advantage of all of the health benefits of mushrooms it’s recommended you cook them. The healthiest way to cook mushrooms is to microwave or grill them. Mushrooms can replace meat in stir-fries, burgers, and soups.

Seitan or wheat gluten

Seitan, or wheat gluten, is also a meat alternative that tastes similar like meat and also has the texture. It’s high in protein and there’s millions of recipes online.

Processed meat replacements

There are more plant-based options than ever before, and they are available everywhere, including sausages, burgers, veggie burgers, schnitzel, bacon, and more. However, are meat substitutes healthy? These products are often highly processed, with high levels of salt, fat, and sugar.

It’s recommended you eat whole foods and try other plant-based options, such as lentils, chickpeas, quinoa, before choosing processed meat replacements.

What else can you do?


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Douglas CC, Johnson SA, Arjmandi BH. Soy and its isoflavones: the truth behind the science in breast cancer. Anticancer Agents Med Chem. 2013 Oct;13(8):1178-87. doi: 10.2174/18715206113139990320. PMID: 23919747.

Kweon, S. S., Shu, X. O., Xiang, Y., Cai, H., Yang, G., Ji, B. T., Li, H., Gao, Y. T., Zheng, W., & Epplein, M. (2013). Intake of specific nonfermented soy foods may be inversely associated with risk of distal gastric cancer in a Chinese population. The Journal of nutrition, 143(11), 1736–1742.

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