An Overview of Meatless Meal Ideas
Meatless meals, or meals without beef, chicken and other animal based food sources generally contain fewer calories and less fat as well as more good carbs low in sugar compared to meat based meals. Such meals are also healthier. A study by the National Cancer Institute reveals that people who ate 4 ounces (114 grams) of red meat or more daily were 30 percent more at risk of death owing to any cause over 10 years compared to people who consumed less red meat.
Proteins
A major concern with meatless meal ideas is whether the body would get adequate protein. Adults generally require anywhere between 10 to 35 percent of their total daily calories to come from protein. Based on a normal 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams of protein a day.
Non-meat protein sources such as egg, milk and tofu can easily provide this required protein. A single large egg provides six grams of protein, and a glass of milk provides about eight grams of protein. Fruits, vegetables, grains and nuts contain incomplete proteins owing to the lack of one or more amino acids. Consuming protein supplements and eating a varied diet enables the body to make new proteins.
Plant Based Meals
A plant based diet is one that contains only fruits, vegetables, grains, beans, legumes, and nuts as ingredients. Such a diet is rich in fiber, vitamins and other nutrients, and contains fewer calories, fat and cholesterol compared to traditional meat based diets. Many people, in fact, equate meatless meal ideas with vegetarian or plant based diet plans. Vegetables, both cooked and raw, make wholesome meals for breakfast, lunch or dinner.
Beans and Rice
A combination of beans and rice make for another common and popular meatless meal option. Boiled soybeans, white beans, lentils, split beans, and pinto beans are all protein rich beans.
Brown rice with garbanzo beans and stir fry veggies, vegetarian chili, and marianara sauce make for a good bean and rice combo lunch options. A cup of brown rice (195 grams) provides 218 calories, 1.6 grams of fat, 45.8 grams of carbs, 2 milligrams of sodium, and 4.52 grams of protein. A cup of stir fry vegetables (80 grams) including cabbage, carrots, broccoli, peas, bokchoy, and celery provides 20 calories, and no fat, 3 grams of carbs, 30 milligrams of sodium, and 1 gram of sodium.
Pastas
Pastas are a staple in many meatless dishes, be it breakfast, lunch or dinner. Possible non-meat additions to a pasta base include scrambled eggs, cheese and vegetables such as tomato and carrots.
Pasta ranks as healthy food in its own right. A cup of cooked corn pasta (140 grams) provides 176 calories, with just 1 gram of fat, 3.6 grams of proteins, 39 grams of carbs, 6.7 grams of fiber, and no sodium.
Chilaquiles
Another popular non-meat food, especially for those wanting to try out exotic non-meat options are chilaquiles. Light-fried corn tortillas constitute the base of the dish. Possible toppings include green or red salsa, scrambled or fried eggs, refried beans, and sour cream. Chicken is a possible addition for those who want to consume meat in minimal amounts.
A serving of chilaquiles based on the menu mentioned above provide 429 calories, 24.4 grams fat, 29.4 milligrams cholesterol, and 883.8 milligrams sodium.
Non-Meat Substitutes
Eating meatless does not necessarily require a menu change. It is possible to make effective non-meat substitutes in many traditional meat based menus. For example, replace meat with tofu in stir-fry dishes, with beans and legumes in casseroles and salads, with refried beans in burritos and tacos, and with mushrooms in burgers and pizzas.
The advantages and the popularity of meatless meals notwithstanding, meat alternatives are not always cheaper, can be difficult to process, and may break down too fast, leaving a lingering sense of hunger and prompting one to eat more.
The popularity of “meatless mondays” in schools and universities, a growing tendency to reduce one’s carbon footprint when dining, and the larger movement towards using organic foods, however, ensures that meatless meal ideas are here to stay.
References
- University of California, Santa Cruz. “Where’s the beef? Dining makes moves toward meatless meals.” Retrieved from https://news.ucsc.edu/2010/06/3890.html on 15 March 2011.
- University of Montana. “Meatless Meals Food Literacy.” Retrieved from https://life.umt.edu/dining/documents/home/Meatless_Meal_2011.pdf on 15 March 2011.
- Mayo Clinic. “Meatless meals: The benefits of eating less meat.” Retrieved from https://www.mayoclinic.com/health/meatless-meals/MY00752 on 15 March 2011.
Image Credit: Wikimedia Commons/Chattacha