A lot of us love our steak and burgers. Unfortunately, the planet and our health do not. We know it’s hard to stop completely, but reducing is just as important of a step! To help you out, we have come up with a list of tips that are easy to follow — use these to kickstart your progress towards a diet that's healthier for you and the planet.
Tip #1: Halve it
Reduce the meat in your diet by simply using half of what you normally would. To make up for it, just fill your plate with greens and beans! Doing this, your body (AKA you) will get used to getting full on vegetables and legumes instead of meats. Not only will this cut your meat intake down effortlessly, but it will also be easier on your wallet.
Suggestion: Put some beans on that bun for once! Instead of making a burger out of just minced meat, try making half of it out of beans. Equally as filling, equally as delicious.
Tip #2: Process of Elimination
Eliminate some kinds of meat as a first step.
Suggestion: Both processed meats (sausages, for example) and red meats have been shown to be bad for our health, especially compared to other meats (1). Numerous studies have found them related to an increased risk of heart disease, diabetes, cancer and early death (2)(3). Furthermore, red meats leave a larger carbon footprint on our planet. Compared to chicken, ten times more resources are required for producing beef (4). It only takes a little bit of willpower to pass up that hot-dog for a not-dog.
Tip #3: Meatless Monday
This is the oldest trick in the books - even my parents use it - but it's a very effective one. Dedicating one day a week to be meatless lets you plan exciting adventures into vegetarian cooking, and a chance to try out all those new vegan places you’ve been wanting to try. By having that one day off, you have already reduced your meat consumption by 14%! Look at you go! Want some recipe tips? Check out the next tip…
Tip #4: Have fun cooking meatless
Thanks to the influx of plant-based diets, chefs have come up with tons of very healthy and delicious vegan recipes. Experiment with spices, try new flavour combinations, and test out the ever-growing catalogue of meat substitutes to see which one tickles your fancy. There is a wide world in vegetarian cookery waiting for you; from meatless mezze, to delicious dosa, to juicy jackfruit tacos. It’s yours to explore. There’s plenty of comfort food outside of your comfort zone – it’s just waiting for you to discover it.
Suggestion: Try our meatless Jimmy Joy burger!
Tip #5: Educate yourself
A lot of people have been inspired to dramatically reduce their meat consumption by watching documentaries about meat production. These documentaries give you a glimpse into the story behind the meat you are eating and let you have a bigger picture of the complex – and often grueling – process.
- Cowspiracy: The Sustainability Secret (2014)
- Food, Inc. (2008)
- Forks Over Knives (2011)
BE WARNED: some visuals may be shocking for the faint-hearted.
Tip #6: Make it easy, have a Plenny Shake
The Plenny Shake is not only meatless – it's 100% vegan! You prepare it in a minute, and one meal has all the nutrients your body needs. These come from proteins, carbohydrates and fats, and all the 26 essential vitamins and minerals that your body needs to function well. Considering how easy we've made it for you, you truly no longer have an excuse to not go flexitarian. This week, choose #PlennyShakeOverSteak.
1. Chen et al., 2012, Red and processed meat consumption and risk of stroke: a meta-analysis of prospective cohort studies, European Journal of Clinical Nutrition, 67, 91-95, Link to source: https://www.nature.com/articles/ejcn2012180?fbclid=IwAR3DTjK9V3g5f1p5pPIpNKGfcMOhZKOXazYCWUJkzNj4MMUgFJgAFqA2Os.
2. Guasch-Ferré et al., 2019, Meta-analysis of randomised controlled trials of red meat consumption in comparison with various diets on cardiovascular risk factors, Circulation,139(15), 1828-1845, Link to source:
3. Gunnars, 2018, Is red meat bad for you, or good? An objective look, Healthline, Link to source: https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good#section3.
4. Leahy, 2019, Choosing chicken over beef cuts our carbon footprints a surprising amount, National Geographic, Link to source:
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