Thinking about eating less meat or stopping altogether? People make this choice for many reasons: health, animals, the environment, budget or faith. Here are seven things worth knowing before you start.
1. It doesn’t have to be all or nothing
You can start with a few meat-free meals each week and see how it feels.
2. Protein comes in many forms
Beans, lentils, chickpeas, tofu, nuts and seeds all provide protein. Eggs and dairy do too, if you eat them.
3. Vitamin B12 matters
B12 comes mainly from animal foods. If you stop eating all animal foods, fortified foods or a supplement can help. Keep any supplement within the dose on the label.
4. Iron from plants
Beans, lentils and dark leafy greens contain iron. Eating them with vitamin C-rich foods, like tomatoes or citrus, can help your body absorb it.
5. Your digestion may need time
Eating more beans and fibre can cause wind at first. Increasing them slowly helps.
6. It can be affordable
Beans, lentils and seasonal vegetables are often cheaper than meat.
7. Your reasons are your own
Your choice doesn’t make you better or worse than anyone else. Others may choose differently.
If you already follow a special eating plan, keep to it and let these ideas fit around it.
How little is enough
Try one new plant-based meal this week.
For more, read 15 plant-based protein sources never to ignore.
For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.