Its October. Which means that around the world, people are participating in Vegetarian Awareness Month in a bid to raise awareness around the multi-faceted benefits of a plant-based diet. Whether your reasons are ethical, environmental, or health-related, now is a perfect time to introduce more meatless meals into your weekly meal plan.

But how to eat less meat? Here are some of our top tips on ways to incorporate more meatless meals into your diet this month.


Introduce more legumes and pulses

Pulses and legumes Such as beans, lentils, and chickpeas are one of the healthiest ways of getting that all-important protein, without consuming any meat. Pulses and legumes are bursting with healthy nutrients including protein, iron, calcium, fibre and vitamins, without any of the saturated fats or cholesterol. And the added bonus? Legumes and pulses are also delicious, and we can guarantee your meal will be just as filling, but without the strain on your health and the environment.


Go for more whole grains

Grains are any food that grows with a grain – think wheat, rice, oats, barley, quinoa or millet. The good thing about grains is that they are a rich source of complex carbohydrates and are also naturally high in fibre, meaning they’ll keep you fuller for longer. They also contain key vitamins and minerals – what’s not to like. And don’t worry about your protein intake because grains actually contain far more protein than is commonly thought. But which grains are the best? Of the full gamut of grains, whole grains are the healthiest option, so opt for and whole grain pasta.


Replace traditional meat with vegetarian substitutes

Just because you are trying a more meat free diet, does not mean you have to give up your favourite meaty staples. With the advancements in science and technology, today you can find 100% plant-based burger patties, sausages, meatballs and mincemeat that taste, smell, cook and feel just like the real thing. Even the most fervent burger addict will tell you that the are just as good as – if not better than (definitely for the environment and the animals!) – the real deal. And the Beyond Meat and Beyond Meat mince are also mind-bogglingly succulent and meat. Come and browse Prinos’ full stock of meat substitutes, for guilt-free alternative that will have carnivores converted from the first bite.


Beyond Meat's Beyond Burger in its packaging.


Experiment with tofu, tempeh or seitan

One of the main questions vegans and vegetarians get asked is “Where do you get your protein from if you don’t eat meat?”.  And the answer is very often – from tofu, tempeh or seitan. Tofu and tempeh are both soy-based proteins, while seitan is made of wheat gluten and water. But all three foods are easy to cook and make the perfect alternative to meat. Delicious cooked into a spicey curry, or cooked plain and served up next to your favourite from Prinos, vegan protein sources such as tofu, tempeh and seitan are healthier for you and the planet.

Tofu, Tempeh, and Seitan on a cutting board.

Just skip the meat

A lot of your favourite meat dishes can be just as delicious (and more nutritious) if you remove the meat altogether. Think lasagne or moussaka – but without the mincemeat and with extra vegetables instead. Adding more meaty vegetables such as mushrooms or aubergines will ensure that the dish is still substantial enough to satiate the appetite, but without the dip in energy levels that you often feel after a heavy meat dish (or the environmental impact on the planet).

People often think that vegetarians and vegans don’t eat anything but leaves – but actually committing to more meatless meals, can be an exciting way to experiment in the kitchen and challenge yourself to create meals you’ve never made before. Just head down to Prinos or browse our online shop for all the ingredients you’ll need to eat less meat this month.


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