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Taking a break from meat? Try these 6 plant-based meals

If you’re interested in going meat-free part or all of the time, you’ll need fresh recipes. Try these fast, delicious options.

Updated on October 3, 2023

a fall feast
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Have you ever thought about reducing the amount of meat you eat on a regular basis?

You may have heard about the benefits to eating less meat or going entirely meatless. Plant proteins like soy, beans, legumes, and nuts are often cheaper than animal products. Plus, eating excessive amounts of animal protein, especially red meat, is linked to an increased risk ofShow More

Sweet potato patties on a plate
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Savory sweet potato patties

To make sweet potato patties, roast one medium sweet potato at 400 degrees for 45 minutes. Allow it to cool and remove the skin. Mash together with one can of garbanzo beans (aka chickpeas), drained and rinsed. Mix in 1 tablespoon of flour, one egg, and herbs and spices of your choice. 

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vegetable stir fry
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Incredibly simple stir-fry

“You can add so many different vegetables to a stir-fry and create whatever concoction you want,” says Brock. This is her go-to mix:

  • Slice or chop bell peppers, carrots, broccoli, and tomatoes. Open a can of baby corn and chickpeas.
  • Warm a pan to medium heat and add 4 to 6 tablespoons of water.
  • Show More
Salad with greens, vegetables and quinoa
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Protein-packed salad

Salads can add variety to your diet, allowing you to experiment with new flavors, colors, and textures. Start with a mix of greens and your favorite chopped veggies. Then add ingredients from other food groups such as:

  • Grains: Try quick-cooking bulgur, farro, or millet.
  • Nuts and seeds: 
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Buffalo cauliflower nuggets
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Homemade “chik’n” nuggets

You can typically find meat substitutes in the frozen aisle of the supermarket in the form of patties or nuggets. While meat-free, many of these products are highly processed and may be high in sodium and fat. For a simpler meat substitute you can make at home, try these meatless “chik’n” nuggetsShow More

Homemade vegetable pizza
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Tasty veggie pizza

“It’s easy to make a healthy, meat-free version of pizza at home,” says Brock. To start, make a homemade pasta sauce. Mix one can tomato sauce, two pressed garlic cloves, and one tablespoon of Italian seasoning. Heat to a simmer.

Don’t worry about making your own pizza dough, though. YouShow More

Black bean burger with guacamole, tomatoes.
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Spicy black bean burger

These burgers can be customized with the addition of different veggies and spices, but Brock has a favorite. “I add a little onion and bell pepper for texture, plus a jalapeno and chili powder for a bit of kick,” she says.

To make your own burgers, mash one can drained black beans. Mix in oneShow More

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