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Trying a Low-Meat Diet
Hexmage-PA
Registered User regular
Registered User regular
I love meat, especially beef. Unfortunately, I've recently learned that eating a lot of red meat is linked with a higher incidence of certain cancers, and being the neurotic guy I am I want to reduce my meat intake. I don't really want to swear-off beef completely, but I'm trying to make it into something I have only once every two weeks.
The problem is that I'm very picky about food. I'm 20 now, and for most of my life my meals were almost always made up of some sort of meat and some sort of pea or bean. I almost never ate any other kind of vegetable.
I want to try and change that, but I'm not sure what I should do. Pretty much the only kind of meat I'm eating now is baked chicken, but you can't have chicken for every meal. I've also started eating broccoli, carrots, collards, and peanuts and have tried to eat some meals without any meat at all, but not only does it feel strange to me but I often wind up hungry again pretty quickly.
I'm afraid I may be missing some nutrients by eating less meat. I'm also a tiny guy whose not muscular at all, and I don't want what little muscle I have to atrophy from lack of protein or whatever.
What are some good resources online that I can look at (other than ones run by hardcore vegetarians and vegans)? Is there any kind of vegetarian meat substitute that tastes a lot like beef? Does anyone have any advice for what more I can do?
The problem is that I'm very picky about food. I'm 20 now, and for most of my life my meals were almost always made up of some sort of meat and some sort of pea or bean. I almost never ate any other kind of vegetable.
I want to try and change that, but I'm not sure what I should do. Pretty much the only kind of meat I'm eating now is baked chicken, but you can't have chicken for every meal. I've also started eating broccoli, carrots, collards, and peanuts and have tried to eat some meals without any meat at all, but not only does it feel strange to me but I often wind up hungry again pretty quickly.
I'm afraid I may be missing some nutrients by eating less meat. I'm also a tiny guy whose not muscular at all, and I don't want what little muscle I have to atrophy from lack of protein or whatever.
What are some good resources online that I can look at (other than ones run by hardcore vegetarians and vegans)? Is there any kind of vegetarian meat substitute that tastes a lot like beef? Does anyone have any advice for what more I can do?
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Just look at some "hard core" vegan and vegetarian sites for some recipes. You don't have to eat them every meal, or believe you're evil/unhealthy for eating meat occasionally. There are people who are vegan or vegetarian for many reasons, quite a few probably the same reason as you. And, they'd probably be the best place to look for no-meat recipes.
Try Boca burgers, and boca chicken patties. They're pretty good. Cook them on the stove top so they heat up but also get a little crispy. They taste pretty good, but they are softer/have a different texture than meat, making them crispy helps this. The microwave makes them soggy and doesn't help the flavor any. Season the burgers just like you would normally. Eat them with the same condiments you usually would. This makes them seem less different. They won't taste the same, but they can be tasty and are close enough.
I'd also recommend trying the boca soy crumbles for making chili or spaghetti, it works well with them and I don't notice much of a difference.
By the time I started the second I wanted to die so I trashed it.
I'm absolutely not avoiding meat for ethical concerns. It's just that pretty much my only goal in life is to suffer as little as possible before I die.
as I understand it, the first bolded statement is a conflation, and the second bolded statement is the actual attributable cause.
I've also started buying berry-pomegranate V8 juice (the low-sugar kind, of course) because it has a "Combined serving of fruits and vegetables per glass". Shit's expensive, though.
I like to make stir-fries because they're really easy. Thaw the chicken breast out, slice it up, put a little canola oil in a skillet and wait for the chicken to brown. Then add whatever kind of sauce/vegetables you want. Most stores have sauces/mixes for this if you're interested in it. Shake and bake is also very easy, although I don't know how healthy it is.
Also, fish is a good alternative to more traditional meats. I like to cook Tilapia - it's got one of the lowest mercury contents of any fish (although I'm still a bit paranoid about it). Just drop the tilapia filet in the pan with a little bit of butter, let it cook, and squeeze some lemon juice over it. It's really tasty and very light.
Also, don't microwave the fake meat, grill it like you would a regular patty. And make it a real fucking hamburger with onions and lettuce and tomato with condiments. Try different brands too. Morningstar's far better in my opinion. They also have good chicken nuggets and corn dogs nigh indistinguishable from the real thing since it turns out replicating the sensation of compressed shredded pig intestine isn't too hard to do.
Also, when trying meat substitutes, it helps a lot if you don't actually expect it to taste like meat. Because it won't. That does not, however, mean it doesn't taste fine on its own.
If I'm eating a salad as a meal, I try to have a hard boiled egg and/or avocado in there to help give me that meaty filling feel.
You should also grill more portable mushrooms.
I assume you mean "portobello mushrooms?"
Most of those recipes come from Cook's Illustrated. I know I probably sound like a broken record (or a shill) on this forum recommending CI over and over, but I think it is an amazing resource for people who want to learn how to cook.
I mean I love fish and I want to eat it more, but I'm really paranoid about it. There was a time about a year or so ago when I was eating tuna a couple of times a day and I got extremely sick for a couple of months. I lost a bunch of weight and it took me forever to get straightened out; I was afraid I'd gotten a touch of mercury poisoning and haven't eaten much fish since (except for the occasional tilapia filet...mmm)
Veggie burgers are actually very tasty if you don't go in expecting them to taste like meat. I prefer Morningstar's brand, too.
If you can cook vegetarian chili, it is absolutely delicious.
Good luck with this!
Oh shit. The Trader Joe's veggie chili with chili peppers, salsa, cheese, and rice mixed in. Om nom nom nom.
There's also a new award-winning brand of fake meat cutlets from 'It's All Good' which are ridiculously tasty.. they even have the internal texture of chicken breast.
You could eat lots of tilapia and other types of fish without fear of mercury poisoning. Here's a list on various eating fish and relative mercury levels. A lot of the literature out there on "how much of this fish can I eat" is geared towards pregnant women and young children as a developing fetus/child is the most sensitive to mercury. Men or women with no plans to get pregnant soon could likely eat more.
As to tuna, "light" tuna (skipjack) tends to have considerably less mercury then the preferred tunas for sushi/steak (bluefin/yellowfin/big eye).
In '06 Consumer Reports weighed in on the '04 FDA guideline for canned tuna.
Not sure if anyone has mentioned eggs, yet, but yes. Eggs. Eggs are good.
i eat meat three meals a day, and eggs once a day. granted, i work out more than the average bear, but i get by because i also have two large salads every day
we're omnivores. not carnivores, not herbivores, omnivores. a combination of meats and fruits/vegetables, every day, will keep you healthier than cutting either out of your diet.
it also helps quite a bit if you make a concerted effort to get at least some physical activity in your everyday life. we evolved eating meat, but we also evolved chasing it down and killing it.
Red Tuna
Salmon
White Fish
Mahi Mahi
Red Snapper
there is a list of some great basic choices that are cheap to buy.
Swordfish
Flounder
Yellowtail
Eel
These may be a bit harder to find. Look in an asian food market.
I echo Thanatos on fish. Fish is amazing. Canned tuna, salmon filet, seared tuna, millions upon millions of different sushi (sashimi style, unless you're not going to eat too much rice). Fish doesn't even feel like I'm dieting...it's like meat except less hearty but more refreshing and interesting.
Weaboo List
I've been wanting to learn to cook more things. I'll be sure to check it out. Thanks for the suggestion!
I mainly meant curtailing my consumption of beef and other red meats in particular.
Thanks for all the replies so far. I don't eat too much fish at the moment, but I'm definitely going to start eating more of it now.
Frying gets you better taste and texture out of almost all meat substitutes. I wouldn't recommend either microwaving or grilling. Sometimes the taste is so radically improved that you wouldn't even recognize it as the same stuff.
Boca burgers are better than Morningstar burgers.
Morningstar fake chicken and beef strips are better than anything else for stir-fries. Frying the strips a little before adding the vegetables is the best way.
Tofu pups (fried) are the best hot dog substitutes.
If when you fry things you find that they stick to the pan you are:
1. Not adding enough oil and/or
2. Not letting them cook long enough before trying to stir or flip them.
If you let them just sit and develop a nice crust that is what you want.
Start making roasted vegetables with your dinners. You can throw in potatoes so that it gives it a little more the of the heft you are probaby missing.
You can roast most any hard vegetables by cutting them up, tossing them in bowl with some olive oil (regular not virgin) and salt and pepper. Then put them in the oven until they are done.
So you might try combinations of carrots, potatos, onions, garlic, parsnips, celery, butternut squash and peppers.
Likewise you can saute softer vegetables like zucchini and summer squash with onions and garlic. You put the sliced zucchini and/or summer squash and some sliced onion or garlic in a pan with olive oil on medium high heat. Add some salt and pepper - maybe basil or another green herb you like. Turn it around in the pan until everything has softened a little, but don't over cook it until it's just a wet mess.
Price concerns aside, you also shouldn't substitute too much actual fruit/greens with juice and whatnot. Exchanging one piece per day (out of however many pieces is the suggested amount du jour. It's 5 or 6, I guess? Which might be excessive for some, and also quite expensive depending on where you live) is fine, though. Or two, but you shouldn't go completely liquid in your fruit/weg consumption.
Hell yes, eggs. One of my favorite things to make is no-dish omelettes.
1) Get some water up to a boil.
2) Get a coffee mug, and put a ziploc sandwich bag inside. You don't need the mug, but it holds the bag in place and gives you an edge to crack the eggs on.
3) Crack 2 eggs into the bag
4) Add chopped up "other stuff". I generally go with diced ham, shredded cheddar, and about a tablespoon of salsa, but you can use just about anything you want.
5) Zip the bag shut, put the still clean mug back in the cupboard, and shake the shit out of the bag until everything is mixed up.
6) Drop the bag in the boiling water for 13 minutes
7) Remove the bag from the water, open it, and eat the omelette.
Thinking of pastas, there are soooo many things you can do besides just dumping red sauce on spaghetti. If that's your thing, though, Morningstar makes tofu crumbles (we call them "ground meatless") that make your sauce and your meal a lot heartier. You can also make things like veggie lasagna that are very filling but low on meat/meat-less.
I'm guessing salads aren't your thing but have you tried just doing small salads before dinner? You could have a small spinach salad, throw in some carrots and broccoli, and then reward yourself with something more substantial (i.e. a small hamburger) for your "actual" dinner.
To second sushi, my fiance used to refuse to eat it - when we went out with my friends he would only get grilled steak sashimi. However, he got into sushi (and fish) more this summer and we've gotten to the point of eating it once a week. Your food preferences may really surprise you.
Lastly, Mexican food! Replace black or pinto beans for beef in tacos, burritos, etc. Order fajitas when you go out and lode up on veggies with just a little meat. Oh, and think about Greek food. Falafel is amazing and makes a great meal in a pita with some hummus.
I wouldn't do this. Products that use this principle (boil-a-bag) use a specific kind of plastic that doesn't melt or give off nasty chemicals at high temps. Your average ziploc is for preservation, not preparation.
edit: actually there are a decent amount of ways to use ziplocs in prep, now that I think about it for a sec. Just don't heat them up.
Turkey burgers >>> meatless burgers. With some combination of avocado, red onion, swiss cheese and salsa on top.
Also, pork chops. Beef every 2 weeks, pork chops every week or 2, chicken/turkey and fish once or twice a week each, and you're almost there without any ultra-processed imitation meat.
Portion sizes are key too. You could have a 12-oz steak every 2 weeks, or have a 6 oz steak every week. Make up for the smaller meat portion with tasty sides.
Someone mentioned vegetarian soups as being a tasty meal that's still filling. That's fine, especially if beans or lentils are involved. But soup is also a great way to get a good, filling meal with only a little meat. A big bowl of chicken soup has only a few ounces of chicken in it, plenty of vegetables, and tastes great. Add some french bread and cheese on the side, and you're set.
So if you're looking for a healthy non-meat protein source, here are a few:
Quinoa (pronounced Keen-Wa): cooks in 12-20 minutes, and you can use it wherever you use rice.. One of the best plant sources of protein. Eating quinoa 3+ times a week is a prerequisite to becoming a level 12 vegan. Here's a nice santa-fe quinoa salad that is tasty and very filling. You cook it in salsa and add beans, corn, tomatoes and whatnot. Good stuff.
Tempeh: I don't like tofu, and tempeh is made from the same stuff (soybeans), but it has a much firmer texture. Totally different taste. I like to cut it up and throw it into stir-fries. Easy way to add texture and protein to a veggie dish.
Seitan: I use this on sandwiches as a meat subsitute. It's super high in protein. It's made from wheat gluten, so don't eat this if you have gluten allergies
Look into vegan/veggie chili and curry recipes if you want to learn filling meatless dishes.
Hope that helps.
http://www.epicurious.com/recipes/food/views/Black-Bean-and-Sweet-Potato-Stew-with-Chilies-and-Polenta-Triangles-15577
Instead of polenta triangles, I get one of those pre-cooked polenta logs (pasta or italian section in the supermarket) slice discs off of that, and heat them up in a hot frying pan with a little oil. On a grill or under a broiler would probably be pretty good too.
I don't want to sound too down on the meat substitutes, but they're not necessary, not for taste or nutrition (especially if you're getting meat/fish on some days). I'm not talking about quinoa and company though- subbing in healthy grains in place of white rice and white bread is always a good idea, meat eater or not.
For example, Indian cuisine is largely vegetarian and is probably some of the most delicious food ever. Here's a recipe (from Cook's Illustrated, of course) for vegetable curry. It's pretty easy to make.
Ingredients
2 tablespoons curry powder (sweet or mild)
1 1/2 teaspoons garam masala (see note above)
1/4 cup vegetable oil
2 medium onions , chopped fine (about 2 cups)
12 ounces Red Bliss potatoes , scrubbed and cut into 1/2-inch pieces (about 2 cups)
3 medium cloves garlic , minced or pressed through a garlic press (about 1 tablespoon)
1 tablespoon finely grated fresh ginger
1 - 1 1/2 serrano chiles , ribs, seeds, and flesh minced (see note above)
1 tablespoon tomato paste
1/2 medium head cauliflower , trimmed, cored, and cut into 1-inch florets (about 4 cups)
1 can (14 1/2 ounces) diced tomatoes , pulsed in food processor until nearly smooth with 1/4-inch pieces visible
1 1/4 cups water
1 (15 ounce) can chickpeas , drained and rinsed
Table salt
8 ounces frozen peas (about 1 1/2 cups)
1/4 cup heavy cream or coconut milk
Instructions
1. Toast curry powder and garam masala in small skillet over medium-high heat, stirring constantly, until spices darken slightly and become fragrant, about 1 minute. Remove spices from skillet and set aside.
2. Heat 3 tablespoons oil in large Dutch oven over medium-high heat until shimmering. Add onions and potatoes and cook, stirring occasionally, until onions are caramelized and potatoes are golden brown on edges, about 10 minutes. (Reduce heat to medium if onions darken too quickly.)
3. Reduce heat to medium. Clear center of pan and add remaining tablespoon oil, garlic, ginger, chile, and tomato paste; cook, stirring constantly, until fragrant, about 30 seconds. Add toasted spices and cook, stirring constantly, about 1 minute longer. Add cauliflower and cook, stirring constantly, until spices coat florets, about 2 minutes longer.
4. Add tomatoes, water, chickpeas, and 1 teaspoon salt; increase heat to medium-high and bring mixture to boil, scraping bottom of pan with wooden spoon to loosen browned bits. Cover and reduce heat to medium. Simmer briskly, stirring occasionally, until vegetables are tender, 10 to 15 minutes. Stir in peas and cream or coconut milk; continue to cook until heated through, about 2 minutes longer. Adjust seasoning with salt and serve immediately, passing condiments separately.
BASMATI RICE:
Ingredients:
1 cup basmati rice
1 1/2 cups water
1 1/2 teaspoons vegetable oil
1 teaspoon salt
Instructions:
1. Heat oil over medium-high heat in medium saucepan. Add rice and saute for about 1-2 minutes, until rice grains turn transparent.
2. Add water and salt. Stir to combine. Then cover with a tight-fitting lid and reduce heat to lowest possible setting. Simmer for 17 minutes.
3. Turn off heat. Let stand for 10 minutes, covered. Then uncover, fluff with fork, and serve.