Key Takeaways

• Diets high in fiber and vegetables reduce the risk of many chronic diseases.
• Meatless meals can be tasty and satisfying, plus you get the added benefit of increased fiber and antioxidants.

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According to the CDC, only 10% of Americans meet the recommended intake for vegetables.¹ To make matters worse, only 7% of US adults are consuming enough fiber. Diets low in fiber and vegetables are associated with higher rates of high cholesterol, high blood pressure, and diabetes.² 

Vegetables provide an array of vitamins, minerals, antioxidants, and fiber necessary for optimal health. It’s safe to say we could all benefit from eating more veggie-forward meals. 

If you think of a tasteless salad when you hear “plant-based” - think again. Meatless meals are far from bland and boring. We’ve compiled a list of our favorite colorful and creative vegetarian meals that will impress even the most devout meat-eater. 

Benefits of Incorporating Meatless Meals into Your Diet

Below are the science-backed benefits of eating more veggie-focused meals:

Brain Health 

Increased intake of vegetables is associated with lower rates of anxiety and depression, as well as higher overall cognitive function.³

Anti-Cancer

Research indicates that vegetables offer a protective effect against certain types of cancer.⁴

Cardio Protective

Studies have shown that people who consume higher amounts of veggies have a reduced risk of cardiovascular disease.⁵

Weight Loss Support

Eating more non-starchy vegetables has been shown to support weight loss and prevent obesity.⁶

Quality of Life

Increased vegetable consumption may not only improve your quality of life, but it can also reduce your risk of overall mortality.³

Quick and Easy Meatless Dinner Ideas

These easy recipes are ready in less than 30 minutes, and are the perfect main dish for weeknight dinners:

• Rainbow Veggie Lettuce Boats
• Pesto White Bean Pasta
• Tofu Pad Thai
• Crispy Bean Toastadas 
• Cauliflower Tacos

High-Protein Meatless Meals

Skipping meat doesn’t mean you have to miss out on protein! These delicious recipes are packed with protein and will keep you full for hours:

• Cottage Cheese Alfredo (swap regular pasta for chickpea or lentil pasta for an even bigger protein boost!)
• Easy Shakshuka
• Mexican Breakfast Quesadillas
• Vegetarian Chili 
• Italian Lentil Soup 

Tips for Transitioning to a Meatless Diet

Trying to focus on more meatless meals? Here are our top tips and tricks:

Plan ahead

When you’re short on time, you’re more likely to skip a healthy meal and pull into the nearest drive-through. Set yourself up for success by planning what you’ll eat and when. 

Experiment with new flavors

Many traditional Asian and Indian dishes are meatless. Don’t be shy about trying new recipes with bold spices and exotic flavors. 

Increase fiber slowly

Doing a total 180 with your diet may cause gastrointestinal distress, so it’s best to make changes more gradually. Slowly incorporating meatless meals into your routine will give your body time to adjust and prevent gas and bloating. 

Stock up

If you’re new to meatless meals, having some staples on hand can be helpful. Next time you’re at the grocery store, pick up these vegetarian essentials:

Pantry staples

• Brown rice
• Quinoa
• Protein pasta
• Tortillas
• Black beans
• Chickpeas
• Lentils
• Canned veggies (artichokes, hearts of palm, etc.)
• Canned coconut milk
• Vegetable broth

Produce

• Tomatoes
• Bell peppers
• Leafy greens
• Cauliflower
• Red onion
• Broccoli
• Sweet potatoes
• Zucchini
• Butternut squash

Dairy

• Cottage cheese
• Parmesan cheese
• Sour cream
• Mozzarella 
• Feta cheese

Condiments

• Olive oil
• Red wine vinegar
• Soy sauce
• Mustard
• Hot sauce

The Bottom Line

Meat-free meals are flavorful and packed with nutrients like fiber and antioxidants. Increasing your intake of colorful veggies can reduce your risk of chronic diseases and support weight management. You don’t have to be fully vegan to reap the benefits of eating less meat. Incorporating just a few vegetarian recipes each week may improve your health. 

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