Last updated on May 9th, 2024
Let’s face it, food prices are rising, and there’s no telling if or when they’ll come down again. You’re not alone in cinching down your food budget these days. Everyone is feeling the strain at the grocery store. One major way to cut back on food costs is simply to eat less meat.
As added bonuses, reducing meat consumption is arguably healthier for you and for the environment. Plus, when you eat less meat, you can afford to be more discerning about the cuts you purchase.
But where do you start? How do you get protein without meat?
Here are 10 ideas to get you rolling, including sources of vegetarian and vegan protein.
Start simply with the best fits for your lifestyle, and then build from there!
Cook Less Meat
Flip your thinking and treat meat as an ingredient instead of the star of the meal. Use it as an embellishment to the other components, or serve as a side rather than the main dish.
Get Picky—Limit What Meat You’ll Buy
When you eat less meat you can be choosier about what protein you buy. This will mean something different for everyone. Maybe you select a healthier cut of meat. Perhaps you set worker and/or animal welfare standards for the protein you purchase. Or you might commit to support local agriculture by sticking to animal products from close to home.
Fill out the Meal with Other Ingredients
Stretch your meat budget by adding beans, lentils, and extra veggies to dishes. As an added benefit, this is also an easy way to eat more vegetables!
Plan for Meatless Mondays
Well established in many meal plans, Meatless Monday is a manageable way to eat less meat. Dedicate Monday nights to vegetarian and vegan meals. Once this becomes a comfortable part of your routine, add another meal on Monday, or extend to other nights of the week.
How to Get Protein without Meat
Legumes
Diversify your meals with beans and lentils.
Canned or dry, legumes are inexpensive meat alternatives.
Grains
Find protein in gluten-free whole grain.
Try whole grains such as quinoa and millet.
Nuts
Sprinkle nuts over the dish or mix them right in.
Add nuts for protein, healthy fat, texture, and flavor.
Soy
A popular form of plant-based protein.
Check out fermented soy like tempeh and miso.
Eggs
Affordable and versatile source of protein.
Besides, how can you go wrong with brinner?
Dairy
Fermented dairy isn’t just for breakfast.
Incorporate yogurt into snacks, lunch, or dinner.
Takeaways
The benefits of eating less meat extend from your wallet to your overall health and the well-being of the planet. Reduce meat in meals, or eliminate it all together—it’s your choice. Either way, now you’re ready to save money on food and eat less meat!
Thank you for listing the various alternatives to add protein to a meal. Very helpful.
I’m glad you found the list useful. Thanks for reading and commenting!
An informative post! I like the idea of using meat as an ingredient, I can just imagine what a colorful plate of food that will be – brimming with fresh veggies and legumes. Enjoyed reading the recipes too, I make my own version of a rice bowl with all the chopped veggies, sprinkled with soy sauce. It’s like a healthier alternative to fried rice 🙂
Yum! Sign me up for your chopped veggie rice bowl!
I don’t mind vegetarian or vegan substitutes for the most part, so eating less meat for me is easier. These are some helpful tips. Thank you for sharing.
Lauren – bournemouthgirl
Sounds like eating less meat comes naturally to you. Fantastic!
I love all these ideas for saving money on food. I need all the help I can get! Groceries are so expensive here lately!
Same here, Charity!
I am gluten free but can’t quite break the carnivore in my family. Meatless Mondays is a great way to cut back. Thanks for the tips!
I hope Meatless Monday goes well for your family! Thanks for reading!
love the recipes and printed out my favorites. Great ideas..thank you.
I’m glad you found some new recipes. Thank you for reading and commenting!