Save Money, Eat Less Meat

It can be challenging to serve healthy meals on a budget, but with planning you can eat better for less. Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and whole grains—instead of meat, which tends to be more expensive. Meatless meals also offer health benefits.
Just eating less meat has a protective effect. A National Cancer Institute (USA) study of 500,000 people found that those who ate 4 ounces, a quarter pound, (114 grams) of red meat or more daily were 30 percent more likely to die of any cause over 10 years than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. Those who ate mostly poultry or fish had a lower risk of death.
The fact is that most Irish get enough protein in their diets. Adults generally need 10 to 35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Of course, you can get protein from sources other than meat and studies show that no more than 5% of daily calories should come from animal protein. Non-meat sources of protein are often less expensive
You don't have to go cold turkey (sorry, I love puns). Instead, try easing into meatless meals. Consider going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-rich foods for meat in your favorite recipes:
• Beans and legumes — great in casseroles and salads
• Vegetarian re-fried beans — good substitute for meat in burritos and tacos
• Tofu — perfect addition to stir-fry dishes
When your meals include meat, don't overindulge. A serving of protein should be no more than 3 ounces (85 grams)—or about the size of a deck of cards—and should take up no more than a fourth of your dinner plate. Vegetables and fruits should cover half your plate, with whole grains filling in the rest.
If you have any good meatless recipes, why not post them.