Try Being a Vegetarian For a Day

I could never be a vegetarian. I enjoy meat. Not a lot mind you, but enough that I don't want to give it up forever! I enjoy a moist chicken breast on the grill or in stir fry, and a juicy steak when celebrating. BUT, I don't eat it every day, either. Does that make me a part-time vegetarian? Or simply someone who isn't a meat zealot?

Either way, going without meat once a week won't kill you! And believe it or not, it might be good for your waist AND your pocketbook. Meat tends to be one of the most expensive things on your grocery list, and depending on the cuts of meat you choose, it can be of high-fat content as well.

If you'd like to shave a little meat out of your diet, try going vegetarian one day a week! This approach will keep it simple and won't be so overwhelming.

First, determine which day of the week you'd like to make your "vegetarian day." Since changing habits can be difficult, choose the day of the week that is the least stressful and least busy for you. There's nothing worse than having a packed day at work, a packed evening with the kids, and trying to do something new in the kitchen all at the same time.

Second, come up with some sample menus for breakfasts, lunches and suppers. If you have some predetermined meatless meals, you won't be floundering with what to prepare. The internet is a great resource for meatless recipes - be creative and research variations of meals. Cooked broccoli will get boring quickly. How about sauteeing it with a healthy sauce? Raw carrots will only hold their appeal for so long. How about baking them with a little orange juice and some seasonings? You get the idea.

Third, preparation is the key to success. Be sure to include your meatless menu ingredients in your grocery list and stock your pantry appropriately. You are most likely to succeed in keeping this weekly dietary change if you have all the ingredients readily available.

Fourth, make sure you know what you're doing as you plan your meals. While beans (lentils) are a great source of protein, they aren't a complete protein, like meat is. To get a complete protein, you will need to partner beans with a grain (think beans with whole-wheat tortillas or beans with whole-grain rice, etc.). According to Askmen.com, "Dairy products and eggs are high in protein, but so are nuts, legumes, seeds, lentils, and whole grains. Make sure to include a high-protein food in each of your meals. While protein is important, you’ll need to ensure you’re eating a variety of foods that will keep your body high in vitamins and minerals. To keep your iron up, make sure to eat dried beans, lentils, dried fruits, and dark, leafy green vegetables. To ensure your body is absorbing the iron, eat vitamin C-rich foods such as tomatoes, broccoli, strawberries, and lemons. Calcium should also be a part of your meals, and it’s found in spinach, kale and broccoli, among others."

Finally, the whole point is healthy eating, right? By cutting out your meat for a day, you'll be supplementing with more vegetables. Wonderful! Don't shortchange yourself and try "filling up" with junk just to avoid meat.

Here are just a few quick ideas for meals. You can also click here to see almost 3,000 vegetarian recipes!

Breakfast
Egg and low-fat cheese on whole-wheat toast or muffin, fruit.

Oatmeal with fresh chopped fruit and sprinkled with wheat germ.

Lunch
Bean soup with a few whole-wheat crackers.

A hardy green salad chockful of various veggies and sprinkled with low-fat cheese and sunflower seeds or walnuts, fruit.

Yogurt with fresh fruit and walnuts or almonds stirred in.

Supper
Whole-wheat bean burrito filled with chopped veggies, side salad, fruit.

Veggie stir fry, brown rice, salad, fruit.

Snacks

Walnuts
Almonds
Fruit
Yogurt
Popcorn