I get asked often why I chose to switch to an ovo-vegetarian diet. The ever present questions,“What do you eat?” and “Where do you get your protein?” typically come in a condescending tone paired with a scrunched face of disapproval or disgust. This took me by surprise at first, but after years of the same questions, I have come to laugh at the common misconceptions and use them as a chance to explain the morality of the decision for me, the reality of proteins available, and the array of health benefits.

After the initial seemingly startling news that my home is meatless, the second round of statements are something like, “Oh I could never do that. I love meat too much,” or “I wouldn’t even know where to start.”

I can’t argue with anyone’s choice to eat as they please, but I can help to refute some common misconceptions about a vegetarian diet lacking in both protein and the essential micro-nutrients we all need.  I’ll do that below by giving 7 examples of vegetarian meals that will feed the whole family and are jam packed with the essentials for a healthy, happy, hearty meal.

Before addressing meals, though, I find it necessary to address the common misconception that a vegetarian diet is lacking in protein. A huge contributor to the idea that meat is the primary source of protein is the food pyramid. We are exposed to the food pyramid at a very young age and it continues to be pressed from grade school through high school. It is also pushed heavily by the dairy and meat industries by way of media, television, radio, etc. While watching your evening television show, try counting how many times you see a commercial talking about the food pyramid, meat, or dairy. It will surprise you.

The reality is that through these ideals, two-thirds of Americans are overweight or obese, and childhood obesity has grown exponentially in the last 30 years. Not only have the obesity rates risen, so have diseases like osteoporosis. This is due to the hydrochloric acids needed to digest meat. To neutralize these acids, our bodies use our internal source of calcium. In fact, a study published in the Medical Tribune by Michigan State (found in the book, Diet For New America), showed that female vegetarians averaged 18% bone loss while their meat-eating counterparts averaged 35% bone loss leading to osteoporosis.

What many people don’t realize is that there is protein in many of our other food groups. Foods in the legume family are a great example. Green peas contain 7.9 grams of protein per cup, taste great, and can be used in a variety of different meals. Quinoa is a grain that contains 8 grams of protein per cup. Beans are another huge protein source. Just two cups of kidney beans contain about 30 grams of protein — more than a Big Mac at McDonald’s, which has about 25 grams. Even a cup of chopped broccoli contains 8.1 grams of protein.

These are just a few examples of protein-rich foods that are healthy and taste great. Outside of those factors, our bodies digest a vegetarian/vegan diet faster than one with fat, heavy meats. With a vegetarian/vegan diet, we feel fuller faster, and overeating is less likely to occur.

The USDA nutrition database states that the average vegan male needs 63 grams of protein a day, and the average female, 53 grams per day, a quota easily met when nearly all vegetables, grains, seeds, beans, and nuts contain protein. Now that we have a better understanding of some of the key misconceptions let’s get cooking! Here are 7 meals that are protein heavy, delicious and sure to be a hit with the family.

1. Broccoli Slaw Stir Fry – 24 grams of protein

Great for a busy night when there isn’t much time to prep dinner. Takes about 15 minutes to prepare and is high in protein, fiber, and vitamin C.

2. Squash and Quinoa Chili – 23 grams of protein

Not only is it a great source of protein, but this meal provides a whopping 60% of your fiber intake as well. A base of butternut squash, quinoa, and kidney beans that can be prepared in just an hour! Great for those winter evenings in or to freeze for lunches.

3. Simple Black Bean Burgers – 22 grams of protein

With just canned beans, eggs, and some bread crumbs, you can create a summer favorite. Add some sweet potato fries and the kids won’t be the wiser.

4. Tacos – 18g and up

This is a simple switch from the typical tacos you would make at home. Substitute black beans  or a soy substitute (my favorite is soyrizo) for the meat.

5. Sweet Potato Pizza – 22.2 grams of protein

A great twist on a traditional pie that the kids can have fun helping decorate. A great way to make eating their vegetables more fun.

6. Stuffed Bell Peppers – 18 grams of protein

A colorful addition to any dinner table. Prep for this dish takes some time, but if you are having family over and want to impress, this is one of the dishes I would go for. Always a hit with my family.

7. Vegetarian Enchiladas – 34.9 grams of protein

Another example of a great, well-known dish that can be slightly tweaked using beans. Jackfruit is a great alternative as well, which makes for a fantastic vegetarian dish that everyone can enjoy.

There you have it! The recipes vary with portions, size, and desired additions as far as protein and other nutritional content, but you get the idea. There are so many possibilities! A week’s worth of meatless meals to get you started on your journey to a new lifestyle if you so choose. And the next time you discover someone you know is a vegetarian, you will have a better idea behind the health reasons and the simplicity of the choice!

Further Reading:

 

• For more information about micronutrients: What are Micronutrients? – IV Boost.UK

Sources:

• USDA nutrition database – USDA
• Diet For New America – John Robbins

We have all heard the perpetual argument about the meat industry. On one side, unwavering pro-meat eaters assert that some animals were put on this earth for our consumption, as a means for our survival. On the other side, vegan individuals claim that eating animals is not only cruel but evolutionarily outdated. Regardless of one’s moral compass or core beliefs, finding the facts can be difficult. Beyond “he said/she said,” there are some very tangible things happening around the globe that are a detriment to our health and to our planet. Sifting through what is fact and what is opinionated fiction can be difficult. Here are some of the unbiased facts.

Beef is raised in some of the most sensitive regions of the world creating a destructive path in places like the North America’s Great Plains, the Brazilian Amazon, the savannahs of Southern Africa, and the Great Barrier Reef watershed of Australia.

The meat industry is a large contributor to greenhouse gas emissions (GHGs). The amount ranges from 18% – to an astonishing 51% depending on the study. The numbers differ depending on the exclusion or inclusion of emissions due to deforestation and land use.

Since the 1950s antibiotics have been used in industrial farming to increase the growth of the animals, which has created an antibiotic resistance in those who consume the meat. According to a recent study by the Food and Drug Administration (FDA), about 80% of the antibiotics sold in the U.S. are used for farm animals, not for human beings, and 90% of that amount is distributed through feed or water.

The amount of water used to sustain the meat industry is astronomical. Beef is the largest offender using 2,000 gallons of water for just 1lb of meat. Beef, meat manufacturing as a whole, and consumption are water intensive and a drain on our world water supply. A good example of this is California. California produces more food than any other state and is also in a historic drought putting tremendous pressure on the water supply of the entire southwest. One-third of all fresh water in the world today is used for the meat industry.

Industrial farm waste does not stay on the farms. The antibiotics pumped into the animals is eventually excreted and ends up in waterways and our oceans. The once natural flow of water into the ocean is being replaced with flows of polluted farm runoff contributing to nutrient pollution among other things.

It’s no secret that the population continues to grow with each passing year. With that growth comes expansion. The current population is 7.2 billion by 2050 it is estimated to be  a whopping 9.6 billion. The meat industry was reported to use 26% of the Earth’s ice-free terrestrial surface for grazing making it the largest user of land resources. Pasture and land dedicated to the production of feed embodying almost 80% of the total agricultural land.

There are many conflicting ideas, statistics, and ideologies. Whether actually consuming meat is necessary for a healthy diet or not is highly controversial, but there is no denying the facts behind the environmental destruction that the meat industry has created. The science and research are undeniable. Understanding the harm caused by industrialized meat production is only half of the battle. As a concerned citizen, how can each of us impact change in such an overwhelmingly large industry, by starting right at home? Here are 5 changes you can make to impact tomorrow’s environment.

Meatless Mondays

As stated above, it is estimated that it takes 2,000 gallons of water to produce 1lb of beef. Americans lead meat consumption, eating an average of 270 lbs of meat per year, twice as much meat as is recommended for a healthy diet. Eating less meat of higher quality may be just what the doctor ordered.

Local Butcher

Buying from a small farm or local butcher is an easy way to make sure that the meat you are consuming was pasture raised without hormones and doesn’t come from a factory farm.

Raising Your Own Meat

Another option, if you live in a rural area, is to raise your own meat. There are many reasons to grow your own beef, but not supporting the industrial factories and knowing where the meat came from and has been exposed to are the most important.

Labels

If the city life is for you, learn about labels. Some are meaningless. Some are fraudulent.  Kroger and Perdue Farms both used a label  “humane.” A recent lawsuit filed by The Humane Society of The United States ended up being settled out of court. Kroger and Perdue Farms took the “humane” label off of their packaging. Similarly, there are no standards for labeling products “All Natural,” or “Antibiotic-free.”

Vegetarian/Vegan Lifestyle

Choosing a vegetarian or vegan diet is another option.  This is a hard one for a lot of people to swallow . It is a radical lifestyle change, but the benefits far outweigh the initial difficulties not only for the environment but for your conscience and your health.

Related Reading:

• Homemade, Vegan Nut Milk Recipes and More
• 10 Vegan-Friendly Sources Of Protein
• Want To Know What Factory Farms Do With Their Waste? (Video)
• Why Conventional Agriculture Has To Stop
• The Vegan Diet: Why It Is a Big Deal

Sources:

• Environmental Groups Sue the FDA Over Antibiotics and Meat Production – Ecocentric
• The Water Footprint of Food – GRACE Communications Foundation
• WHAT’S THE ROLE OF FACTORY FARMING IN OCEAN DEGRADATION? – Mission Blue
• World agriculture towards 2030/2050 – The 2012 revision
• Why grow your own beef? – Hobby Farm