Every bite counts.
The caloric and protein levels of course vary depending on what your favorite foods are—a Burger King burger packs around 13.6 grams of protein, whereas a serving of canned black beans comes in around 8.87 grams of protein, according to the USDA. It might take some math and label-reading, but knowing how much protein you need to be healthy could make the decision to swap a chicken leg for a side salad a tiny bit easier.
“I think of chili as a great example,” says Kimberlain. “It’s always debated—beans in the chili or not, right? But jokes aside, by throwing beans in, it helps extend the chili.” With all the other ingredients added in, you might not even end up using as much meat. That principle–substituting or using a little less meat–works for “any dish you’re preparing,” she says.
Other ways to sneak vegetables into meat-heavy dishes could be throwing mushrooms into your burger patties, hiding peppers and carrots in marinara sauce, or sliding in shredded zucchini into your next spaghetti and meatball night.The same thing can go for dairy—looking into cooking with alternative milks or even vegan cheese is a great starting point, and might be imperceptible to even the hungriest dairy lovers.
But, Kimberlain adds, it’s important to double-check the ingredients before you dive into meat alternatives. If you’ve got a hankering for a bean burger, make sure if you’re buying the patties that list beans as the actual main ingredient—not a side thought. Just because a productdoesn’t necessarily make it a perfectly healthy and environmentally sustainable food.
Every gradual movement to a veggie-filled diet matters. If you meet yourself, and your loved ones, where they are and view it as an adventure, it might not be as hard as you’d think to lighten up on meaty meals.Sara Kiley Watson is an Assistant Editor at Popular Science, where she has led sustainability coverage since 2021. She started her tenure at PopSci as an intern in 2017 before joining the team full time as an Editorial Assistant in 2019.
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