Try a meat substitute

It's true that meat alternatives don't taste exactly the same, but that doesn't mean they aren't tasty, versatile, and, depending on the country and product, very economical. They aren’t just a novelty anymore - plant-based options are more popular and accessible than ever. You can now find everything from gourmet veggie burgers in restaurants to plant based options at major chains like Burger King (The Impossible Whopper), McDonald's (The McPlant), and KFC (Beyond Fried Chicken).

Adding more plant based foods have many health benefits: they can help prevent and manage obesity, heart disease, diabetes, and cancer, in addition to improving overall well being.

Furthermore, plant-based options like a bean burger instead of a traditional meat patty significantly helps to reduce greenhouse gas emissions (as shown in the chart). Due to the land needed to raise cows and the methane they produce, beef has a much higher climate impact than almost any other food, even other meats. This means that even substituting beef with a plant based option can go a long way, without needing to give anything up.

Own elaboration with data from Poore, J & Nemecek, T (2018)

Personally, I use textured soy protein to replace ground meat in dishes like shepherd's pie or empanadas. It's a protein rich option with a neutral flavor that works very well in various recipes. What makes it particularly appealing is the cost, when you consider that it's sold dry and expands when hydrated, textured soy protein becomes about two to eight times more affordable per prepared serving than ground beef.

This is just one example of how incorporating more plant-based ingredients in your diet (like legumes, whole grains, nuts and vegetables) is not only a tasty way to add variety, but it can also offer benefits for your health and the planet.