Meat Free Monday is a campaign designed to help save the planet, save you money, and keep you happy and healthy. The idea around the campaign is easy, cut out meat one day a week.

In 2010, a study carried out by Oxford University’s department of public health found that eating meat no more than three times a week could prevent 31,000 deaths from heart disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save the NHS £1.2 billion in costs each year.  One fewer day of having to buy meat for dinner can save a family an average of £10 a week. The savings and benefits of Meat Free Monday are great, but getting into the swing of it can be tricky.

Fortunately, we have some top tips to help you get into the Meat Free Monday Mindset.

Start by cutting down

You don’t have to go meatless right away. Start by reducing your intake of meat portions. For example, rather than having a whole steak, choose slices of meat instead to get your body used to having less of it.

Make it a treat…

…not a chore! Meat Free Monday is a celebration of health and wholesome living. Rather than dreading Meat Free Monday, plan to include one of your favourite non-meat foods as part of your Monday meal.

Alternatives to meat

Mushrooms, Quorn, tofu, aubergine, lentils, and even cauliflower are all great alternatives to meat and make it easy to make…

… Easy swaps

Meat alternatives are very diverse these days. You can have meat free bolognaise, sausages and even chicken-style pieces. An easy way to get into Meat Free Monday is just swapping out your sausages in your sausage casserole for veggie sausages instead.

Take Stock Of Meat Free Stock

Many meals require a stock or base of some kind. Commonly these are chicken or beef stock. For example, a risotto classically needs chicken stock. Meat-free alternatives include condensed soups, veg broth, or wine with seasoning and herbs.

Make Veggies the star!

Meals that include a meat element traditionally make the meat the high point of the plate. When you cook your Meat Free Meal, think about your presentation. Make the most of the colour and shape of the ingredients you’re cooking with.

Make Up The Protein

If you’re health-conscious and worried about your protein intake, remember that meat isn’t the only place you can get it. Spinach, nuts and cheese are all great sources of protein.