Vegetarians are people who eat a plant-based diet with varying inclusion of other non-plant foods. Some vegetarians, such as lacto-ovo, will consume dairy products and eggs but avoid meat. Others eat fish occasionally and possibly even poultry but avoid beef. In contrast, vegans avoid all animal products entirely, including fish, eggs and dairy. Although vegetarian diets differ, typically they exclude meat products. Over time, vegetarians may choose to include more meat and animal foods into their diet for various reasons. Gradually introducing meat into a vegetarian diet may help making the transition to eating more animal products easier and enjoyable.
Start Small
Vegetarians can start incorporating more meat products into their diet by introducing one food at a time. Adding chicken, beef and pork all at once may be overwhelming to the individual as well as lead to digestive disturbances if your body isn't used to digesting heartier meats that are higher in protein. Start by adding one type of meat in small amounts at one meal every couple of days and progressively increase as you get accustomed to the food. You may wish to only eat meat once a week or possibly a few times a week, which would require adding a serving of meat to additional meals throughout your day, such as lunch and dinner, or eating it every second day as desired.
Soups
Adding meat to vegetable-based soups is an ideal way to specifically increase meat in your diet. Soups are comforting and typically easier to digest in the stomach, which decreases the risk of stomach upset. Adding a serving of shredded, roasted chicken breast to a soup-pot during the final stages of cooking can increase protein intake and satiety of your meal. Having pre-cooked meat available can decrease any anxiety over possibly cooking difficulty. Consider buying a roasted chicken breast at the deli counter of your supermarket or roasting your own ahead of time.
Salads and Sandwiches
Adding meat to meals as a topping or filing is a healthy way to increase dietary intake. Salads in particular make a healthy base for chopped meat. Combine dark, leafy greens with carrots, onions, mushrooms, bell peppers and a chopped up turkey breast or 3-oz. serving of lean beef. Add meat to a sandwich by layering sliced turkey breast with tomatoes and lettuce in between two slices of whole-grain bread. This provides a well-balanced and filling meal of complex carbohydrates, lean protein and essential vitamins and minerals.
Substitutions
Many vegetarians may eat non-meat products that are soy-based and simulate meat such as veggie and tofu burgers, deli meats and soy hamburger-like crumbles. If introducing meat to your diet, substitute meat products where you might normally eat a fake meat product. Replace a veggie burger with a turkey burger, crumble up half of a lean ground meat or turkey burger to add to marinara sauce and serve over spaghetti, or serve lean pork tenderloin with roasted vegetables and brown rice for dinner in place of tofu.
References
- Brown University: Health Education: Being A Vegetarian
- "Complete Idiot's Guide To Total Nutrition, Fourth Edition"; Joy Bauer, M.S., R.D., C.S.N.; 2005
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