What You Need to Know About Eating Less Meat


Chief Marketing Officer, SMASH
SMASHing Nutrition

This month we were rooting (Ha! Get it?) for less meat and more veg! You know that we’re here for that plant-based alternative life to spice up our weekly meals. Of course, it's mouth-wateringly delicious but eating less meat can be good for health and the environment. Isn’t this just the best news ever? Yummy food that’s good for you too!

That’s not all! Reducing red and processed meat consumption is really ‘guac n’ roll’ as it has been linked to better health and a lower risk of certain diseases. However, before we do our celebratory head-bang, remember these advantages appear to depend on what other meals you eat and how much meat you consume.

In the words of Flo Rida, it’s time to get low, low, low, low, low in our meat consumption (maybe even for a day) and find out what delicious food you can SMASH and why it’s amazing! 

Get your health on!

Meat is a source of protein and provides us with essential amino acids and a range of important micronutrients including iron, vitamin B12 and zinc. However, too much is linked to diet-related disease. 

What’s too much? It is recommended that people who eat more than 90g of red and processed meat per day (e.g. three thinly cut slices of beef, lamb or pork) should reduce this to 70g or less. 

Meals high in plant-based sources of protein can be higher in fibre and lower in saturated fat - but always check the label for salt if you’re going for a meat alternative product versus a whole plant protein as salt is added and can be high. 

Lettuce make a difference to the environment!

It’s party thyme….because eating less meat is bootie-shakingly good for the planet! Meat production uses more resources, produces more greenhouse gas emissions, and contributes more to deforestation and pollution than growing fruits and vegetables! So by just swapping one meal a week out for a veggie alternative, you're making a difference to the planet - go you!  

We’re down for lowering meat consumption...

...if you’re eating a lot of it and here’s how (to all our fellow meat lovers, they’re easier than you may think)! 

Put your fins in the air
….and start replacing some of your red meat with sustainably sourced fish. It’s recommended we eat at least two portions of fish per week, at least one of which is oily (ie salmon, mackerel and sardines).  We LOVE a steak occasionally but we won’t be having it for every meal. 

We’ve bean thinking
Plant-based protein sources are a good option. Black beans, pinto beans, chickpeas, nuts or nut butter, lentils, seeds, and soy products such as tofu and tempeh (phewyyyyy that’s a long list, you’re welcome) are excellent protein sources and variety is key. Whack them in your meals or have them as a snack!

Take your meat to yoga
Plant proteins help to stretch the meat (ahhh now you get the yoga reference). To make classic meat-heavy dinners last longer, try adding plant items to the mix. Let’s taco ‘bout substituting lentils for half of the ground meat in your Mexican food.

Set your goals

Inspired? This is a fun goal (we promise)!  Make it a weekly aim to try one fresh plant food - let’s get excited about trying new food. Need some inspo? Try lentils this week, quinoa the following week, and black-eyed peas the next week. What are you waiting for? Time to google the cr*p out of new veggie recipes! 

SMASH that!

Oh we do love our veggie alternatives...

  • Planty - fresh, veggie ready meals that will keep you away from the kitchen (whoop)! Try their BBQ Banana Blossom Burrito which is full of fibre.
  • Meatless Farm’s meat-free mince is packed with protein and a great replacement in recipes such as lasagna, Bolognese and chilli!
  • For more options, check out our brand new playlist, A Veganza Extravaganza for some of our favourite meat-free picks in-app! We’ve done the legwork for you, all you need to do is #SMASH that! Check out our vegetarian and vegan options that are absolutely SMASHing (psssst…. you’ll save money too)! 

Remember to SMASH our veggie options - they’re so yummy!

SMASH the veggie option!


Chief Marketing Officer, SMASH

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