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Meatless Meals

Remember that healthy eating is not an all-or-nothing deal. Meat lovers don’t have to abandon steaks and burgers completely.

If you are a meat eater, it's wise to limit the amount of red meat you eat each week. A meatless meal once a week is one way to do that.

Here’s some alternative sources of protein that you might consider featuring more often:


  • Soaks up flavors you marinate or cook it with
  • Can be cut into cubes and tossed into a stir-fry, casserole, stew, soup or sauce
  • Can be frozen to increase its ability to absorb flavors


  • Can be found in the frozen food section as edamame just boil and drain for a great snack
  • Can be tossed into salads


  • A fermented soybean cake with a stronger flavor than tofu
  • Can be broiled or simmered in soups
  • Use it in sandwiches, casseroles and as taco filling


  • Tremendously versatile
  • High in fiber, folate and cancer-fighting phytochemicals
  • When mashed, can make a great dip or sandwich spread
  • Make a great addition to soups, salads, casseroles and pilafs


  • A good source of protein, vitamins and beneficial fat, but pack a high calorie content
  • Use a small handful as a serving
  • Add to bean and grain dishes
  • Sprinkle over salads and casseroles
  • Use ground nuts to thicken soups and stew

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