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HealthLEADER
An Online Wellness Magazine produced by The University of Texas Health Science Center at
Houston (UTHealth)
Meatless Meals for a Week: A
Challenge for Omnivores
Written by: Brittany Kaczmarek | Updated: February 03, 2015
1 just have to get this out there: I am a vegetarian. I don’t eat meat, poultry or fish but I do
enjoy eggs, cheese and other dairy products. Fruits, vegetables, legumes, grains, nuts and soy
products are a big part of my diet. The reaction I get when I tell someone I don’t eat meat is
usually one of surprise: “How do you not eat meat?!?” I can imagine how hard it is for
someone to understand how an individual doesn’t include meat in their diet. T wasn’t always a
vegetarian; I used to enjoy raw sushi and taco night with my parents. But since being
vegetarian, I haven't missed any of those things.
There have been many benefits for me since I stopped eating meat, such as consuming higher
amounts of fruits and vegetables. The average American consumes less than 2 cups of fruits
and vegetables per day, whereas the recommended number is 3/2 to 5 cups per day. Fruits
and vegetables are a wonderful source of vitamins, minerals, fiber and are also low in calorie.
Vegetarians typically consume higher amounts of fruits and vegetables due to the lack of meat
consumption in their diet. A vegetarian diet may reduce an individual's risk for obesity,
diabetes, heart disease and even some types of cancer.
‘The purpose of this article is not to encourage vegetarianism, but to challenge meat eaters to
consider ways to include more fruits and vegetables in their diet. You'll find that this diet
makes it easier to meet the recommendation of making half your plate fruits and vegetables
at every meal. I have created a vegetarian meal plan including three meals and a snack lasting
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