Take your meat-free-Monday to the next level

Your Challenge

Maybe you’ve been doing a meat-free day a week and you’re looking to take this to the next level. Why not take up our next challenge by trying a plant-based diet for three days a week!

For those of us who eat meat every day, it can be hard to cut down. Starting slowly helps us to make gradual but long-lasting changes without getting overwhelmed.

To eat plant-based three days a week, you could choose to go vegan (avoiding all meat and dairy products), or vegetarian (where you still eat dairy) if vegan is too hard. All that matters is that you’re making a conscious choice to reduce your meat consumption for a few days. Make sure you add lots of whole foods (such as wholegrains, fruit, nuts, vegetables and legumes) to make your meals nutritious and filling, and avoid ultra-processed foods as much as possible.

Here are some tips:

• For lunch you could make a hearty portion of beans or spaghetti on toast (yes, cans of spaghetti are often vegan).  
• And for dinner, maybe a vegetable pasta or tofu stir fry with plenty of veggies.
• You can explore our handy recipes to give you inspiration.

We always recommended when making changes to your diet that you consult with a healthcare professional, especially if you have specific dietary needs.