How to stop eating meat without going vegan
One kind of meat at a time, starting with the biggest. Eggs and dairy stay the whole way through.
Week by week
- WEEK 1 · BEEFSwap burgers, steak and ground beef for bean chili, egg-and-cheese breakfasts and veggie lasagna.
- WEEK 2 · PORKNo bacon, ham or sausage. Try eggs with cheese and toast, or a breakfast burrito with beans.
- WEEK 3 · CHICKEN AND TURKEYThe big one. Lean on lentil soups, cheese quesadillas, stir-fry with tofu or eggs.
- WEEK 4 · FISH, AND YOU’RE MEAT-FREEDrop fish and seafood too. You’re now fully meat-free with eggs and dairy.
Easy swaps
| Instead of | Try |
|---|---|
| Hamburger | Black bean burger (A Couple Cooks) with cheddar, or a fried-egg sandwich |
| Chili with beef | Homemade vegetarian chili (Cookie and Kate) with sour cream and cheese |
| Chicken stir-fry | Egg fried rice, or tofu and vegetable stir-fry |
| Turkey sandwich | Egg salad, or grilled cheese and tomato soup |
| Meat lasagna or spaghetti and meatballs | Vegetarian lasagna (Love and Lemons), or baked ziti with ricotta |
| Sausage and eggs | Eggs in purgatory (Naturally Ella) with crusty bread |
| Taco meat | Seasoned lentils or refried beans with cheese |
The tricky parts
🍽️ Eating out
Almost every menu has pizza, pasta, egg dishes, bean burritos or cheese enchiladas. Ask for no meat; most kitchens don’t mind.
👨👩👧 Family dinners
Make the meat-free version the main dish everyone shares. Lasagna and mac and cheese don’t feel like sacrifices.
🍔 Cravings
They fade after a couple of weeks for most people. A hearty, salty meal (cheesy beans, eggs and potatoes) helps.
😬 If you slip
Just keep going. One meal doesn’t undo a month. Progress beats perfection.
Try one meat-free month
No meat for 30 days. Eggs and dairy welcome. Tap to count yourself in.
Questions people ask
Can I stop eating meat without going vegan?
Yes. Keeping eggs and dairy is a vegetarian (lacto-ovo) diet. It’s one of the most common ways people eat meat-free, and it makes protein and B12 much easier.
Should I quit all at once or slowly?
Either works. This plan goes one meat at a time over four weeks because a gradual change is easier to stick with.
Do I need supplements?
With eggs and dairy, most people don’t need a special supplement for B12 or protein. If you have a health condition, are pregnant or are changing a child’s diet, check with your doctor.
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