Time for a tactical substitution: 5 quick wins to get more plants on our plates

Looking for ways to save money on your food shop, whilst eating healthy and tasty meals? It’s time to make veggies the star of the show!

Did you know that to help the UK reach net zero, the Climate Change Committee has recommended that everyone should try reduce their meat and dairy consumption by 20% by 2030? This looks like all of us eating less meat and more veggies across our week. Whether that’s eating veggie one day a week or bulking out our meals to eat less meat. Easy right?

Small shifts can make a big difference

Changing our habits can be challenging but can make a big difference. It can be tricky deciding what’s for dinner, but the good news is there are plenty of ways for us to get more plants on our plates, even if it’s simple swaps for our favourite meals.

Here are some tips, ideas and recipes to help make some simple tasty swaps at home and on the go.

5 tips to make veggies the star of the show

1) Bulk out your dinners

If going full veggie isn’t quite your thing, an easy way to make meat go further and save money is to bulk out dishes with extra protein. Try bulking out your curries and casseroles with beans or lentils, or halving the meat in a cottage pie or lasagne and double the vegetables or pulses. Add black or pinto beans, green lentils or some sautéed mushrooms. Looking for something new? Try a delicious aubergine, olive and butterbean cassoulet.

2) Make a tactical substitution

In the UK many of our staple dishes are built around meat, but with loads of veggie options on offer now, it’s easy to make simple swaps! Our bodies benefit from variety and mixing up what we’re eating can bring a pleasant surprise of new flavours and ingredients.

Substitute mince for lentils or quorn; chicken for tofu; meatballs for falafel - oh and if you're into protein shakes, give pea-based protein a whirl.

3) Meaty veg

If you love meat but want to eat less of it, seek out vegetables such as aubergines and mushrooms. They mimic the texture of meat and seasoning with soy sauce, smoked paprika, or miso can give that savoury hit. Try this shiitake, miso and spring onion ramen.

4) Try a different milk

There are loads of options to try from oat to almond milk, many of which are fortified with vitamins. This helps to ensure you’re getting vitamins and minerals, such as vitamin B12, vitamin D, calcium, and iodine in your diet. Not all other types of milk alternatives are fortified, so make sure you check the label.

5) Go nuts

Topping soups and salads with a handful or just eating nuts and seeds as a snack adds more than just an extra crunch - it’s an easy way to include plant-based protein in your diet, as well as other important vitamins and minerals. Try a cashew chow mein or this walnut pasta sauce.

Inspiration

You’ll find a wealth of tasty veggie and vegan recipes online and in an ever-increasing number of plant powered cookbooks. Cuisines well-known for vegetarian cooking, such as India for an aromatic dahl or Italy for a green bean and spinach risotto.

How football can inspire climate action

In 2022, we set two groups of Manchester City and Manchester United fans a three-week challenge to eat more plants, cook more from scratch and waste less food. The fans were all invited to join closed Facebook groups with 30-40 others and participate in a variety of challenges until the final day of the Premier League season. Find out how the fans got on and what they learned by clicking here!

Hungry for more? Check out our guide to eating less meat and dairy, and other food tips to prevent food waste and make ingredients last longer.