Quite possibly the best diet - Vegetarian with a side of meat!

Let's talk food preferences! For years, I was a self-proclaimed carnivore. Steak nights were a tradition, bacon was my breakfast bestie, and don't even get me started on cheese (still a love affair, by the way). Vegetables were considered side dish's, well more often than not just a garnish. But a few things changed as soon as I hit 40! First, my energy levels started to dip – afternoon slumps became a daily struggle and I was leaning more and more on coffee and energy drinks to get me through the afternoons. Second, the doctor wasn't exactly thrilled with my cholesterol levels. It was time for a change.

I couldn't bring myself to do a full 180 degree switch and go full on Vegan - so vegetarianism seemed like the natural next step. The health benefits were undeniable – more fibre, less saturated fat, all good things. I dove headfirst into veggie burgers, lentil stews, and endless bowls of colourful salads. My body did thank me – my digestion improved, and I felt lighter overall.

But here's the thing – as an active guy (think weekend warrior hikes and gym sessions), protein is crucial. While plants can definitely be protein powerhouses, hitting my daily needs solely from vegetarian sources felt like a constant puzzle, and the food volume was really high. According to research published in the American Journal of Clinical Nutrition [1], the recommended daily protein intake for active adults is around 1.6 grams per kilogram of target body weight. At 85kg, that meant I needed roughly 136 grams of protein each day, which on a vegetarian diet had me eating a lot of food or leaning on more highly processed foods that yes...had more protein and were vegetarian, but also had a bucket load of (chemical) ingredients that I couldn't pronounce.

Don't get me wrong, there are some fantastic plant-based protein sources out there – lentils, beans, tofu, the list goes on. But incorporating them in portions that met my needs sometimes felt overwhelming. Plus, let's be honest, sometimes you just crave a juicy burger!

So I half-assed it and went with the "vegetarian with a side of meat" approach. It was like a lightbulb moment. Here was a way to enjoy the incredible benefits of a plant-based diet while still getting the protein I needed to fuel my active lifestyle. It wasn't about complete restriction, but rather a conscious shift towards incorporating more fruits, vegetables, and whole grains into my daily meals.

Now, I'm not talking about a tiny side salad next to a giant steak. This is about balance. Think hearty beef and lentil soup with a whole-wheat roll for lunch, or a chicken & veggie stir-fry for dinner. It's about enjoying the variety of vegetarian meals while incorporating modest amounts of lean protein sources like chicken, fish, or even a small portion of red meat, from time to time.

The best part? This approach has been a total game-changer for me. I feel fantastic. My energy levels are back on track, my gut is happy, and I'm still hitting my protein goals. Plus, let's face it, this way of eating keeps things interesting! I get to experience the delicious world of vegetarian cuisine while still satisfying those occasional meat cravings.

Vegetarian with a side of meat sample day of eating:

(136g protein, approximately 2000 calories)

This sample day plan embodies the "vegetarian with a side of meat" philosophy, prioritising plant-based meals with the addition of lean protein sources for an active 85kg male aiming for 136g of protein.

Breakfast (40g protein, 450 calories):

• Greek Yogurt Bowl (30g protein, 300 calories): Combine 1 cup (226g) plain Greek yogurt with a scoop (25g) of whey protein powder. Top it with 1/2 cup (74g) berries for sweetness and antioxidants, and sprinkle with 2 tablespoons (28g) of chopped nuts and seeds (almonds, walnuts, chia seeds) for added protein, healthy fats, and texture (150 calories).

Lunch (45g protein, 500 calories):

• Lentil and Chicken Soup (30g protein, 350 calories): Prepare a homemade lentil soup with vegetables and shredded chicken breast. Enjoy this with 1 slice (28g) of whole-wheat bread (3g protein, 70 calories) for extra fibre.
• Side Salad with Mixed Greens (2g protein, 80 calories): Fill a bowl with your favourite leafy greens like spinach, kale, or romaine. Add 1 cup (150g) chopped vegetables like cucumber, tomato, and carrots for extra vitamins and fibre. Dress it lightly with a vinaigrette of your choice (20 calories).

Snack (20g protein, 250 calories):

• Protein Smoothie (20g protein, 250 calories): Blend together 1 cup (240ml) of unsweetened plant-based milk (almond milk), a handful (50g) of fresh spinach, half a banana (52g), and 1 scoop (25g) of whey protein powder for a creamy and delicious snack.

Dinner (41g protein, 700 calories):

• Salmon with Roasted Vegetables and Quinoa (30g protein, 550 calories): Bake a 4oz (113g) salmon fillet seasoned with lemon and herbs. Serve with 2 cups (390g) roasted vegetables like Brussels sprouts, asparagus, and sweet potatoes for added fibre and vitamins (420 calories). Include 1 cup (185g) cooked quinoa (8g protein, 220 calories) for a complete protein source.

Vegetarian with a Side of Meat Macros:

• Calories: Approximately 2000 cals
• Protein: Approximately 136g
• Carbohydrates: Approximately 230g
• Fat: Approximately 60g

Key Takeaways:

• This plan priorities whole grains, fruits, vegetables, and legumes while incorporating lean protein sources like chicken, fish, and a small portion of salmon.
• Portion sizes are balanced, allowing you to enjoy the variety of vegetarian meals without feeling restricted.
• This approach offers flexibility to satisfy occasional meat cravings while keeping protein intake on track.

Making it Work: Your Vegetarian-with-Meat Lifestyle

Ready to give this approach a try? Here are some tips that have worked wonders for me:

• Planning is Key: Meal prepping is your friend! Dedicate some time each week to planning and prepping your vegetarian meals. This will help you stay on track and avoid unhealthy choices when hunger strikes.
• Embrace Plant-Based Powerhouses: Explore the world of lentils, beans, tofu, tempeh, nuts, and seeds. These are all fantastic sources of protein and fibre, keeping you feeling full and energised.
• Get Creative with Vegetables: Roasting, grilling, and stir-frying are all healthy ways to unlock the delicious potential of vegetables. Don't be afraid to experiment with different flavours and spices.
• Lean Protein Power: When you do incorporate meat, focus on lean cuts like chicken breast, fish, or turkey. A small portion goes a long way, especially when paired with a protein-rich plant source.
• Portion Control is Your Ally: Don't go overboard on anything. Use a measuring cup to ensure you're getting the right balance of protein, carbs, and healthy fats.
• Listen to Your Body: This is your journey! Pay attention to how your body feels with different foods and adjust your approach accordingly.

Remember, there's no one-size-fits-all approach to eating. This is about finding what works best for you and your body. The "vegetarian-with-meat" approach might just be the perfect balance you've been searching for, just like it was for me.

Looking for Inspiration?

If you're ready to dive deeper into the world of delicious and healthy vegetarian meals, check out the Whole Food Made Easy Recipe Guide ([The Vegetarian Kitchen] or [The High Protein Kitchen]). Packed with simple, flavourful recipes that are perfect for incorporating into your vegetarian-with-meat lifestyle, this guide will be your

Supercharge Your Health with Fruits and Veggies: A Vegetarian-with-Meat Bonus

One of the biggest benefits I've discovered with the vegetarian-with-meat approach is the increased focus on fruits and vegetables. Let's face it, fitting them into every meal can sometimes feel like a chore. But trust me, the health benefits are worth the effort.

Fruits and vegetables are loaded with essential vitamins, minerals, and fibre. They help regulate digestion, boost the immune system, and may even reduce the risk of chronic diseases [2]. Plus, they're naturally low in calories and fat, making them perfect for maintaining a healthy weight.

Here's how I've made incorporating more fruits and veggies a seamless part of my vegetarian-with-meat lifestyle:

• Start Your Day with a Rainbow: Ditch the sugary cereals and blend up a vibrant protein smoothie packed with spinach, berries, and a banana. It's a delicious and nutritious way to kickstart your day.
• Snack Smart: Skip the chips and reach for a handful of berries, sliced veggies with hummus, or a piece of fruit. These healthy snacks will satisfy your cravings and keep you energised between meals.
• Veggie Power Up Your Meals: Don't just relegate vegetables to a side dish. Explore different ways to incorporate them into your main meals. Roast broccoli with your chicken breast, add chopped spinach to your morning omelette, or throw together a rainbow veggie stir-fry.
• Hidden Veggie Hacks: Feeling creatively challenged? There are tons of sneaky ways to add more veggies to your diet. Grate zucchini into your pasta sauce, blend cauliflower rice into mashed potatoes, or add chopped mushrooms to your burger mixture.

Hitting Your Protein Goals: Vegetarian Options and Beyond

As I mentioned before, protein is crucial for an active lifestyle. While meat is a great source, and makes it easier to reach your targets, don't underestimate the power of plant-based protein powerhouses. Here are some fantastic options to explore:

• Lentils and Beans: These versatile legumes are protein and fibre superstars. Enjoy them in soups, stews, salads, or even burgers!
• Tofu and Tempeh: Made from soybeans, these protein-packed options can be marinated, baked, crumbled, or stir-fried for a variety of delicious dishes.
• Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds adds a satisfying crunch to salads, yogurt parfaits, or homemade trail mix.
• Quinoa: This ancient grain is a complete protein source, meaning it contains all nine essential amino acids your body needs. It's perfect as a side dish or base for grain bowls.
• Eggs (if you include them in your vegetarian diet): A quick and easy source of protein, eggs are fantastic for breakfast scrambles, lunch sandwiches, or even protein-packed smoothies.

The Final Bite: A Lifestyle, Not a Restriction

The "vegetarian-with-meat" approach isn't about deprivation or fad diets. It's about creating a sustainable and enjoyable way to eat that nourishes your body and fuels your active lifestyle. It's about discovering the incredible world of plant-based cuisine while still allowing yourself the ease and flexibility to enjoy meat or seafood.

Remember, consistency is key. Start by incorporating more vegetarian inspired meals into your week, and gradually increase your fruit and vegetable intake. Don't be afraid to experiment with different recipes and find what works best for your taste buds. This journey is about exploration and enjoyment, not rigid restrictions.

So, are you ready to give the "vegetarian-with-meat" approach a try? If you're looking for some inspiration to get you started, check out the Whole Food Made Easy Recipe Guides. Packed with delicious and nutritious recipes that cater to a variety of dietary preferences, this guide will be your one-stop shop for creating a vibrant and healthy vegetarian-with-meat lifestyle.

Happy eating!

References

1. Layman, D. K., & Evans, W. J. (2010). Dietary protein and exercise during weight loss and maintenance. The American Journal of Clinical Nutrition, 91(5), 1585S–1590S. https://pubmed.ncbi.nlm.nih.gov/16046715/
2. Aune, D., Keum, N., Giovannucci, E., Fadl El, S. S., Buenodemesa, M., Sanchez-Candel, F. J., … & Micha, R. (201