Four Meatless Meals the Entire Family Will Love

Oct 26 • 2015

For many families, meat is a staple part of meals. Whether it’s bacon for breakfast, steak for dinner, or anything in between, red meat can be a big component of your diet. However, recent research shows that red and processed meats are linked to cancer – not to mention a variety of other health issues.

So how can you create a meal with filling protein if you’re not using meat? Try some of these meatless meals below and you may be surprised how much your family enjoys them.

Tofu Stir Fry
Stir fry is a great dish for many reasons. Not only does it include all kinds of delicious vegetables, but it’s also easy and quick to make in one big pan. While it is often made with beef or pork, tofu is a perfect substitute. Buy firm or extra-firm tofu and marinate it in sweet and sour sauce or teriyaki depending on your recipe. Then, sauté it with your vegetables and serve over brown rice.

Black Bean Tacos
A taco bar is a great way for the entire family to mix and match their favorite ingredients and customize a meal. Include a variety of vegetable options like bell peppers, onions, corn, and jalapenos, but consider using black beans instead of ground beef. Not only do they mix wonderfully with salsa toppings and seasonings, they also contain a ton of protein.

Breakfast for Dinner
Eggs are a great source of protein, so consider changing them up to fit in with dinner. Make a frittata with your favorite cheeses, vegetables, and even whole wheat pastas for an interesting take on a meatless breakfast dish at dinner time. A frittata is also quite easy to make even if you find yourself short on time after a busy day at work.

Veggie Burgers
Vegetable burgers are often thought to be dry or bland, but the truth is there are many different ways to create a veggie burger that is full of flavor. In fact, using ingredients like mushrooms can help them taste “meaty” even without ground beef. Lentils, black beans, chickpeas, beets, corn, garbanzo beans, and mushrooms are just a few of the options you can combine to make a delicious veggie burger. Once you’ve created the perfect patty, play with toppings like cheese, hummus, avocado, and salsa to dress it up just how you like it.

What are some of your favorite meatless recipes? Share them with us in the comments below.

  • Donald Jacobsen

    There’s some controversy surrounding soy, in that it might trigger breast cancer growth (BreastCancer.org, 2014) and may cause breast cancer metastasis to the lungs (Yang, et al., 2015). More evidence is mounting that a low carbohydrate, high fat — or “ketogenic diet” — may actually suppress the development of cancer (Garrity, 2014).

    I think there’s definitely some solid evidence that we need to stay away from processed meats. However, the link discovered by WHO between red meat and cancer seems to be related to the way that carcinogens are introduced via the cooking process. I wonder if we could also find similar cancer-causing agents in vegetables roasted over an open flame.

    Food for thought!


    BreastCancer.org. (2014, September 5). Eating Soy May Turn on Genes Linked to Cancer Growth. Retrieved from http://www.breastcancer.org/research-news/soy-may-turn-on-genes-linked-to-cancer

    Garrity, D. (2014). The Ketogenic Diet in Cancer Control. The ASCO Post, 5(5). Retrieved from http://www.ascopost.com/issues/march-15,-2014/the-ketogenic-diet-in-cancer-control.aspx

    Yang, X., Belosay, A., Hartman, J. A., Song, H., Zhang, Y., Wang, W., … & Helferich, W. G. (2015). Dietary soy isoflavones increase metastasis to lungs in an experimental model of breast cancer with bone micro-tumors. Clinical & experimental metastasis, 32(4), 323-333.