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Mmm Meatless Mondays!

Why Meatless?

Meat-questionmarkGoing meatless once a week has a variety of health benefits, such as:

  • Limit Cancer Risk: Excessive intake of both red and processed meat
    consumption are associated with colon cancer.
  • Reduce Heart Disease: A Harvard University study found that replacing
    saturated fat-rich foods (for example, meat and full fat dairy) with foods that
    are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds)
    reduces the risk of heart disease by 19%
  • Prevent Diabetes: Research suggests that higher consumption of red and
    processed meat increase the risk of type 2 diabetes.
  • Prevent Obesity: Many people on low-meat or vegetarian diets have
    significantly lower body weights and BMI. A recent study from Imperial College
    London also found that reducing overall meat consumption can prevent long-term
    weight gain.
  • Longevity: Red and processed meat consumption is associated with increases
    in total mortality, cancer mortality and cardiovascular disease mortality.
  • Optimal Health: Consuming meatless options often results in higher intakes
    of fiber, protein, folate, zinc, iron and magnesium with lower intakes of
    saturated fat and total fat.

Why Monday?

Social Significance: While we certainly all know about
having “a case of the Mondays” or the “Monday blues,” there is also a desire to
restart our week positively. Many of us reframe our mindset on Mondays as on
opportunity for a fresh start or a day to “get it together, “especially if we
had a hectic or perhaps an off-Plan weekend.

Health Promotion: Studies have shown an increase in
secondary care referrals on Monday related to heart problems, occupational
injuries, strokes, suicides, etc. These are likely caused by stress, unhealthy
weekend behaviors and disruption of sleep cycles. Health promotions, such as
Meatless Mondays, which foster a positive transition to a structured routine,
can have the potential to improve these health conditions and reduce secondary

Monday=Health Day: People are more likely to start diets,
exercise routines, start smoking cessation, schedule doctor’s appointments on
Mondays than other day of the week. A health promotion that reinforces this
tendency can help people adhere to their health goals.

Cyber Monday: Internet searches for health related
information is highest on Mondays. Searches include: “healthy recipes,” “healthy
children,” “weight loss” etc.

Sample Meatless Lean & Green Meals:

  • Mediterranean Salad
    • 1 ½ cups 1% Cottage Cheese on a bed of 2 cups of lettuce greens, topped with
      ½ cup of chopped tomatoes, 5-6 olives, sliced and drizzled with 1 teaspoons of
      Extra Virgin Olive Oil and 1 teaspoon of balsamic vinegar.
      • Provides: 1 Lean Option, 3 Green Options, 2 Healthy Fats and 1 Condiment
  • “Spaghetti & Meatballs”
    • 12 Trader Joe’s Meatless Meatballs on top of 1 cup spaghetti squash
      and ½ cup sautéed mushrooms, topped with ¼ cup Walden Farms Pasta
      and 1 tablespoon Parmesan cheese
      • Provides: 1 Lean Option, 3 Green Options, and 2 Condiments
  • Taco Lettuce Wraps
    • Divide 1 cup Morning Star Farms Meal Starters Grillers Recipe
      seasoned with 1 teaspoon low-sodium taco seasoning, between 3
      leaves of Boston Lettuce. Top with 2oz of 2% milk cheddar cheese, ½ cup chopped
      tomatoes, ½ cup chopped bell pepper , 2 teaspoons sour cream and ½ oz avocado
      (divided between the 3 lettuce wraps)
      • Provides: 1 Lean Option, 3 Green Options, 1 healthy fat and 2 Condiments


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