When you first start cutting down your meat intake, you might need to spend a little more time thinking about your meals and the types of foods you’re eating. Over time, consuming a balanced diet with less or no meat will become second nature – it’ll just take a period of adjustment for you to get used to it.

According to Burrows, some simple things you can do to ensure cutting down your meat intake doesn’t affect your wellbeing include:

1. Diversify your protein sources

“Mix it up with tofu, tempeh, lentils, beans and, if you’re not going fully plant-based, consider eggs, dairy or fish,” she says. “If you are fully plant-based, ensure you get a good amino acid profile by reaching for complete protein sources or combining incomplete protein sources to create complete ones – for example, rice and beans.”

2. Do it gradually

It is possible to cut out your meat consumption overnight, but if you don’t have the time and knowledge to overhaul your diet completely, a sudden transition can lead to deficiencies. Taking things slowly allows you to make informed decisions.

“Reducing your meat intake gradually also allows time for your body to adjust while you introduce new plant-based options,” Burrows explains.

3. Supplement where needed

Iron and B12 supplements are the obvious ones, but there are some other nutrients to be aware of too. If you’re not eating enough oily fish, omega-3 supplements might be a good idea; you can get plant-based versions made from algae.

4. Get a blood test

If you do start to feel any ill effects after changing your diet, it’s a good idea to get a blood test to see if you’re experiencing any deficiencies. From there, you can make a targeted action plan – ideally in conjunction with a medical professional or nutritionist – to ensure you’re getting everything you need.

How to eat less meat and still get enough protein, iron and all that good stuff