10 simple tips to cut back on meat and fish and still enjoy easy, satisfying meals without hassle
We’re not necessarily talking about giving it all up overnight. It doesn’t mean emptying your pantries, changing all your habits, or announcing to everyone at the table that “from now on, no more steak at home” :)
The idea is more about taking it slowly. Replace one meal every now and then, discover new recipes, add more vegetables to your plate, and try lentils, chickpeas, eggs, tofu, or complete vegetarian dishes.
And here’s the good news: cutting back on meat and fish doesn’t mean eating boring food. Quite the opposite! With the right ingredients, you can create hearty, colorful, and truly delicious meals.
1. Start by having one vegetarian meal a week
The easiest way is to start small. One vegetarian meal a week, then two if you like. No need to overhaul all your meal plans at once.
Pick an easy day: Monday night, Wednesday lunch, Sunday dinner… and plan a comforting recipe. A chickpea curry, a red lentil dahl, a vegetarian quiche, or spinach lasagna will do just fine.
In the list of comforting dishes , we gladly ask for a chickpea curry ! Served with rice, this fragrant recipe will warm your stomach :-) You'll see how easy this recipe is with the steps explained below ↓
In the category of comforting and original recipes, we love this red lentil dahl! Not only does it introduce this legume to the whole family, but this dish is also vegetarian. A great way to diversify your menus while enjoying yourself :-) Enhanced...
We all love quiches when the summer heat is on its way! The quiche is the absolutely perfect dish to take away on a picnic, for lunch break , for an aperitif with friends or as a dish accompanied by a salad. Today we offer you a vegetarian quiche...
2. Focus on legumes
Lentils, chickpeas, red beans, white beans…these are truly your best allies when you want to cut back on meat. They’re filling, affordable, easy to store, and very convenient to use in the kitchen.
You can turn them into curries, salads, patties, meatballs, hummus, or even a vegetarian burger patty. And honestly, with some spices, a good sauce, and a few fresh herbs, no one will miss that slice of ham ;-)
Manger Bouger reminds us that legumes are naturally high in fiber and contain plant-based protein.
We are celebrating chickpeas today with this delicious Lebanese specialty! Enjoy this recipe all day long with pita bread or fresh veggies!
These patties are super easy to make and are made from legumes: coral lentils. Their orange color will add vibrancy to your plate and pair perfectly with carrots. A great way to incorporate vegetables and plant-based proteins into your meal. Naturally...
You don't have to give up burgers just because you're a vegetarian! Here's proof that you can enjoy them without eating meat!
3. Keep the dishes you love… but change the toppings
No need to give up your favorite recipes. Often, all you have to do is replace the meat or fish with a different filling.
Fajitas? You can make them with textured soy protein, red kidney beans, or grilled vegetables. Spaghetti Bolognese? A vegetarian version works great. A burger? A red kidney bean patty is a perfect substitute.
This is often the best trick for winning over even the most skeptical eaters: keep the familiar dish, the sauces, the spices, and the indulgent flavor; but simply change the main ingredient of the recipe.
Delicious as can be, here’s a new idea for a sauce to accompany your pasta. With this vegetarian bolognese, you’ll surprise and delight everyone around the table. But what have we used instead of meat? Discover it through our step-by-step instructions...
Transform your burger into a vegetarian version! Rest assured, you can still enjoy a good patty, but without any trace of meat in it. Discover more below ↓
4. Add eggs when you want a quick meal
When you’re not serving meat or fish, eggs can come in really handy. Omelets, frittatas, hard-boiled eggs in a salad, soft-boiled eggs on top of vegetables, scrambled eggs on toast… they’re quick, easy, and very convenient.
They’re perfect for those evenings when you don’t feel like thinking. A panful of vegetables, two eggs, a little cheese, a side salad… and dinner is ready.
Heat up your frying pan to prepare your best omelette in no time! Nothing is better and easier to make than an omelette for breakfast, brunch or just for lunch accompanied by a salad for a balanced meal ready in just a few minutes . And for even...
A great idea for a quick and economical meal, perfect for lunch on the go: A delicious spinach omelet ! Easy to take with you and just as good hot as cold, the spinach omelet is a recipe that will make everyone love spinach. Simply sauté fresh spinach...
5. Prepare truly well-rounded meals
A common mistake when trying to eat less meat is simply cutting out the meat… without adding anything in its place. The result: you’re hungry two hours later, and inevitably, you tell yourself, “This doesn’t fill me up.”
The right approach is to put together a well-rounded plate: vegetables, a starchy side, legumes or eggs, a tasty sauce, and a few seeds or nuts for some crunch. Right away, the meal becomes much more satisfying.
Bring the sunshine to your plate with this Buddha bowl! Here are only good things: carbohydrates with rice, fruits and vegetables, and proteins with avocado and eggs. Proof that it's possible to eat healthily by making easy and quick recipes ;-)
6. Use spices to add flavor
If a vegetarian dish seems bland, the problem is rarely the lack of meat. It’s often the seasoning.
Curry, cumin, smoked paprika, ras el hanout, garlic, ginger, fresh herbs, lemon, soy sauce… these are the ingredients that add depth. A pan-seared vegetable dish can become much more interesting with the right spices and a well-thought-out sauce.
One of our favorite recipes to make with chickpeas? Falafels! This famous recipe from the Middle East will tantalize your taste buds. A healthy, vegetarian, and aromatic preparation that showcases the richness of Lebanese cuisine. Whether as an...
Lovers of Middle Eastern cuisine are bound to know falafel . These little vegetarian balls full of flavor made from ultra-fragrant chickpeas are generally prepared in deep frying. But today, we decided to tackle a healthy but equally delicious...
Today we bring you a vegan version of one of the most popular dishes in India: Malai Kofta (balls in sauce). Since we sometimes struggle to eat legumes, at Petitchef we try to cook them in every possible way. These chickpea and spinach balls served...
7. Think about cheese and dairy products
Feta, ricotta, mozzarella, goat cheese, yogurt, Parmesan… these can help make a vegetarian dish more indulgent. A little feta in a salad, some ricotta in lasagna, yogurt in a sauce, Parmesan on pasta… and the dish immediately feels more substantial.
Just be careful not to replace every serving of meat with a mountain of cheese. The idea is to add a little extra flavor, not to make it the main ingredient at every meal :)
Let's make the best comfort food of all time: Lasagna! It is for sure the best meal and here we made a creamy combo of spinach, ricotta, Italian cheeses and bechamel sauce. Awaken the Garfield in you and follow our step by step recipe below ↓
With the temperatures warming up, we're not against a little summer touch in our meals! With this super easy zucchini pesto recipe, you can spice up bruschetta, sandwiches, or even add it to pasta for a creamy and delicious dish . Our tip?...
The whole family will surely eat their vegetables with these zucchini and feta patties. Super easy to make, you can even serve them as an appetizer with a yogurt sauce ;-) Otherwise, they will be perfect with a mixed salad for dinner. Follow our...
8. Prepare the bases in advance
Cutting back on meat becomes much easier when you already have a few staples on hand in the fridge.
An open can of chickpeas, cooked lentils, rice, quinoa, roasted vegetables, a yogurt sauce, pesto… and you’ve got everything you need to put together a meal in just a few minutes.
It’s often when we’re in a hurry that we fall back on ham, tuna, or chicken. So if the alternatives are already prepared, they become much easier to choose.
Need a fresh and tasty sauce to accompany your summer dishes? Try this yogurt, feta, lemon and mint sauce ! Easy to prepare, it's perfect for giving your salads, grilled meats or roasted vegetables a boost. The feta will add a salty touch, the lemon...
The Mediterranean wrap stuffed with hummus , arugula, peppers and feta is a delicious and versatile option for those looking for a light , tasty and nutritious meal . This combination of fresh and vibrant ingredients, inspired by the rich...
9. Don't try to imitate meat at all costs
Plant-based steaks, plant-based sausages, or meatless nuggets can certainly come in handy. But for everyday cooking, you can also simply make dishes that don’t need to imitate anything.
A mushroom risotto, pasta with eggplant, a chickpea curry, lentil patties, a tomato-feta quiche… these are real dishes, not “meat-free versions.”
And often, that’s where it gets the most enjoyable: you’re not comparing, you’re discovering something new.
This vegan risotto recipe is a delicious and easy meal for dinner that everyone will love!
Let's travel straight to Catania in Sicily , where the delicate notes of grilled eggplant , juicy tomatoes and melting ricotta combine to create an easy and inexpensive summertime pasta dish! This recipe for " Pasta alla Norma " is both easy to...
10. Take it step by step, without putting pressure on yourself
The most important thing is to find a rhythm that works for you. One vegetarian meal a week, then two. A slightly smaller portion of meat, with more vegetables on the side. Replacing a fish dish with eggs. A lentil salad instead of a ham salad.
Every little change counts. And above all, it’ll be much easier to stick with it over time if your meals remain tasty, simple, and tailored to your preferences.
Ultimately, cutting back on meat and fish isn’t about depriving yourself. It’s mainly about opening the door to new recipes, new textures, and new seasonings.
Now that you know all this, all that’s left is to choose your first recipe… and let chickpeas, lentils, or vegetables take up a little more space on your plate :)
Adèle Peyches
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