How to Bulk Up Meat-Free Dishes with Satisfying Ingredients

Reducing your meat intake reduces the risk of certain diseases and improves health, but eating meat-free doesn’t mean eating bland or unsatisfying meals. Use our ideas to beef up meals without the beef! Make flavorful and filling meatless meals with these plant-based powerhouses.

Seasonal Produce: Aim for a colorful variety of produce for maximum nutrition. Experiment with fruits and veggies like berries, mangoes and tomatoes, peppers, asparagus, cucumbers and corn to enjoy peak-season flavors and nutrients.

Legumes: Perfect for prepping in advance, legumes like beans and lentils are great plant-based sources of protein and fiber that make any meal heartier and more nutrient-dense. From black beans and pinto beans to chickpeas and lentils – the options are endless!

Whole Grains: Bursting with fiber, protein, B vitamins and antioxidants, whole grains lower blood pressure, boost energy levels and fill you up for longer. Couscous, quinoa, barley, bulgur, farro and wheat berries offer additional color, texture, flavor and health benefits.

Nuts & Seeds: Healthy plant-based protein sources and heart-smart fats, nuts and seeds diversify dishes with their distinct, delicious crunch. Whether whole, sliced or slivered, bulk up meals with walnuts, almonds, pecans, sunflower seeds, shelled pumpkin seeds (pepitas), pistachios and pine nuts.