Going green isn’t just good for the environment: reducing your meat consumption benefits your whole body.

The good news is that starting a vegetarian diet can result in a healthier lifestyle that leaves one feeling mentally and physically better than before.

Is Meat Unhealthy?

Yes and no. It really depends how often you eat meat, whether it is fatty or lean, the size of your meat portion, what else you eat with the meat or whether eating meat displaces other important foods like vegetables, as well as how you cook the meat and whether it is commercially processed.

Meat itself is a highly nutritious food, especially lean meat. It is an excellent source of body-building protein. Red meat in particular is a rich source of easily-absorbed iron, zinc and vitamin B12 – so important for energy, cognitive function, immunity and nerve function.

Did you know?

Cutting out meat for one day can reduce your risk of heart disease, cancer, obesity and diabetes.

We’ve put a list together for you to make your Meatless Monday that much easier!


Vegetarian Shopping List


  • Loose leaf spinach
  • Kale
  • Broccolli
  • Sweet Potato
  • Celery
  • Tomatoes
  • Avocado
  • Carrots
  • Green Beans
  • Capsicum
  • Onion
  • Garlic
  • Ginger
  • Sweet Potatoes
  • Mushrooms
  • Eggplant
  • Corn
  • Squash
  • Zucchini
  • Apples
  • Bananas
  • Lemon & Limes
  • Mixed Berries
  • Watermelon


  • Tofu
  • Tempeh
  • Cheese
  • Yoghurt
  • Milk (Dairy or Non-dairy)
  • Eggs
  • Hummus

Bulk Foods

  • Quinoa
  • Rolled Oats
  • Lentils
  • Brown Rice
  • Nuts – almonds, walnuts, cashews
  • Chia Seeds
  • Ground Flaxseed


  • Nutritional Yeast
  • Italian Seasoning
  • Taco Seasoning
  • Garlic Seasoning
  • Onion powder
  • Chilli powder
  • Turmeric
  • Smoked Paprika
  • Organo
  • Cumin
  • Curry Powder
  • Himalayan Pink Salt
  • Black Pepper

Canned Goods/Pantry

  • Chickpeas
  • Diced tomatoes
  • Peanut or Almond Butter
  • Vegetable Stock
  • Wholegrain pasta
  • Tomato Paste
  • Beans

Frozen Foods

  • Berries
  • Mango
  • Pineapple
  • Peas
  • Green Beans
  • Edamame

Oils, Vinegars & Condiments

  • Olive Oil
  • Macadamia or Avocado Oil
  • Coconut Oil
  • Vinegar; balsamic, apple cider, red wine, rice
  • Mustard
  • Tahini
  • Sriracha


Try out one day a week where you may cut out meat all together, or maybe even skip meat in your lunch or dinner!

Remember every little bit counts!

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