Independence from Meat Day on July 4th is a chance to test a vegetarian lifestyle for a day, or longer if you’re up for the challenge.

A vegetarian’s diet does have its benefits and could be a great addition to your own diet when training.

Research suggests that vegetarians generally have better health, as vegetarian foods contain lower fat and cholesterol, as well as being high in fibre, making your bowel movements more regular and healthy.

The Preventive Medicine Research Institute in California suggests that the average person loses 24lbs in their year of being meat free. By not eating meat, you avoid consuming pesticides, metals (mercury, lead, arsenic, cadmium) steroids, carcinogens or hormones that are pumped into animals or are transferred to them one way or another.

A vegetarian diet is also a great way of saving money, as vegetables can be healthier and make more meals.

Celebrate the day by vowing to spend an entire day not eating any meat. Now this is actually easier than it may sound.

We’ve put together some ideas for how you can try to be veggie for a day…

Chickpea and squash coconut curry

1 onion

1 garlic clove

1 red chilli

½ tsp turmeric

½ tsp ground coriander

½ tsp garam masala

400g butternut squash, peeled and diced

400g tin of chickpeas

400ml half-fat coconut milk

200ml vegetable stock

• Fry the onion, garlic and chilli in a large pan for a few minutes, then add the spices and fry for another minute before adding the chickpeas and squash.
• Mix together then add the coconut milk and stock. Bring to a simmer and cook for 20 minutes until the squash softens and the sauce thickens. Serve with rice.

 

Veggie shepherd’s pie

600g white potatoes

600g sweet potatoes

40g margarine

1 onion

2 carrots

3 cloves of garlic

2 sticks of celery

Olive oil

350g mushrooms

12 cherry tomatoes

2 tbsp balsamic vinegar

100ml vegetable stock

400g tin of lentils

400g tin of chickpeas

• Preheat the oven to 200°C/400°F/gas 6.
• Peel and chop the potatoes into chunks and place them into a large pan of cold water over a medium heat. Bring to the boil then simmer for 10-15 minutes.
• Drain the potatoes and return to the pan with the margarine and mash until smooth, then set aside.
• Chop the mushrooms and tomatoes and add to a medium pan along with the vinegar. Cook for 10 minutes. Stir in the stock, lentils and chickpeas and leave to cook for another 5-10 minutes.
• Transfer to a baking dish and spread the mash over the top. Then place in the hot oven for around 10 minutes or until piping hot through. Place under the grill for another 2-3 minutes until golden.

 

Veggie and bean chilli

1 tbsp olive oil

1 clove garlic

1 small piece of ginger

1 large onion

2 courgettes

1 red pepper

1 yellow pepper

1 red chilli

100g red lentils

1 tbsp tomato puree

2 x 400g tins chopped tomatoes

195g tin sweetcorn

420g tin butterbeans

400g tin kidney beans

• Heat the oil in a large pan. Chop the garlic, ginger, onion, courgettes and peppers and cook in the pan for about 5 minutes until they start to soften. Finely dice the chilli and add to the pan. Cook for another minute.
• Stir in the lentils, tomato puree, tomatoes and 250ml water. Bring to the boil and cook for 15-20 minutes.
• Add the sweetcorn and beans and cook for a further 10 minutes. Serve with rice or salad leaves.