Written by Laura Marchese and Katherine Livingstone, Deakin University Melbourne

Many of us are seeking ways to eat a healthier and more sustainable diet, and one effective approach is to reduce the amount of meat we consume. Dining out doesn’t have to be an obstacle to this goal. With a little planning and mindful choices, you can enjoy meals that align with your health and environmental goals. Here are four strategies to help you cut down on meat while still making nutritious and satisfying choices when dining out:

1. Explore Plant-Based Options

• Look for Vegetarian or Vegan Menus: Many restaurants now offer dedicated vegetarian or vegan sections on their menus. These options often feature creative and delicious dishes that can satisfy your cravings without meat.
• Substitute Meat: If a dish you love contains meat, inquire about substituting it with plant-based proteins like tofu, tempeh, or legumes.

2. Focus on Vegetable-Rich Dishes

• Choose Vegetable-Based Entrees: Opt for dishes where vegetables are the star. Grilled vegetables, hearty salads, and vegetable-based stews can provide a flavorful and filling meal.
• Make Vegetables the Main Course: Instead of ordering a meat-heavy dish, consider ordering a vegetable-based dish or a few sides of vegetables to create a satisfying meal.

3. Share or Split Dishes

• Share Meat Dishes: If you’re dining with others, consider sharing meat-based dishes and focusing on ordering additional plant-based sides or appetizers.
• Portion Control: If you prefer to have some meat, order a smaller portion or combine it with a larger portion of vegetables or grains to balance your plate.

4. Ask for Modifications

• Customize Your Order: Don’t hesitate to ask for modifications to dishes. Request to have meat on the side, reduce the amount of meat, or replace it with extra vegetables or grains.
• Inquire About Cooking Methods: Opt for dishes that are steamed, grilled, or roasted rather than fried, to ensure your meal is both healthier and lighter.

By implementing these strategies, you can enjoy dining out while making choices that support a healthier and more sustainable diet. Reducing meat doesn’t mean sacrificing flavor or satisfaction—it’s all about finding delicious alternatives and making thoughtful decisions.