Meat is definitely an easy source of protein and is often the centerpiece of many meals. A very normal menu for a day may include bacon and eggs for breakfast, a chicken salad for lunch, and beef stew for dinner. But it’s a good practice to go meatless occasionally. And if you are looking to optimize your health, going meatless more often than not seems to be the best approach.

When you cut back your meat consumption and eat a predominantly plant-based diet, you reduce your intake of saturated fats and cholesterol and increase the amount of fiber, micronutrients, and phytonutrients in your diet. This dietary pattern has been linked to a lower risk of chronic disease, improved gut health, better weight management, as well as greater physical and mental well-being.

Eating less meat and more plants also has a positive impact on the environment. Meat production is very resource-intensive compared with fruit and vegetable production. Raising livestock requires millions of acres of land as well as food, water, and energy. Going meatless, even occasionally, can help reduce the use of freshwater (a limited resource), soil erosion, climate-warming emissions, antibiotic resistance, among many other things.

So whether it be for health reasons, environmental benefits, or maybe even animal welfare, try to make an effort to cut back your meat consumption on a daily, weekly, or monthly basis. Make it easy on yourself and build “Meatless Mondays” into your weekly meal plan. If you aren’t a meal planner, just keep foods like beans, lentils, and tofu on hand so your meatless meal isn’t protein-less.

Throwing together your favorite pasta without the chicken or meatballs doesn’t quite meet the standards of a balanced meal. Instead, try adding lentils to your pasta sauce or make a cashew-based alfredo sauce. Add edamame or tofu to your favorite stir-fry recipe. Or make a vegetarian chili by cutting out the ground beef and adding an extra can of beans or a cup of quinoa. Venturing out and getting protein from different sources is a good idea since it forces you to try new dishes and means you get a wider variety of nutrients in your diet.