Meatless day at least once in a week will be good for health by adding vegetable proteins like beans and legumes, tofu, nuts etc. Just eating less meat has a protective effect. A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (113 grams) of red meat or more daily were 30 percent more likely to have died of any cause during a 10-year period than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. Those who ate mostly poultry or fish had a lower risk of death.

Even if you are an avid meat lover, prefer lean cuts and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards and fill up the rest of the plate with vegetables, whole grains and fruits. Around 50 to 175 grams of protein is required a day. A plant-based diet like AKA diet which emphasizes fruits and vegetables, grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients also meets the daily requirements of protein. AKA vegetarians generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than non vegetarians do.

Flexitarian diet( eats mostly plant-based foods, but occasionally eats meat, poultry and fish) like the well-known Mediterranean diet has been shown to reduce risk of heart disease and other chronic conditions.