Maybe you want to go vegan or start eating a mostly plant-based diet. Or you’ve recognized the health benefits of eliminating red meat and what to start there.
It took me two attempts at going vegetarian before I could make it stick. The first time, I didn’t plan anything — I just stopped eating meat “cold turkey,” if you will. (Sorry. ).
The second time, the change lasted. I was vegetarian for several years before later going vegan (which also took me two attempts).
During the second attempt — the one that lasted — I took a more measured approach.
In the end, my plan to stop eating meat came down to seven steps, which I’m happy to share with you now along with a first step to get you going.
Pork used to be a staple of many people’s diets. From bacon at breakfast to ham sandwiches for lunch and pork chops for dinner, it was an easy protein to incorporate. But over the years, I’ve made the decision to eliminate pork from my diet for health and ethical reasons.
If you’re considering cutting out pork or have tried unsuccessfully in the past, this comprehensive guide will walk you through the steps to successfully remove it from your meals. I’ll also share tips for fighting pork cravings, easy recipe swaps, and how to get enough protein without bacon or pork chops
Why Stop Eating Pork?
Here are some of the top reasons for quitting pork:
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Health benefits – Pork is high in fat, sodium, and nitrates which are linked to increased cancer risk and heart disease. Removing it can lower cholesterol and blood pressure.
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Ethical reasons – Most pork comes from factory farms with cruel conditions. Cutting it out reduces demand and suffering.
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Religious reasons – Some faiths including Islam and Judaism prohibit pork for spiritual reasons.
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Environmental impact – Pork production contributes to pollution and relies heavily on cropland to raise feed.
No matter what your motivation eliminating pork can be a positive change. Read on to learn how to do it while still enjoying flavorful, satisfying meals.
Set a Clear Goal
The first step is defining your pork removal goal. Here are some options to consider:
- Cut out only select pork products like bacon or ham
- Remove all pork besides the occasional prosciutto or salami
- Quit all pork cold turkey
Think through what feels realistic and achievable for you. Don’t worry about setting the “perfect” goal upfront. You can always modify it later on. The key is to choose a starting point you feel ready for.
I’d also recommend setting a timeline such as “no pork for 30 days” or “pork-free by March 1st”. Deadlines create accountability and give you something specific to work towards.
Clean Out Your Kitchen
Now it’s time to get your kitchen ready for the dietary change. Check labels and clear out any products containing pork:
- Bacon
- Hot dogs
- Ham/deli meats
- Pork chops
- Ground pork
- Sausage
- Pepperoni
Don’t forget to check condiments, broths, baked beans, refried beans, and other packaged foods. They often contain pork without it being obvious.
Cleaning out your kitchen removes temptation and sets you up to stick to your goal. Out of sight, out of mind.
Meal Plan with Pork Alternatives
Most people struggle without having a plan for what to eat instead of pork products. Take time on the weekend to build out a meal plan for the week ahead.
Think through when you used to rely on pork and find substitutes. Here are some easy meal ideas:
Breakfast:
- Avocado toast instead of bacon, egg, and cheese on an English muffin
- Veggie omelet using mushrooms, peppers, onions, etc.
- Yogurt parfait with granola and fruit
- Oatmeal with almonds, blueberries, and cinnamon
Lunch:
- Grilled cheese with tomato soup
- Veggie and hummus wrap
- Tuna salad sandwich
- Lentil soup or chili
Dinner:
- Veggie stir-fry over rice
- Portobello mushroom burgers
- Tacos with beans, avocado, salsa
- Pasta with roasted vegetables and pesto
Snacks:
- Trail mix
- Apple with peanut butter
- Roasted chickpeas
- Veggies and hummus
- Fruit and nut bars
Try new vegetarian recipes that use beans, lentils, tofu, tempeh, and veggies to replace pork’s protein. And don’t be afraid to keep eating turkey, chicken, eggs, fish, and other meats if you want.
Planning ahead takes the guesswork out of meals and sets you up for pork-free success.
Fight Cravings with Smart Swaps
Even with the best meal plans, pork cravings can strike. Having go-to substitutions is essential for staying on track. Here are smart ideas for common craved foods:
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Bacon – Smoked paprika sprinkled on roasted vegetables or avocado provides smoky flavor without the pork.
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Pepperoni pizza – Load up veggie pizza with mushrooms, olives, onions, peppers, and just a sprinkle of non-pork pepperoni for flavor.
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Pulled pork sandwich – Try pulled jackfruit, a great plant-based substitute, or make sloppy joes with lentils.
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Ham sandwich – Swap in roasted turkey, chicken, or chickpea salad for protein.
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Pork tacos – Beans, sweet potatoes, mushrooms, and tempeh crumbles make amazing tacos without pork.
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Pork dumplings – Substitute vegetable dumplings using cabbage, carrots, mushrooms and tofu.
Having these alternatives ready eliminates the urge to “cheat” when cravings hit. Get creative with substitutions and you may end up liking them even more than the original!
Handle Social Pressure
One of the toughest pork-free challenges can be eating out and attending social gatherings. Pork often appears everywhere from restaurant menus to cocktail weenies at parties.
Have a game plan for politely avoiding pork in social settings:
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Restaurants – Scan the menu online first and call ahead about alternate options if needed.
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Parties – Eat a healthy snack beforehand so party foods seem less tempting. Focus on veggie dishes.
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Friends’ houses – Let them know about your goal ahead of time. Offer to bring a pork-free side dish to share.
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Traveling – Research or pack snacks. Grocery shop versus relying solely on restaurants.
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Craving defense – Have a polite but firm response ready when others pressure you to try pork. For example, “No thank you, I’m sticking with my goal of no pork.”
With preparation for social eating, you don’t have to jeopardize your commitment.
Allow Flexibility
Implementing a big dietary change often happens gradually versus all at once. Allow yourself flexibility on your pork-free journey.
If you slip up, enjoy a pork dish at a party, or feel deprived, that’s ok. Get back on track with your next meal. Beating yourself up can lead to giving up completely.
Focus on each pork-free day as a victory, not perfection. Progress will come with patience and self-compassion.
Supplement with Fortified Foods
If you relied heavily on pork for nutrients, you may need to supplement certain foods or get a multivitamin.
Focus on fortified foods and vitamins with:
- Zinc – beans, nuts, fortified cereals, oysters
- Iron – spinach, lentils, fortified cereals
- B12 – nutritional yeast, fortified milks, supplements
Talk to your doctor if you’re unsure about supplements. Bloodwork can also identify any deficiencies.
Replacing pork’s nutritional benefits prevents deficiencies on your new diet.
Enjoy the Benefits
By following these steps to reduce and ultimately eliminate pork from your diet, you’ll start experiencing the benefits of going pork-free.
Here are just a few rewards you may notice:
- Increased energy
- Better digestion
- Clearer skin
- Weight loss
- Reduced inflammation
- Lowered cholesterol
- High blood pressure improvements
- Fresh taste for new foods
- Sense of accomplishment
- Making a positive impact
While it takes dedication to kick the pork habit, your mind and body will thank you. Here’s to improved health on a pork-free diet!
7 Steps to Eating Less Meat Now
But one thing is certain: There are times when your new diet will be inconvenient. Parties, travel, dinner with friends, going out to eat.
If you want to get through these without slipping up, you’d better be committed.
Your first action:
Tell everyone you know.
Post it on Facebook. Blog about it. Take a trip to the health food store and buy lots of stuff for your new diet.
Why go through all that trouble?
Because no one likes to be embarrassed, mostly. And if you fail, you’ll have to tell people that too.
Tie it to another goal and get excited.
When I went vegetarian, it wasn’t really about not eating animals. It was about having more energy than ever and having a small chance that this diet could help me get into the Boston Marathon.
Being vegetarian became part of my training. That’s what made it so easy to stick with—I really wanted to get to Boston, and I thought that giving up meat was the only way to do that.
Your first action:
Find something else that means even more to you than just “being a vegetarian” or “being a vegan.”
It could be:
Or anything else that gets your mojo flowing. If you don’t eat meat and have something else to lose, you’re more likely to stick with it.
The scariest thing for me was thinking, “I’ll never get to eat X again.” ” But when you take on a diet shift like this, it doesn’t have to be that way.
Avoid it by starting with 10 days, during which you will not cheat. You can do anything for 10 days, can’t you?.
Once the 10 days are up, you’ll likely notice increased energy and weight loss. At that point, evaluate whether this is something you could do for 30 straight days (only 20 more!). Chances are if you make it that far, you won’t want to go back.
Your first action:
Take the challenge approach. It could be a 10-day vegan challenge or vegan before 6.
Or if you want to start really small, Meatless Mondays.
The #1 Food You Should Stop Eating Immediately
FAQ
Why should I stop eating pork?
What happens when you cut out pork?
How to cut pork out of your diet?
What reasons do people not eat pork?
Should you eat pork regularly?
There may be some drawbacks to eating pork regularly. Cooking with pork isn’t without risk. “In places around the world with high pork consumption, an infection called trichinosis is a concern. The infection can be fatal. It is caused by the Trichinella roundworm, which is found in undercooked and raw pork,” says Burdeos.
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
Why do people eat pork?
Pork is why we love BBQ, taco al pastor and schnitzel. As pigs in a blanket or bacon-wrapped dates, it’s one food that makes a party delicious. This well-known red meat from domestic pigs is the most commonly eaten meat in the world, according to the United Nations Food and Agriculture Organization.
What are the pros and cons of eating pork?
The cons outweigh the pros here. Although in small quantities of under 70 grams (2.5 ounces) / day, red meat is not as harmful to your health, consumption of pork is associated with a significant risk of several chronic conditions including diabetes, cardiovascular disease, and several types of cancer.