The idea of eating less red meat isn't exactly alien. Nutritionists recommend we limit our intake and cut down dramatically on the more heavily processed sources, such as sausages and cured hams. Now it's in the headlines again as celebrities lend their support to the idea of Meat-free Mondays. By opting for one day a week with no meat, we're told we're not only benefiting our health, but also saving the planet!

Between 20 and 30 per cent of global greenhouse gasses comes from food production. Rearing livestock accounts for about half of this, and our consumption of meat and poultry is constantly rising. Cutting down on the amount of meat we eat could help reduce the amount of greenhouse gasses produced.

Health benefits are also well-documented. Vegetarians (and those who eat fish, but not meat) are less likely to succumb to some cancers, although the reason is not known. A diet full of fruit and vegetables will, by definition, have lots of fibre so this could well be part of benefit.

But will cutting out meat one day a week really make a difference? According to Meat Free Monday campaigners including Paul McCartney, Chris Martin and Sophie Ellis Bextor, yes it will. Small changes can add up to big differences, which we all know to be true.

So, do you think you can rise to the challenge and give up everything meaty for just one day a week? Remember to change your breakfast and lunch ideas too. The full English is out, as is the ham sandwich for lunch! But not only will you feel virtuous, you might actually be doing yourself good and helping to save the planet at the same time!

Pack yourself a veggie lunch

• Stuff a pitta with a mixture of feta cheese, a few olives, cherry tomatoes and a good handful of salad leaves. Drizzle with extra virgin olive oil and a squeeze of lemon just before serving.



• Box up some bulgar Soak two tablespoons of bulgar wheat in boiling water for ten minutes. When it has increased in size, drain off any excess water and refrigerate. Mix in chopped tomatoes, spring onions and handfuls of freshly chopped herbs. Drizzle with lemon juice and extra virgin olive oil and top with rocket leaves.



• Fill a wholemeal roll with cottage cheese, diced cucumber, cherry tomatoes and salad leaves. Add Kiwi fruit if you like.



• Cut some crudites of celery, carrot, cucumber, red and yellow peppers and pop them in a tupperware with a generous dollop of hummous.



• Turn leftover rice into lunch by mixing in slices of fried onion, mushrooms and peppers. Stir in cooked peas or soya beans. Add some cubes of feta if desired.

Quick and easy veggie dinners

If you're stumped for dinner ideas, don't just grab a packet of chicken breasts and abandon the idea. Try these simple risottos or fabulous fast food ideas. Cheat and use a spice and sauce mix for a quick and easy vegetable biryani, or rustle up a seasonal pasta dish of penne with aubergines and tomatoes. If you're really pushed for time, try

• Grating one courgette per person into a frying pan and soften gently with garlic and chilli. Meanwhile cook vermicelli pasta according to the packet instructions. In a separate pan, lightly toast some pine nuts. Add the cooked pasta with the courgettes and mix well. Top with the toasted pine nuts and add a squeeze of lemon. Serve with a fresh salad.



• Roasting a mixture of cubed peppers, courgettes, aubergines, onions and whole cherry tomatoes in the oven until tender. Meanwhile cook some couscous according to the packet instructions. Mix all the roasted veggies into the couscous and stir in a generous slug of sweet chilli sauce. Serve with a rocket and avocado salad.



• Stir-frying a mixture of seasonal fresh vegetables (include peppers, onions, mange-tout or sugar snap peas, tenderstem brocolli - whatever you like really) with some chopped garlic, chillis, and ginger. Mix together a couple of tablespoons of soy sauce, Thai fish sauce, a dash of rice vinegar and a splash of Mirin. Add more fresh chilli if desired and lots of chopped coriander. Just before serving, throw in the sauce mix and juice and zest of at least one lime. Serve with noodles or plain boiled rice.