Less meat, more nutrients: How to switch to a plant-based diet

The animal rights organization ANINOVA has published recent footage from chicken fattening facilities in Brandenburg. It shows injured and sick animals, dead chickens in the barn, massive structural defects, yet still an official "animal welfare" seal. These facilities supply the slaughterhouse group Plukon, one of whose main customers is KFC.

The outrage over such conditions is immense, yet they are not isolated cases. They are a manifestation of a system geared toward maximum efficiency: millions of animals in confined spaces, rapid fattening, and low prices. Promises of "animal welfare" can hardly conceal this.

Jessica Klein is a nutritionist and attachment-oriented family coach®. She supports families with plant-based nutrition, breastfeeding, sleep, and complementary feeding – in a well-founded, empathetic, and practical way. She is part of our EXPERTS Circle . The content represents her personal perspective based on her individual expertise.

Every day, we have a choice whether to support these structures with our consumption or to choose alternatives. This isn't just about animal welfare. It's also worthwhile to critically examine meat consumption from a health and environmental perspective.

Studies have shown for years that high consumption of red and processed meat is associated with an increased risk of cardiovascular disease, type 2 diabetes, and certain types of cancer. Chicken is often considered a "lighter" alternative, but it doesn't provide the health benefits many believe.

A plant-based diet, on the other hand, offers many advantages:

1. Fiber from whole grains, legumes, and vegetables promotes healthy intestinal flora and has a positive effect on the immune system and psyche.
2. Plant proteins (e.g., from lentils, tofu, or oats) meet your needs just as well as animal protein, provided you pay attention to variety and combination. When you combine different protein sources throughout the day (classic: legumes + grains, e.g., lentils with rice, hummus with bread, tofu with quinoa), the amino acid profiles complement each other.
3. Vitamins and minerals such as folic acid, magnesium and phytochemicals have been proven to contribute to disease prevention.

Many people want to eat less meat, but worry that they'll be missing out on important nutrients. Here's a look at the facts:

1. Protein: Just 2-3 portions of pulses or soy products per day cover your needs.
2. Iron: Abundant in lentils, chickpeas, tofu, and pumpkin seeds. Absorption is significantly improved with vitamin C-rich foods (e.g., bell peppers, citrus fruits).
3. Calcium: Comes not only from milk, but also from sesame, almonds, kale, or calcium-rich mineral water. When choosing plant-based milk, make sure it's calcium-fortified.
4. Vitamin B12 supplementation is essential for a purely vegan diet. This is easy and reliable. Drops or sprays are particularly practical, as they are absorbed through the oral mucosa and can therefore be easily utilized even if absorption in the intestines is difficult.

In short, a well-planned plant-based diet can provide all the nutrients we need.

Images of factory farming trigger dismay. But as soon as the headlines fade, everyday life often returns, along with old habits. For real change to happen, concrete steps are needed.

1. Consciously reduce your intake: Do you really need to eat meat every day? One or two plant-based meals a day can make a difference.
2. Try plant-based alternatives: Today, there are not only meat substitutes, but also traditional recipes such as lentil bolognese, chickpea curry, or millet salad that are nutrient-rich and suitable for everyday use.
3. Shopping regionally and seasonally: This not only supports our own health, but also sustainability and local structures.

Conclusion : ANINOVA's revelations show that animal welfare labels are no guarantee of humane animal husbandry. But we as a society can decide how much weight we give to such systems. Fewer animal products mean less suffering, no more exploitation, and, at the same time, more health and sustainability for ourselves.

It's not about sacrifice, but about gain: more variety on the plate, more energy in everyday life and the good feeling of making a difference.

If you want to try out how delicious plant-based cuisine can be, here is a simple recipe for a filling, nutrient-rich salad:

1. 1 tbsp olive oil
2. 1 small onion
3. 80 g red or yellow lentils
4. 80 g quinoa
5. 1 handful of parsley
6. 5 dates
7. Juice of one lime
8. 300 ml vegetable stock
9. 1 tbsp maple syrup
10. curry, salt, pepper, chili

Preparation:

Cook the lentils. Simmer the quinoa in vegetable broth for about 10 minutes. Meanwhile, finely chop the herbs, onion, and dates. Season the quinoa and lentils with curry, salt, pepper, and chili, then fold in the herbs, onion, and dates. Season to taste with olive oil, lime juice, maple syrup, and other spices, if desired.

Perfect as a main course or side dish – healthy, inexpensive and ready in 20 minutes.

Lentils and quinoa provide high-quality plant-based protein and complement each other in their amino acid composition. At the same time, they're packed with fiber, which keeps you full for longer and promotes gut health.

Quinoa also contains iron and magnesium.

Lentils are rich in folate and plant-based iron, which is especially important during pregnancy and breastfeeding.

Parsley provides vitamin C, which improves iron absorption.

Dates provide natural sweetness, fiber and potassium.

Olive oil provides healthy monounsaturated fatty acids.

Spices such as turmeric in curry powder or chili have anti-inflammatory effects and stimulate the metabolism.

The salad covers several important nutrient groups: protein, complex carbohydrates, fiber, iron, magnesium, vitamin C and healthy fats.