Meatless Monday embraces the idea that small positive choices can affect mass global change.

The idea dates back to the First World War, when Americans gave up some of their food staples to aid the war’s effort. In the Second World War Americans used Meatless Monday as a way to alleviate the effects the war had on European citizens.

Meatless Mondays had another revival in 2003 as a way to improve health and reduce the environmental impact of the meat industry. Then, in 2009, Paul McCartney and his daughters Stella and Mary launched the Meatless Monday website and cookbook encouraging people to give occasional vegetarianism a try. The movement quickly gained speed with endorsements from governments, doctors, nutrition and food activists and scads of celebrities.

There are many great reasons to go veggie once a week, including personal and environmental health, as well as animal welfare concerns.

If all else fails just take the meat out of what you eat and add some pepper, or just eat Nutella on a spoon.

Reducing your meat intake can have great benefits to your health. It can lessen your risk of obesity, diabetes, heart disease, strokes, cancer and it can lower both your blood pressure and cholesterol levels.

According to the United Nations, the meat industry is responsible for 18 per cent of human generated greenhouse gas emissions — though some studies put the number as high as 51 per cent. It takes 1,500 gallons of water to produce a pound of beef as opposed to the thirty gallons it takes to produce a salad. Cutting meat out of your diet once a week could cut greenhouse gases and water waste by about 14 per cent.

Another great reason to embrace Meatless Monday is for animal welfare.

Animals are routinely abused within the meat and dairy industries. Reducing support for inhumane and cruel practices in any capacity is ideal. Whether animals are sentient beings or not, the cruelty of the industry is simply unfortunate, uncomfortable and unkind. Realistically, factory farming allows meat to remain affordable for the average person, but they are disappointing behaviors for something that is considered a luxury in our diets.

Cooking meat-free from time to time has many personal benefits as well.

You know what is cheaper than meat? Beans. If you are only going meatless on Mondays, don’t spend money on pricey, over-processed meat substitutes. I also find it is a good way to exercise your creativity in the kitchen. You do not need bacon to have mouthwateringly satisfying food. There is no need to worry about protein deficiency as it is uncommon, and with the careful incorporation of eggs, nuts, beans and dairy into one’s diet there is no reason for it.

Meatless Monday is exciting and you can help benefit the world in a simple way. If you want Paul McCartney, Al Gore and Oprah to think you are cool, Meatless Monday is the way to go.

1. Black Bean Burritos: Pile black beans, tomato, onion, lettuce, cheese and salsa on a tortilla. Roll and enjoy with sour cream or guacamole.
2. Pasta: Toss lentils into tomato sauce for a great veggie bolognese. Lentils are a perfect substitute for ground beef and are delicious. Top with Grana Padano parmesan, and serve. Pesto and spaghetti are also fantastic.
3. Curry: Sauté your favourite vegetables and, with curry paste, add coconut milk to simmer for 30-40 minutes. You can also add beans or legumes; chickpeas work great. Serve over rice, vermicelli noodles or quinoa for the protein conscious. You can buy premade sauces to expedite the process.

If all else fails just take the meat out of what you eat and add some pepper, or just eat Nutella on a spoon.

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Graphic: Samantha Braun/The Sheaf