Replace Meat Once a Week
Replace one serving of meat with a half cup of legumes and a half cup of whole grains once a week. This change is recommended only once a week in order to create a small and therefore manageable habit. There is nothing wrong with expanding this rule to multiple times a week, but for beginners once a week is adequate. Great grain examples are quinoa, oats, and barley which are all whole grains that are loaded with fiber and protein. For legumes, any beans or lentils that you like are good to use (especially kidney and pinto beans) just make sure to take a look at the sodium content if you're buying them canned.