Going without meat doesn’t mean your diet must go without substance.

You can replace some of your favorite foods with healthy vegetarian options.

If you can’t give up meat full time, consider going meatless once a week, says Kerrie Saunders, PhD, a West Bloomfield food consultant and author.

“Every change matters. The better someone feels, the more likely they are to take the next step forward,” said Saunders, who gives tips and recipes at www.drfood.org.

Studies show a diet high in vegetables and low in meat is associated with lower risk of cancer, heart disease, obesity, stroke and high blood pressure.

About 3% of Americans are full-time vegetarians, but you don’t have to go all the way to reap the benefits. Replacing some meals with vegetable-only options can boost your health, said vegan dietitian Virginia Messina.

“It gives you a psychological boost right away,” says Messina, who has a master’s degree in public health from the University of Michigan.

If you do it right, it can be painless to become a vegetarian or a flexitarian, who forays only occasionally into meat. Here’s how to make it happen:

Start small. “Begin gradually and increase the number of meatless meals over time so it’s not overwhelming to come up with all these new choices at once,” Messina says.

Keep it simple. Opt for veggie pizza instead of the usual pepperoni; hearty rice and beans or quinoa with vegetables as a main course; pasta without the meatballs; and dinner salads with delicious, easy add-ins like pecans and apples.

Don’t deprive. Retailers like Meijer and Kroger offer soy ice cream bars, veggie burritos and cheesy vegetable pot pies. Check out products from Amy’s Kitchen and Kashi, brands that offer vegetarian meals busy people can pop in the microwave. “Transition foods look, taste and act the same way as foods you’re comfortable with,” Saunders said.

Replace your favorites. Can’t imagine life without hot dogs? Try a soy dog on a roll slathered in mustard. Veggie burger options abound. In stews, try hearty mushrooms in place of stew meat and finely chopped red peppers in place of ground beef. Sausage and bacon lovers can find soy replacements in most grocery stores. “It’s very hard to get bored,” Saunders said.

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