Our huge meat consumption, aided by high levels of sugar and fatty foods, is helping fuel the obesity epidemic. According to the Archives of Internal Medicine, eating red meat every day increases your risk of dying from cancer or heart disease by 30%. Higher morality rates are also found in those who eat processed meats.

The good news is there are simple lifestyle changes you can make every Monday that will have a profound impact. One of the easiest things to do is skip meat and eat lower on the food chain. That means choosing fresh fruits and vegetables that aren't processed, coated in high-fructose corn syrup or bathed in fat. Of course you can eat three vegetarian meals a day and still find your calorie intake is high and you lack vital nutrients. But, by cutting out meat on Monday, you're already taking a step in the right direction.

According to the Physicians Committee for Responsible Medicine (PCRM), the numerous health benefits of a plant-based diet include:

1. Prevents cancer. Veggie foods are low in saturated fat, high in fiber and filled with cancer-fighting phytochemicals.

2. Prevents heart disease. According to the PCRM, "animal products are the main source of saturated fat and the only source of cholesterol in the diet.' 

3. Lowers blood pressure. Regardless of sodium levels, studies have found a plant-based diet results in lower blood pressure levels.

4. Prevents or reverses diabetes. A combination of regular exercise and a low-fat plant-based diet can help to control or eliminate adult-onset diabetes.

5. Reduces your chance of developing gallstones or kidney stones. Again, numerous studies have linked plant-based diets to lowering your chance of developing either.

6. Decreases your risk of osteoporosis. In societies with primarily plant-based diets, generally lower rates of osteoporosis exist.

The benefits of going meatless just one day a week are clear. But if this seems daunting, don't fret. There is a wealth of resources to help you make the transition.