Meatless Mondays are about to gain in popularity.

A recent infographic by grocery delivery program Door To Door Organics, found that Americans eat at least 12 ounces of meat per day, almost 50 per cent more than the recommend daily amount.

Not only does meat cost a lot to produce (and even buy), it also hurts our environment. In fact, one 2011 study found eating less meat could double the world's food supply.

And that's a lot of meat. For most people, protein consumption should always be balanced, without overconsumption. A March study published by the Archives of Internal Medicine through Harvard University found eating too much red meat can shorten one's lifespan. The infographic also pointed out eating too much meat can lead to kidney stones, dehydration and calcium loss.

But how much is too much? Dieticians of Canada recommend one serving (75 g or 2 1/2 ounces) of meat every day, along with a meat alternative to make up the recommended daily intake of five ounces of protein. They also suggest mixing up your options: Go for a beef burger one day and maybe tofu steak the next.

Having trouble finding other alternatives? Here are 8 substitutes that can be equivalent to one ounce of meat:

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  • Quinoa

    A half plate of cooked quinoa is the same as eating one ounce of meat.

  • Tofu

    Two ounces of tofu is equal to one ounce of meat.

  • Tempeh

    One ounce of tempeh is equivalent to one ounce of meat.

  • Black Beans

    1/4 of cooked black beans equals one ounce of meat.

  • Peanut Butter

    PB without the J. One tablespoon of peanut butter is the same as eating one ounce of meat.

  • Chickpeas

    Eating at least 1/4 of can of chickpeas is the same as eating one ounce of meat.

  • Kidney Beans

    You got it. Having at least 1/4 of a can of red kidney beans is the same as eating one ounce of meat.

  • Almonds

    Having half an ounce of almonds equals one ounce of meat.

LOOK: The full infographic:

Do You Eat Too Much Protein?

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