从你知道的开始：列出一个由你已经在食用或者现成的非肉类菜单，如加番茄沙司的意大利面或干煸蔬菜。
Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
西红柿里的番茄红素能帮助预防结肠癌，前列腺癌以及膀胱癌，橄榄油能帮助你的身体吸收番茄红素，而富含纤维的意大利面减少你的结肠癌风险。
The lycopene in the tomatoes protects against colon, prostate, and bladder cancers; the olive oil helps your body absorb the lycopene; and the fiber-filled pasta reduces your risk of colon cancer.
做低盐意大利面酱汁的公司用比干香料和低级番茄成本更高的在蔓藤上自然成熟的番茄和新鲜香草来提味。
Companies that make low-salt pasta sauces improve the taste with vine-ripened tomatoes and fresh herbs that cost more than dried spices and lower grade tomatoes.
带意大利干酪的番茄酱面
任何一种意大利面：意大利番茄牛肉面很好吃，或是烘培、酿面食也很不错
Any kind of pasta: Bolognese is good, or baked and/or stuffed pastas are good
逐渐提高。逐周增加你所吃的无肉餐数，比如说含有炒时蔬和番茄酱的意大利面。
Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
波士顿龙虾意大利面淋上少许咖喱酱，而不是传统的意大利番茄酱，别有一番风味。
A very simple dish of Boston lobster spaghetti cooked in a mild curry sauce instead of the traditional Italian tomato sauce.
蘸着少量的番茄酱，而不是精心烹制的特殊酱料，吃意大利面，这并不痛苦 – 这只是个很小的例子，它可以代表很多事情。
There's no suffering in eating spaghetti with a thin tomato sauce – this is just one little example here, that stands for many things – rather than a nice, specially prepared sauce for pasta.
蘸着少量的番茄酱，而不是精心烹制的特殊酱料，吃意大利面，这并不痛苦 – 这只是个很小的例子，它可以代表很多事情。
There's no suffering in eating spaghetti with a thin tomato sauce – this is just one little example here, that stands for many things – rather than a nice, specially prepared sauce for pasta.
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