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.

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。

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Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.

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。

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Use as vegetable in stir fry with other vegetables, with meat or soup.

当蔬菜用。可以用来炒菜，炒肉或煲汤。

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