What do I need to eat to replace meat?

January 4, 2026 •

3 min read

Research indicates that increasing plant protein intake is linked to a lower mortality rate, especially from cardiovascular disease. Knowing what to eat to replace meat is crucial for adopting a healthier diet.

Quick Summary

This guide covers essential proteins, vitamins, and minerals needed to remove meat from the diet. Includes options for whole foods, fortified products, and supplements for balanced eating.

Key Points

Legumes are Key: Beans, lentils, and chickpeas are protein and fiber powerhouses, forming the foundation of satisfying meat-free meals.
Embrace Soy Products: Tofu and tempeh are excellent complete protein sources, offering versatile options for scrambles, stir-fries, and marinated dishes.
Strategize for Iron: Enhance plant-based iron absorption by pairing iron-rich foods like lentils and spinach with vitamin C sources, such as citrus fruits.
Prioritize Vitamin B12: Since B12 is mainly in animal products, rely on fortified foods like plant milks and cereals, or consider a supplement.
Build Balanced Plates: Construct meals around a balance of protein (legumes, soy), carbs (whole grains), and ample vegetables to ensure satisfaction and nutrient diversity.
Don't Fear Variety: Transition slowly by experimenting with different cuisines and new ingredients like mushrooms or jackfruit to keep meals exciting and flavorful.
Plan Ahead for Success: Meal prep and planning can prevent reliance on overly processed meat alternatives and ensure all nutritional needs are met throughout the week.

Essential Plant-Based Proteins for Your Diet

Replacing meat requires incorporating various high-quality plant-based protein sources. Protein is vital for the body, and many plant foods offer a rich supply, often with added fiber and lower saturated fat.

Legumes: The Hearty Foundation

Beans, lentils, chickpeas, and peas are excellent for meat-free diets, offering substantial protein and fiber.

Lentils: Provide about 18 grams of protein per cup cooked and work well in soups and stews.
Beans (black, kidney, pinto): Great in chili and tacos; combined with whole grains, they form a complete protein.
Chickpeas: Perfect for hummus, roasting, or adding to curries.

Soy-Based Products: Complete Protein Powerhouses

Soy is a complete protein, containing all nine essential amino acids.

Tofu: Made from condensed soy milk, it's available in various firmness levels suitable for different dishes.
Tempeh: A fermented soybean cake with a firm, nutty texture, higher in protein and fiber than tofu.
Edamame: Young soybeans, great as a snack or in salads.

Nuts and Seeds: Convenient Protein and Healthy Fats

Nuts and seeds are high in protein and provide heart-healthy fats and other nutrients.

Hemp seeds: Offer about 10 grams of protein and all nine essential amino acids per three tablespoons.
Chia seeds and Flaxseeds: Good sources of fiber and protein, suitable for smoothies or oatmeal.
Walnuts and almonds: Excellent for snacking or adding to meals.

Grains and Pseudo-Cereals: Beyond the Staple

Many whole grains and pseudo-cereals contain significant protein.

Quinoa: A complete protein with about 8 grams per cooked cup.
Seitan: Made from vital wheat gluten, it's high in protein and often used for mock meats.

Focusing on Key Nutrients When Replacing Meat

Special attention is needed for certain vitamins and minerals when removing meat from your diet. Plant-based foods can provide these, but planning is crucial.

Iron

Plant-based iron (non-heme) is less easily absorbed than the heme iron in meat. Vegetarians may need nearly double the recommended intake.

Pair with Vitamin C: Combining iron-rich foods with vitamin C sources improves absorption.
Good sources: Lentils, spinach, fortified cereals, and dried apricots.

Vitamin B12

Essential for nerve function and red blood cells, B12 is mainly found in animal products.

Fortified foods: Look for fortified plant milks, nutritional yeast, and cereals.
Supplements: A B12 supplement is often recommended for vegans.

Calcium and Vitamin D

Important for bone health.

Calcium sources: Fortified plant milks, calcium-set tofu, and leafy greens.
Vitamin D: Sunlight, fortified foods, and supplements are sources.

Comparison of Plant-Based Protein Sources


Source	Protein Content	Notes	Uses
Lentils	~18g per cup (cooked)	High in fiber, affordable.	Soups, stews, vegetarian meatloaf.
Tofu	~8g per 100g	Versatile, neutral flavor.	Scrambles, stir-fries, creamy sauces.
Tempeh	~19g per 100g	Fermented, nutty flavor.	Marinated planks, ground substitute.
Quinoa	~8g per cup (cooked)	Complete protein.	Grains bowls, salads, as a rice substitute.
Seitan	~21g per 100g	Chewy, meat-like texture.	Mock meats, roasts, sliced deli meat.
Black Beans	~15g per cup (cooked)	High in fiber, good source of iron.	Tacos, chili, burgers.
Chickpeas	~15g per cup (cooked)	Versatile, good in texture.	Hummus, roasted snacks, curries.

Building Balanced Meat-Free Meals

Aim for a balanced plate with a quarter protein, a quarter carbs, and half vegetables.

Breakfast: Try a tofu scramble or overnight oats with seeds and berries.
Lunch: A lentil soup or quinoa salad bowl with chickpeas provides nutrients and satiety.
Dinner: Consider mushroom bourguignon, lentil chili, or use walnuts for taco filling. Roasted vegetables with tempeh or baked tofu are also good options.

The Role of Smart Substitutes

Plant-based meat substitutes can ease the transition, mimicking meat's taste and texture. While often processed, they can help with cravings, but whole foods should be the main focus.

A Final Word on a Meat-Free Diet

Replacing meat means shifting to plant-based foods as the meal's foundation. Planning ensures nutritional needs are met, especially for B12, iron, and calcium. A well-planned plant-based diet is diverse, delicious, and satisfying.

Learn more about creating a balanced plant-based diet from the British Heart Foundation: How to get protein without the meat.

Conclusion

By incorporating a variety of legumes, soy products, nuts, seeds, and fortified grains, a nutritionally complete and satisfying diet without meat is achievable. Pay attention to iron, B12, and vitamin D, and plan meals for diverse flavors and textures. This approach supports a smooth and enjoyable transition, promoting health and wellness.

Frequently Asked Questions

Legumes like lentils and chickpeas are excellent, affordable sources of protein and fiber. Soy products such as tofu and tempeh are considered complete proteins and are also very effective meat substitutes.

To get enough iron, consume iron-rich plant foods like lentils, chickpeas, and spinach alongside vitamin C sources (e.g., bell peppers, oranges) to enhance absorption. Using a cast iron pan can also help increase iron content.

Vitamin B12 is primarily found in animal products. For those avoiding meat, reliable sources include fortified foods like breakfast cereals, nutritional yeast, and plant-based milks, along with regular supplementation.

Yes. The key is to focus on protein, fiber, and healthy fats from plant sources. Including plenty of legumes, whole grains, nuts, and vegetables will provide the bulk and nutrients needed for lasting satiety.

While convenient for satisfying cravings, processed meat substitutes are not always the healthiest option due to high levels of salt, sugar, and fat. Whole food alternatives like mushrooms, lentils, and tofu should form the core of your diet.

Seitan (wheat gluten) offers a very chewy, meat-like texture, while tempeh provides a firm, substantial consistency. Shredded jackfruit is a popular substitute for pulled pork or chicken in tacos.

Begin by making small, gradual changes, like committing to one meatless day a week or replacing one meal per day with a plant-based option. Slowly introduce new flavors and ingredients to build a sustainable habit.