What Happens If You Eat No Meat at All?

October 16, 2025 •

4 min read

Studies have shown that plant-based diets are linked to lower risks of chronic diseases, such as heart disease and type 2 diabetes. So, what happens if you eat no meat at all and transition to a fully meat-free lifestyle?

Quick Summary

This guide details the potential health benefits, such as improved gut health and lower cholesterol, alongside the nutritional considerations and risks of eliminating meat completely. Learn how to plan and maintain a balanced, meat-free diet.

Key Points

Improved Heart Health: Cutting out meat reduces saturated fat and cholesterol intake, significantly lowering the risk of heart disease and stroke.
Better Gut Microbiome: The increased fiber from a plant-based diet feeds beneficial gut bacteria, promoting a healthier digestive system.
Risk of Nutrient Deficiencies: A meat-free diet, especially a vegan one, can lead to deficiencies in Vitamin B12, iron, zinc, and omega-3 fatty acids without careful planning and supplementation.
Weight Management Support: Plant-based diets are generally lower in calories and fat, which can aid in weight loss and long-term weight management.
Potential for Increased Energy: Many people report feeling more energized and less sluggish, as the body uses less energy to digest plants than meat.
Reduced Cancer Risk: Studies link high consumption of red and processed meat to increased risk of certain cancers, which is mitigated by a meat-free diet.
Supplements are Key for Vegans: Those avoiding all animal products must rely on fortified foods or supplements for vital nutrients like Vitamin B12.
Initial Digestive Adjustment: The body may experience temporary gas or bloating as it adapts to higher fiber levels during the transition.

The Immediate and Short-Term Effects of Going Meat-Free

For many, the transition to a meat-free diet results in several noticeable changes within the first few weeks or months. One of the most immediate effects is a change in gut health. A plant-based diet is typically higher in fiber, which feeds beneficial gut bacteria, leading to a healthier gut microbiome. This can, however, also cause initial bloating or gas as your digestive system adjusts to the increased fiber intake. Many people also report a feeling of increased energy, attributing it to the body using less energy to digest heavy, meat-based meals. Additionally, your blood cholesterol levels will likely begin to drop. This is because saturated fat, which significantly impacts cholesterol, is abundant in meat and dairy products.

Impact on Gut Health and Digestion

Increased fiber intake: Consuming more fruits, vegetables, legumes, and whole grains introduces a higher level of dietary fiber, promoting regularity.
Healthier microbiome: The shift in food intake fosters the growth of beneficial gut bacteria, which play a crucial role in overall health.
Initial discomfort: Some individuals experience a temporary increase in gas and bloating as their bodies get used to the change.

Long-Term Health Benefits of a Meat-Free Diet

Over the long term, a well-planned, meat-free diet can have profound health benefits. Research consistently shows that those on plant-based diets have a reduced risk of several chronic conditions. The risk of developing type 2 diabetes is significantly lower, and cardiovascular health often improves with lower blood pressure and cholesterol. Certain cancers, especially colorectal cancer, have been associated with high red and processed meat consumption, and eliminating these can lower that risk. Beyond chronic disease, many report long-term weight management benefits, often losing weight naturally due to lower calorie and saturated fat intake.

Potential Nutritional Deficiencies to Address

While there are many health advantages, eliminating meat requires careful planning to avoid nutritional deficiencies. Meat is a key source of several essential nutrients, and replacing them requires attention. The most critical nutrient for those on a strict vegan diet is vitamin B12, as it is found almost exclusively in animal products. Other nutrients that require monitoring include iron, zinc, calcium, vitamin D, and omega-3 fatty acids.


Nutrient Comparison: Meat vs. Plant-Based Sources	Nutrient	Primary Meat Sources	Primary Plant-Based Sources
Vitamin B12	Red meat, poultry, eggs, dairy	Fortified foods (cereals, milks), nutritional yeast, supplements
Heme Iron	Red meat, poultry, liver	Less-bioavailable non-heme iron in lentils, beans, spinach (enhance absorption with Vitamin C)
Zinc	Red meat, poultry, offal	Poorly absorbed from nuts, seeds, whole grains due to phytates
Calcium	Dairy products	Fortified plant milks, tofu, leafy greens like kale, broccoli
Omega-3s (EPA/DHA)	Fatty fish, eggs	Flaxseed, walnuts, chia seeds (ALA); algal oil supplements (EPA/DHA)
Protein	Meat, poultry, fish	Beans, lentils, soy products (tofu, tempeh), nuts, seeds

Mental Health and Lifestyle Considerations

The psychological and lifestyle impacts of a meat-free diet can be mixed. For some, the shift aligns with ethical or environmental values, leading to a greater sense of well-being and purpose. The increased focus on whole, unprocessed foods can lead to more conscious eating habits. However, studies on mental health and meat-free diets have yielded mixed results, with some suggesting a link to poorer psychological health, particularly for younger individuals, while others find no association. Lifestyle-wise, meal preparation may require more attention to ensure a balanced intake of all necessary nutrients, potentially including supplements.

The Role of Supplements

Supplements can be a valuable tool for anyone on a meat-free diet, especially vegans, to bridge potential nutritional gaps. Vitamin B12 supplementation is frequently recommended for vegans to prevent deficiency and irreversible neurological damage. Iron supplements might be necessary for some, particularly premenopausal women, due to the lower bioavailability of non-heme iron from plant sources. For those who don't get enough sunlight or fortified foods, vitamin D supplements can help maintain bone health. Additionally, algal oil can provide crucial DHA and EPA, the long-chain omega-3s often low in plant-based diets.

Conclusion

Making the decision to eat no meat at all has a wide range of effects on the body, from significant long-term health benefits like reduced risk of heart disease and type 2 diabetes to potential short-term digestive changes and long-term nutritional risks. A well-planned plant-based diet, rich in diverse whole foods, can provide all the necessary macronutrients and can significantly boost overall health. However, careful attention to key micronutrients like Vitamin B12, iron, and zinc is crucial, often requiring fortified foods or supplements to ensure nutritional adequacy. Consulting a healthcare provider or a registered dietitian is a wise step to create a balanced plan that meets your individual needs. For those considering this shift, the benefits can be substantial, provided the risks of nutritional deficiencies are actively managed. For more research-backed information on nutrition, the Academy of Nutrition and Dietetics offers many resources.

Visit the Academy of Nutrition and Dietetics for science-based nutrition guidance

Frequently Asked Questions

Yes, you can get sufficient protein without meat. Excellent plant-based sources include legumes (lentils, beans), soy products (tofu, tempeh), nuts, seeds, and whole grains. Consuming a variety of these foods throughout the day ensures you receive all essential amino acids.

The most significant nutritional risk is Vitamin B12 deficiency. Since B12 is found almost exclusively in animal products, vegans must consistently consume fortified foods (like plant milks or cereals) or take a supplement to meet their needs.

It is common to lose weight when transitioning to a well-planned meat-free diet, as plant-based foods tend to be lower in calories and saturated fat. However, replacing meat with high-fat, processed vegan alternatives or excessive junk food can hinder weight loss.

A meat-free diet generally improves gut health by increasing fiber intake, which promotes the growth of beneficial gut bacteria. This can lead to less inflammation and improved digestion over time, though some initial bloating may occur.

Supplementation is often recommended, especially for Vitamin B12, which is critical for vegans. Depending on your diet and health status, your doctor may also recommend monitoring and supplementing for other nutrients like iron, zinc, or calcium.

Yes, with careful and deliberate planning, vegetarian and vegan diets can be nutritionally adequate for all stages of life, including pregnancy and childhood. These groups have increased nutritional needs and should be monitored by a healthcare professional.

Many people report feeling more energized after giving up meat, as plant-based foods can be easier to digest and are rich in energy-supporting vitamins and minerals. Conversely, poor planning can lead to iron or protein deficiencies, causing fatigue.

Yes, plant-based diets generally have a smaller environmental footprint compared to meat-centric diets. Meat production typically requires more resources and contributes more to greenhouse gas emissions.

Plant-based iron (non-heme iron) is less easily absorbed than animal-based iron (heme iron). You can enhance absorption by pairing iron-rich plant foods with Vitamin C sources like citrus fruits or bell peppers.

Many people on a meat-free diet experience improved skin health, with fewer outbreaks and a brighter complexion. This is likely due to the higher intake of vitamins, antioxidants, and fiber, and lower intake of saturated fats.