What meat can you eat if you don't eat red meat?

December 14, 2025 •

4 min read

According to the OECD-FAO Agricultural Outlook, global poultry consumption is projected to grow significantly faster than other meats, indicating a growing preference for alternatives to red meat. For those looking to cut out red meat, numerous delicious and nutritious protein sources can take its place.

Quick Summary

This article details various protein sources for individuals avoiding red meat, including poultry, fish, and other non-mammalian meats. It covers the nutritional benefits, flavor profiles, and culinary versatility of these options, providing comprehensive information for adapting your diet.

Key Points

Embrace Poultry: Lean meats like chicken and turkey are excellent, high-protein replacements for red meat in many dishes.
Discover Seafood: Fatty fish, rich in omega-3s, and lean white fish offer heart-healthy and nutrient-dense alternatives.
Explore Plant-Based Options: Substitutes like seitan, tofu, and legumes can provide complete protein sources with varied textures and flavors.
Consider Wild Game: Leaner game meats such as rabbit and venison offer unique, low-fat, and flavorful alternatives.
Diversify Nutrient Intake: Ensure adequate intake of iron, especially if avoiding red meat entirely, by consuming iron-rich alternatives and pairing plant-based iron with vitamin C.
Focus on Variety: A diverse diet including poultry, fish, and plant proteins helps cover a broader range of vitamins, minerals, and fatty acids.

Lean Poultry Options

Poultry, such as chicken and turkey, is a popular and versatile alternative to red meat, prized for its lean protein content. Both are excellent sources of essential amino acids, which are the building blocks of protein that the body cannot produce on its own.

Chicken

Chicken is a staple in many cuisines and is incredibly adaptable. Different cuts offer varying nutritional profiles.

Chicken Breast: High in protein and very low in fat, making it a favorite for those managing weight. A 3.5-ounce (100g) skinless, boneless chicken breast provides about 31g of protein with only 3.6g of fat.
Chicken Thighs: Slightly higher in fat, which results in a more tender and flavorful meat. A 3.5-ounce (100g) skinless, boneless thigh contains 24.8g of protein and 8.2g of fat.

Turkey

Turkey is another lean poultry option, particularly the breast meat. Ground turkey can also be an excellent, lower-fat substitute for ground beef in many recipes, from burgers to tacos. Turkey is also a good source of B vitamins and minerals like selenium and zinc.

Nutrient-Dense Seafood

The American Heart Association recommends eating fish at least twice a week due to its rich content of omega-3 fatty acids, vitamins, and minerals. Seafood offers a vast array of flavors and textures, with options ranging from lean white fish to fattier, nutrient-dense varieties.

Fatty Fish

Fatty fish are particularly rich in omega-3s, which are crucial for heart and brain health.

Salmon: An excellent source of omega-3s, vitamin D, and high-quality protein.
Mackerel and Herring: Small, oily fish packed with flavor and beneficial fats.
Tuna: A versatile fish, canned or fresh, known for its protein content.

Lean Fish

Leaner fish options are low in calories and provide quality protein that is easily digestible.

Cod, Flounder, and Tilapia: Mild-flavored white fish that are very low in fat and calories.
Shellfish: Clams, oysters, and shrimp are good sources of minerals like iron, zinc, and magnesium.

Other Meats and Plant-Based Alternatives

Wild Game

Certain types of wild game offer very lean and flavorful meat options. For example, rabbit is a delicate meat that is extremely lean and rich in vitamin B12 and iron. Venison, or deer meat, is another very lean and flavorful choice.

Plant-Based Meat Substitutes

For those seeking non-animal sources, the market for plant-based meat substitutes has grown substantially. These products can mimic the texture and taste of meat while offering a different nutritional profile.

Seitan: Made from vital wheat gluten, seitan is known for its meaty, chewy texture and high protein content.
Tofu and Tempeh: Soy-based products that can be prepared in many ways to absorb flavors. Tempeh is fermented, offering a firmer texture and a nutty flavor.

Comparison Table: Non-Red Meat Proteins


Protein Source	Key Nutritional Benefits	Flavor Profile	Best Cooking Methods
Chicken Breast	Lean protein, B vitamins, selenium	Mild, versatile	Grilling, baking, stir-frying, poaching
Salmon	High omega-3s, vitamin D, lean protein	Rich, savory	Baking, pan-searing, grilling
Cod	Lean protein, low calorie	Mild, flaky	Steaming, baking, frying
Turkey Breast	Lean protein, B vitamins, selenium, zinc	Mild	Roasting, grilling, ground for recipes
Tofu	Plant-based protein, iron, calcium	Neutral (absorbs marinades)	Baking, frying, scrambling, simmering
Seitan	Plant-based protein, iron	Chewy, savory, meaty	Grilling, stir-frying, stewing

Navigating Your Diet Without Red Meat

When transitioning away from red meat, a common concern is how to maintain adequate iron levels, particularly the easily absorbable heme iron found in red meat. While plant-based sources provide non-heme iron, which is less readily absorbed, a balanced diet can compensate. Pairing plant-based iron sources with vitamin C-rich foods can enhance absorption. Eating iron-rich fish and poultry also helps cover nutritional needs.

Furthermore, focusing on a variety of protein sources ensures a broad spectrum of nutrients. For example, the omega-3s in fatty fish and the varied mineral content in shellfish are benefits not typically found in poultry alone. Many people also incorporate legumes (like lentils and beans), nuts, and low-fat dairy for protein, following broader dietary recommendations for healthier protein sources.

Incorporating these alternatives can lead to a diet rich in high-quality protein and essential nutrients, without relying on red meat. By exploring different poultry cuts, diverse seafood, and innovative plant-based options, you can create flavorful and healthy meals that fit your dietary needs.

Conclusion: A World of Options Awaits

Cutting red meat from your diet does not have to be a restrictive experience. A wide variety of delicious and nutritious alternatives are readily available, including poultry like chicken and turkey, and a diverse range of seafood from fatty salmon to lean white fish. Combining these with plant-based proteins like seitan and tofu can create a well-rounded and exciting diet. By focusing on incorporating these different options, you can maintain a balanced, protein-rich diet that is both flavorful and beneficial for your health. Whether you choose to primarily consume poultry, fish, or explore plant-based avenues, a fulfilling and healthy culinary journey awaits.

Harvard Health offers additional guidance on healthy protein substitutions when limiting red meat.

Frequently Asked Questions

Non-red meats primarily include poultry (chicken, turkey, duck) and fish/seafood (salmon, cod, shrimp). Pork is sometimes classified ambiguously, but the USDA defines red meat as coming from mammals, which includes pork.

Yes, you can. While red meat provides heme iron, which is more easily absorbed, other sources like poultry, fish, and plant-based foods such as lentils and beans contain non-heme iron. Pairing these with vitamin C-rich foods improves iron absorption.

Yes, the breast meat of chicken and turkey is typically categorized as white meat. White meat and dark meat in poultry differ in color and nutrients, but both are good sources of high-quality protein.

For burgers, excellent substitutes include ground turkey or ground chicken. Plant-based alternatives like seitan or specific veggie burger patties can also replicate the experience of a meat burger.

Popular vegetarian alternatives include tofu, tempeh, lentils, beans, and seitan. These can be used to create flavorful and satisfying meals that replace the protein component of red meat.

Fish is often considered a healthier option than red meat due to its lower saturated fat content and high levels of heart-healthy omega-3 fatty acids, especially in fatty fish like salmon. However, nutritional benefits vary depending on the specific type of fish and red meat.

Non-red meats often have a milder flavor, making them ideal for absorbing marinades, rubs, and sauces. Seasonings, herbs, and spices are key to adding depth, while poaching or steaming can highlight their natural flavors.