What to eat if you're craving meat?

December 11, 2025 •

4 min read

According to a 2021 report, global wildlife population sizes have plummeted by 60% in less than 50 years, making sustainable eating choices more critical than ever. If you're looking to reduce your meat consumption, finding a satisfying substitute is key to managing cravings. Here is what to eat if you're craving meat to help you stay on track with your dietary goals.

Quick Summary

This guide offers strategies for curbing meat cravings by focusing on plant-based alternatives that provide similar flavor, protein, and texture. It explores nutrient deficiencies that can trigger cravings, suggests whole-food substitutes, and provides actionable tips for a successful transition.

Key Points

Nutrient Deficiencies Drive Cravings: Sometimes, a meat craving signals a need for protein, iron, or B12, which can be addressed with plant-based, nutrient-dense foods.
Replicate Umami Flavor: Use mushrooms, nutritional yeast, and soy sauce to add the savory, satisfying taste often associated with meat.
Substitute with Textural Foods: Ingredients like tofu, tempeh, seitan, and lentils can mimic the meaty chewiness of different animal proteins.
Stay Hydrated and Eat Regularly: Drinking enough water and maintaining a consistent meal schedule can prevent strong cravings triggered by hunger or drops in blood sugar.
Go for the Full Experience: Recreate favorite meat dishes using plant-based alternatives, such as BBQ jackfruit or lentil-based meatloaf, to satisfy psychological cravings.
Increase Fiber Intake: Plant-based alternatives are typically high in fiber, which helps increase satiety and reduce overall appetite, making it easier to manage cravings.

Understanding the Root of Your Meat Craving

Before exploring alternatives, it's helpful to understand why you might be craving meat in the first place. Often, a meat craving isn't just about the flavor but also the nutrients it provides. Possible triggers include a deficiency in protein, iron, zinc, or Vitamin B12. A craving might also be a psychological response, triggered by familiar aromas or a desire for the savory, umami taste.

Nutrient-Rich Alternatives for Your Cravings

Addressing a potential nutritional gap is a great first step. Rather than a synthetic substitute, opting for whole foods can provide the vitamins and minerals your body may be signaling it needs.

Protein-Packed Plant-Based Foods

Lentils and Beans: Legumes like lentils, black beans, and chickpeas are excellent sources of protein and fiber that help you feel full and satisfied. Use them in chili, stews, or veggie burgers for a hearty, meaty texture. A vegan minced meat substitute can be made from a mix of black beans, tofu, and lentils.
Tofu and Tempeh: These soy-based foods are versatile and can be prepared in many ways to mimic different meat textures. Extra-firm tofu is great for pan-frying to create a crispy bite, while tempeh, made from fermented soybeans, has a firm, nutty flavor perfect for grilling.
Seitan: Made from vital wheat gluten, seitan is known for its incredibly meaty texture. It's high in protein and can be seasoned and cooked to resemble beef, chicken, or pork. There are many simple recipes for making beef-flavored seitan from scratch.
Tree Nuts: Walnuts, almonds, and pecans are not just high in protein and healthy fats but can be used to create meaty textures. For instance, ground walnuts make a delicious and convincing vegan sausage.

Iron-Rich Plant-Based Options

If you are craving red meat, your body may need more iron. While meat is a primary source, many plant foods are also rich in iron, especially when paired with Vitamin C to increase absorption.

Dark Leafy Greens: Spinach and kale are packed with iron. Add them to your meals to boost your intake.
Legumes: In addition to protein, lentils and beans are great sources of iron.
Fortified Cereals: Some cereals are fortified with B vitamins and iron, providing an easy nutritional boost.

Foods for the Umami Flavor

Umami, the savory 'fifth taste,' is a key component of what people love about meat. Fortunately, many plant-based foods can deliver this satisfying flavor profile.

Mushrooms: Portobello and shiitake mushrooms are renowned for their deep, savory, umami flavor and meaty texture, making them fantastic steak or burger alternatives.
Nutritional Yeast: Often used as a cheese substitute, this seasoning has a nutty, savory taste that adds umami to any dish.
Soy Sauce and Miso: These fermented soy products are naturally rich in umami and can be used to marinate plant-based proteins or flavor sauces.

A Comparison of Plant-Based and Meat Proteins

To see how plant-based alternatives stack up, here's a simple comparison of nutritional profiles per 100g, based on average values.


Feature	Average Meat Product	Average Plant-Based Alternative
Energy	Higher (~245 kcal)	Lower (~200 kcal)
Protein	Significantly Greater (~30% more)	Good Source, Variable (~11-16g)
Saturated Fat	Much Higher	Low
Fiber	Very Low	Significantly Higher (14x more)
Carbohydrates	Low	High
Iron	Good Source	Varies, can be lower

Practical Tips for Curbing Cravings

Stay Hydrated: Sometimes the body confuses thirst for hunger or specific cravings. Drink plenty of water throughout the day to stay hydrated.
Eat Regular Meals: Skipping meals can cause blood sugar levels to drop, leading to stronger cravings for fatty, salty foods. Eating small, frequent meals can help keep your energy levels and cravings in check.
Meal Prep: Having nutrient-rich, pre-planned meals can prevent you from reaching for less healthy, processed options when a craving strikes. This is especially useful for vegans who might be at risk of B12 deficiency.
Replicate the Experience: Often, the craving is for the 'experience' of eating meat—the smoky flavor of a barbecue or the heartiness of a Sunday roast. Create plant-based versions of your favorite meat-based meals to satisfy this psychological need. BBQ jackfruit or vegan meatloaf made from walnuts and lentils can hit the spot.

Conclusion: Satisfying Your Cravings Sustainably

Moving away from a meat-centric diet doesn't mean sacrificing flavor or satisfaction. By understanding what your body is truly craving—be it a specific nutrient, a rich umami flavor, or a hearty texture—you can use the wealth of plant-based options to satisfy those desires healthily. Incorporating ingredients like mushrooms, tofu, lentils, and flavorful seasonings can provide the satisfying, meaty experience you want while also boosting your fiber and reducing your intake of saturated fat. Start with a few simple swaps and build a repertoire of delicious, plant-powered meals that make leaving meat behind a breeze. For more information on plant-based diets and their health benefits, organizations like the American College of Lifestyle Medicine offer supportive resources and guidelines.

Frequently Asked Questions

Lentils, finely chopped mushrooms, and walnuts are excellent plant-based substitutes for ground meat. You can also find commercially available plant-based grounds from brands like Impossible or Beyond Meat that mimic the taste and texture of ground beef.

Yes, especially varieties like portobello or shiitake. They have a rich, savory umami flavor and a hearty, dense texture that makes them an excellent and satisfying substitute for meat in many dishes.

If you're craving a meaty texture, try seitan, which is made from wheat gluten and is very fibrous and chewy. Tofu or tempeh, when pressed and cooked until firm, can also offer a satisfying, chewy texture similar to chicken or steak.

A craving for red meat often indicates your body may need more iron, protein, or zinc, as these are all abundant in red meat. Many plant-based foods, such as lentils, spinach, and beans, are also rich in these nutrients.

Vitamin B12 is not naturally found in most plants. To get enough, you can eat fortified foods like cereals or nutritional yeast, or take a B12 supplement. It is especially important for vegans to monitor their B12 intake.

Yes, significantly. Research shows that plant-based diets produce substantially lower greenhouse gas emissions and require far less land and water compared to meat production.

Focus on creating deep, savory umami flavors. Use ingredients like soy sauce, miso paste, mushrooms, and nutritional yeast. Smoking spices like paprika and using plenty of herbs and onions can also build complex, satisfying flavors.