Will you get sick from not eating meat? An essential nutrition diet guide

November 7, 2025 •

4 min read

According to a 2023 review in Nutrients, individuals on well-planned vegetarian diets tend to have a lower body mass index (BMI) and lower chronic disease risk compared to meat-eaters. However, the notion that you will you get sick from not eating meat is a common concern that can be avoided with proper nutritional planning.

Quick Summary

A meatless diet is healthy if strategically planned to prevent nutrient shortfalls, especially in vitamin B12, iron, and zinc. Focusing on a variety of whole plant foods, fortified products, and supplements is key to thriving without meat.

Key Points

Nutrient replacement is crucial: Simply removing meat without replacing key nutrients like B12, iron, and zinc can lead to deficiencies.
B12 requires attention: Vegans must use fortified foods or supplements, as B12 is found naturally almost exclusively in animal products.
Enhance iron absorption: Plant-based (non-heme) iron is less bioavailable; pair iron-rich foods with vitamin C to maximize absorption.
Combine proteins strategically: Eat a variety of plant protein sources throughout the day to ensure intake of all essential amino acids.
Transition gradually: Ease into a meatless diet to allow your body to adjust and prevent initial digestive discomfort.
Focus on whole foods: A healthy meatless diet is not just about avoiding meat, but about embracing nutrient-dense whole plant foods.
Consult a professional: For personalized advice and monitoring, consider speaking with a registered dietitian or healthcare provider.

For anyone considering a vegetarian or vegan lifestyle, the question of nutrient adequacy is paramount. While a diet free of meat can be exceptionally healthy, it requires conscious planning to ensure you receive all the vitamins and minerals once sourced from animal products. Simply removing meat without replacing its nutritional value can lead to deficiencies that affect your energy levels, immune system, and overall health.

Potential Nutritional Deficiencies on a Meatless Diet

Eliminating meat from your diet requires focusing on alternative sources for several key nutrients. While a thoughtfully constructed plant-based diet can provide all necessary nutrition, certain deficiencies can arise if you are not careful.

Vitamin B12

Vitamin B12 is essential for red blood cell formation, nerve function, and DNA synthesis. It is naturally found almost exclusively in animal products. For vegetarians who consume dairy and eggs, these can be reliable sources. However, for vegans, supplementation or the consumption of fortified foods is critical. Examples of fortified foods include nutritional yeast, some plant milks, and breakfast cereals. Ignoring this can lead to severe issues like anemia, fatigue, and irreversible nerve damage.

Iron

Iron is vital for transporting oxygen throughout the body and preventing anemia. Meat contains heme iron, which is highly bioavailable and easily absorbed. Plant-based iron (non-heme) is less readily absorbed by the body. Vegetarians, especially menstruating women, may need to consume up to 1.8 times more iron than omnivores. To maximize absorption, pair iron-rich plant foods with sources of vitamin C. Good sources of iron include:

Lentils, beans, and peas
Dark leafy greens like spinach and kale
Tofu and tempeh
Fortified cereals and whole grains
Nuts and seeds

Zinc

Zinc plays a crucial role in immune function, wound healing, and cellular growth. The absorption of zinc from plant foods can be limited by phytates, compounds found in whole grains and legumes. Techniques like soaking, sprouting, or fermenting can improve zinc absorption. Plant-based sources include nuts, seeds (hemp, pumpkin), legumes, and whole grains.

Protein

Protein is necessary for building and repairing tissues. Animal proteins are considered 'complete' because they contain all nine essential amino acids. Many plant proteins are 'incomplete,' meaning they lack one or more essential amino acids. However, by eating a variety of plant-based protein sources throughout the day, you can get all the necessary amino acids. Combining foods like rice and beans, or consuming complete plant proteins like quinoa and soy products, ensures adequate intake.

The Benefits of a Balanced Plant-Based Diet

When done correctly, a meat-free diet can offer substantial health benefits. Studies have consistently linked plant-based eating patterns to improved health outcomes.

Lower risk of chronic disease: Research indicates a lower risk of heart disease, type 2 diabetes, and certain cancers.
Improved cholesterol levels: Plant-based diets are low in saturated fat and dietary cholesterol, which can lead to lower total and LDL ('bad') cholesterol.
Healthier gut microbiome: The high fiber content in plant foods promotes the growth of beneficial gut bacteria, which can positively influence overall health.
Better weight management: Plant-based meals are often lower in calories and higher in fiber, aiding in weight loss and maintaining a healthy BMI.

Comparison of Nutrient Intake


Nutrient	Primary Source in Omnivorous Diet	Primary Sources in Plant-Based Diet	Consideration for Vegetarians/Vegans
Vitamin B12	Meat, eggs, dairy, fish	Fortified foods, nutritional yeast, supplements	Supplementation is essential for vegans; fortified products are key
Iron	Red meat, poultry	Legumes, leafy greens, fortified cereals	Pair non-heme iron sources with Vitamin C for better absorption
Zinc	Meat, shellfish	Legumes, nuts, seeds, whole grains	Soaking/sprouting improves absorption; supplement if needed
Protein	Meat, dairy, eggs	Soy, legumes, nuts, seeds, quinoa	Eat a variety of protein sources to ensure all essential amino acids are consumed
Omega-3s	Fatty fish	Walnuts, flaxseed, chia seeds, algal oil	Conversion of plant-based ALA to EPA/DHA is inefficient; consider supplements
Calcium	Dairy products	Fortified plant milks, tofu, leafy greens	Choose fortified products and high-bioavailability greens like kale

Transitioning to a Healthy Meatless Diet

To avoid getting sick when transitioning away from meat, follow these steps:

Ease in slowly: Instead of an abrupt change, gradually increase the number of plant-based meals you eat each week. This allows your body to adjust to a higher fiber intake, which can prevent initial bloating.
Learn new recipes: Explore cuisines that are naturally rich in plant-based ingredients, such as Indian, Ethiopian, and Mexican foods. This can help you discover new, delicious ways to prepare meals without meat.
Stock your pantry: Keep a well-stocked supply of healthy staples like legumes, nuts, seeds, whole grains, and fortified products. Having these on hand makes meal planning easier and more nutritious.
Consider supplementation: Consult with a healthcare provider or dietitian to determine if you need supplements for nutrients like Vitamin B12, Vitamin D, or Omega-3s, especially if you are following a strict vegan diet.

Conclusion: Planning Prevents Sickness

Ultimately, the answer to will you get sick from not eating meat is a clear "no," provided that you approach your new eating pattern with careful planning and awareness. A thoughtful meatless diet can be exceptionally healthy, reducing your risk for numerous chronic conditions and boosting overall wellness. The key is not just about what you remove from your diet, but what you add in its place. By focusing on a diverse range of whole plant foods, leveraging fortified products, and considering strategic supplementation, you can thrive on a plant-based diet while avoiding the risk of nutritional deficiencies.

For more detailed information on balanced vegetarian nutrition, consult resources from organizations like the Academy of Nutrition and Dietetics or the Mayo Clinic.

Frequently Asked Questions

If you stop eating meat suddenly without proper planning, you may experience symptoms like fatigue, weakness, or digestive changes. This is often a result of insufficient intake of key nutrients like iron and B12, or an increase in fiber that your body is not used to.

Yes, you can get enough protein without meat by consuming a variety of plant-based sources like legumes (beans, lentils), soy products (tofu, tempeh), nuts, seeds, and whole grains. Combining different sources helps ensure you get all essential amino acids.

Vegans need a reliable source of vitamin B12, typically through fortified foods or a supplement, as it's not found naturally in plants. Other nutrients like iron, zinc, and omega-3s may also require supplementation, depending on your diet and individual needs.

To increase iron absorption from plant sources (non-heme iron), consume them alongside foods rich in vitamin C, such as citrus fruits, bell peppers, or broccoli. Cooking in cast-iron cookware can also add dietary iron.

Early signs of vitamin B12 deficiency can include fatigue, weakness, and generalized lethargy. If left unaddressed, it can lead to more serious neurological symptoms like nerve tingling and memory issues.

When you first increase your intake of fiber from plants, you may experience more gas or bloating as your gut microbiome adjusts. This typically subsides as your body adapts to the new diet. Fermented foods like yogurt or tempeh can help regulate gut flora.

A well-planned vegetarian diet can reduce the risk of heart disease, type 2 diabetes, and certain cancers compared to a diet high in processed and red meats. However, an unhealthy vegetarian diet consisting of refined carbs and processed foods is not healthier than a balanced, omnivorous diet.