9 Meat Replacement Options for Vegetarians

Vegetarians must be proactive in getting protein and other nutrients into their diets.
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One of the biggest challenges to becoming a vegetarian is making sure that you still get the protein and other nutrients like omega 3 fatty acid that are so prominent in meat. Missing out on those nutrients can be hugely detrimental to your health, and so if you’re planning on saying goodbye to meat, be sure you have a plan in place for how you’ll make up for it.

If you’re new to the vegetarian scene, you might also find that there are some dining experiences that seem hard to replicate without meat. An incredible amount of non-vegetarian meals center around meat, and it can be a hard transition to make if you’re not prepared.

So what’s a non-meat-eater to do? Try out some of these meat substitutes to make sure you have a way to get all the protein, omega 3, and other nutrients you’ll still need.

1. Nuts—Lots of nuts have high concentrations of omega 3, protein, and fiber in them. Try mixing raw walnuts, peanuts, almonds, and other nuts in with salads, stir-fry, and more. Just don’t overdo it—nuts are also high in calorie content.
2. Tofu—Made from coagulated soymilk, tofu is a bean curd that’s very high in protein. It doesn’t have much taste on its own, but can be great mixed in with sauce, in a stir-fry, or grilled with some spices. Scramble it up in the morning like eggs, or make some veggie kebobs.
3. Soy—This is one of the most popular substitutes for meat; it’s very versatile, has lots of protein, is low in fat and cholesterol, and can even help fight cancer.
4. Eggplant—It’s like eggplant was made to replace meat. It’s got a meaty texture and is chock full of fiber, antioxidants, B vitamins, and potassium. I find it best in lasagna, pasta, and other tomato-y Italian dishes.
5. Portobello Mushrooms—Like eggplant, Portobellos have a meaty texture that makes them an ideal substitute for meat. You can slice them up and make steaks, stuff them with your favorite veggies and cheeses, roast them, and so much more. Plus, you’ll get lots of protein in the deal.
6. Legumes—AKA beans, peas, and lentils. Members of the legume family are loaded with protein, folate, iron, magnesium, and potassium. Throw them in a stew, stir-fry, or salad.
7. Tempeh—Made from soy, tempeh is full of iron, calcium, protein, and vitamin B12. It comes molded into patties and can be baked, steamed, deep-fried, sautéed, and everything else under the moon.
8. Bulgur Wheat—This whole grain is a form of whole wheat that can be used as rice, meatloaf, and even sausages. It’s got you covered for fiver content, protein, potassium, iron, and more.
9. Seitan—A wheat gluten, seitan has a similar texture to some meats. Its protein content is comparable to actual meat, making it a perfect substitute in many meat dishes.

Meat-Eater Corner: How to Choose Meat More Safely

Try these suggestion for choosing meat wisely.
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There’s been a lot in the news lately about how germy and bad some meat can be for us. Some might even find themselves wondering whether or not they even want to continue being meat-eaters. I know I’ve pondered the possibility of going vegetarian myself, but I haven’t yet walked down that road.

I don’t know if I will ever commit to a meat-free lifestyle, so knowing how to choose the healthiest and safest meat is a top priority. Sure, it all looks the same when you’re browsing the meat aisle—but that assumption could get you into trouble.

I’m certainly no “germaphobe,” but I like to know that what I’m putting in my body the majority of the time is good for it. If you’re a concerned citizen like me, consider following some of these tips for making wiser decisions about meat.

Vegetarians Have Healthier Hearts

Eating meat could affect your heart health.
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It’s easy to assume that a diet full of lots of meat (protein) is healthy. In fact, many people feel a meal isn’t quite complete without at least a small serving of meat. But the truth is, meat’s not all it’s cracked up to be. No question about it, meat is a great source of protein—but it’s also a big source of saturated fat and sodium.

When it comes to ischemic heart disease, two of the main risk factors are high blood pressure and high cholesterol. Saturated fat is the biggest dietary factor that contributes to the production of cholesterol. As for sodium, it’s the biggest dietary determinant of high blood pressure, according to Dr. Peter McCullough, cardiologist for St. John Providence Health System.

Vegetarian diets had a lower risk of heart disease.
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Because a vegetarian diet leaves out meat, which can be full of sodium and saturated fat, vegetarians are 32% less likely to develop heart disease than meat eaters. This is according to a British study published in The American Journal of Clinical Nutrition. The study surveyed over 44,000 people, 34% of which were vegetarians.

Of course, one doesn’t necessarily need to become a vegetarian to cut saturated fat and sodium from their diets. It certainly makes it easier, but vegetarianism can also come with problems like not getting enough protein and consuming too many sugars. Cheese, which vegetarians tend to consume in larger amounts, is also a big source of saturated fat.

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Beef is the unhealthiest source of protein.

Being choosy about meat products can go a long way in lowering the chance of heart disease. Fish is the healthiest source of protein, followed by beans and nuts. The least healthy source of protein is beef, since it’s usually quite fatty. McCullough recommends staying away from the “three s-es:” sugars, starches, and saturated fats to lower health risks.

I generally eat about half my main courses vegetarian and the other half with a serving of meat. Do you eat meat, or are you a vegetarian? I’d love to hear your input in the comments below!