Healthy Meat Substitutes Are Easy To Find

Question by Libby N. (Boston, MA)
Posted on December 21, 2006

I am trying to move towards a vegetarian diet. What are some good substitutions for meat?

Amy's Answer

Amy Bragagnini, MS, RD, CSO, is a registered dietitian and…Read Full Bio

If it is a “vegetarian” lifestyle that you are working towards, you will need to give up all meat, fish, and poultry. True “vegans” are vegetarians who abstain from eating or using all animal products, including milk and milk products, eggs, leather, silk or wool. First decide which type of vegetarianism works best for you. Keep in mind that it is vital that you eat a wide variety of foods, including fruits, vegetables, whole grain products, seeds, nuts and legumes.

When meat is cut out of the diet, you will need to make sure you are obtaining adequate protein. Ideas for good protein sources include: beans, lentils, tofu, nuts, seeds, peas, tempeh, and chickpeas. Vegetarians need to obtain several other vitamins and minerals that are commonly found in meat. Iron and vitamin B12 are abundantly found in meat and you will need to make sure that your diet includes foods that are high in these nutrients including: mushrooms, baked potatoes with skin, beans, green leafy vegetables like spinach and chard, tempeh, bulgur, and iron fortified foods like cereal.