by Most people love the taste of meat. In fact, did research for News Week in 2023 it was found that more than 80 percent of Americans eat some form of meat at least once a week. The most popular meat in the United States is chicken, closely followed by beef, pork, fish and turkey.
But more and more, research suggests that meat-heavy diets are not only bad for the planet (animal agriculture leads emissions and deforestation), but aren’t great for our health, either. This is why many experts are urging more people to eat plant-based foods instead.
“Reducing meat consumption has many health benefits, including improved heart health, lower risk of chronic diseases such as type 2 diabetes and certain cancers, better weight management, reduced inflammation, improved digestive health, cholesterol levels Lower LDL (“bad”), and even increased longevity,” Carolina Schneider, MS, RD, nutritionist and consultant for the plant-based brand Daily Harvest, told VegNews. “Incorporating more plant-based foods into your diet can support overall wellness and protect against many preventable diseases.”
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However, research shows that although people enjoy eating meat, many are reluctant to follow this advice. According to one 2020 Gallup survey, for example, nearly one in four Americans say they have reduced their meat intake. He also noted that women are twice as likely as men to report cutting down on meat, and that most are doing so for health reasons.
“Cutting out meat can make a big difference to your body, and the benefits go beyond the numbers on the scale,” says Sapna Peruvemba, MS, RDN Health with Sapna. “When people reduce their meat intake, they’re not just swapping a burger for a salad – they’re making a conscious choice to live longer, feel better and improve their overall health.”
Below, you can find some advice from both Schneider and Peruvemba on how to lower your meat intake, as well as some eight plant-based alternatives to meat (all of which will satisfy even the most carnivorous among us).
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how to reduce meat intake when you really love meat
According to Gallup, survey participants tried a variety of approaches to cutting back on meat, but some of the most popular ways included reducing the amount of meat on the plate, say by swapping out a sausage for two or two rashers. bacon on one.
This alone can have a major impact on health. Earlier this year, researchers from the University of Edinburgh reported that a 30 percent reduction in processed meat intake could prevent more than 350,000 cases of type 2 diabetes per year, around 92,500 cases of heart disease, and more than 53,000 case of bowel cancer each year. in the US over 10 years.
Gallup reported that some people were also cutting back by swapping some of the meat in their meals for vegetables, while others were choosing to include meat-free meals in their diets.
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This approach to eating, often called flexitarianism, is becoming more popular around the world. People often find it easier to reduce meat intake first rather than eliminate it completely. “Focusing on a flexible approach is a great way for people who have meat to cut back without feeling deprived,” says Schneider. “Rather than going cold turkey (the proposed portfolio), allowing yourself to enjoy meat from time to time makes the transition more sustainable and manageable.”
There is no one way to follow a flexitarian lifestyle. Some choose not to leave meat once a week by following international campaigns such as Meatless Monday, for example, while others choose to eat meat only once a week. How much you choose to reduce your meat intake can be gradual, and the pace is up to the individual.
“It’s a game changer when you realize that the flavor of meat comes from plants, like herbs and spices. Think about it: No one would enjoy a plain, unseasoned steak. The marinade, the rubs, the spices – it’s all from plants.”
“While a plant-based diet is ideal for optimal health and environmental benefits, the key is to start where you are and gradually make more plant-based choices,” he noted. Peruvemba. “Whether it’s going for one meatless meal a day or phasing out meat, every step is progress. The goal is to increase your consumption of plant foods and decrease animal products in a way that feels sustainable and enjoyable for you.”
Meat-free ingredients that you enjoy are also helpful. Many plant-based foods have a very similar texture to meat, and when they have the same ingredients, they also taste very similar. “I love watching people’s faces light up when I tell them this—you can totally mimic the taste of meat with plants,” Peruvemba says.
The best plant-based ingredients for meat lovers, according to dietitians
Do you want to learn more? Below are the best meat-free picks from Peruvemba and Schneider, from tofu to jackfruit to lentils (yes, really, lentils). We also have delicious recipe inspiration.
Lauren Toyota
1 Tofu
“Tofu is my go-to because it’s so versatile—it’s like a blank canvas that transcends the flavor of any spice or marinade,” says Schneider. “I love to bake it with teriyaki sauce for sandwiches or crumble it into a tofu scramble with turmeric, salt and pepper. When I need something quick, I throw shredded tofu in the air fryer for a crispy meat-like alternative that’s perfect for stir-fries, salads, or rice bowls.”
Try it in a recipe: Super Vegan Nacho Fries With Tofu Bacon Crumbles
Clare Winfield
2 Tempeh
“Tempeh has a distinct nutty flavor, which can take some getting used to, but it’s one of the best plant-based protein sources out there,” says Schneider. “I love to make crispy tempeh “bacon” in the air fryer to add to sandwiches, or simply fry it with soy sauce and add it to stir-fries or rice bowls for a big meal.”
Try it in a recipe: Korean-Inspired Vegan BLT With Spicy Gochujang Mayonnaise
Lauren Toyota
3 Mushrooms
“When mushrooms are cooked properly, mushrooms are a complete change,” says Peruvemba. “Their juicy, hearty texture is the closest thing in the plant kingdom to steak or pulled pork. And that umami taste? It’s the delicious goodness that meat eaters crave! My go-tos are portobello mushroom steaks, pulled mushroom tacos, and oyster mushroom “balls”—trust me, you won’t miss the meat.”
Try it in a recipe: Crispy Vegan Oyster Mushroom Po’Boy
4 Lentils
“Lentils are a protein-packed, high-fiber alternative that’s incredibly versatile,” says Schneider. “One of my favorite uses is lentil bolognese – on its own or over pasta as a rich, hearty sauce that’s just as satisfying as the meat version. Lentils are also perfect in lentil soup or as a substitute for ground beef in dishes like tacos, burritos, and even lasagna.”
Try it in a recipe: Easy Vegan Lentil Spaghetti Bolognese Squash Boats
Andrea Soranidis
5 chickens
“Chickens are a staple for their creamy texture and adaptability,” notes Schneider. “They are perfect in a creamy coconut curry, roasted as a crunchy snack or as a salad topping, or blended with hummus. I also love using chickpeas as a tuna salad substitute – just mash them with vegan mayo or yogurt, chopped celery, dill, capers, red onion, olive oil, lemon, salt, and pepper for a plant-based “tuna” salad. full of flavor and high in fiber.”
Try it in a recipe: Two Step Vegan Chickpea Tuna Salad Sandwiches
Jeff Wysocarski
6 Satan
“Don’t let the name throw you off – the name of the seitan is the game changer for those who want the chewy texture of the meat,” says Peruvemba. “Made from wheat gluten, it has a meatiness that rivals your favorite steak or chicken dish. Think of him as the unsung hero of plant-based meat. My favorites? Roast Seitan Stuffed or vegan “beef” and broccoli stir-fry.”
Try it in a recipe: Meaty Vegan Seitan Bourguignon
The Herbal Butcher
7 Jackfruit
“I know what you’re thinking – how can fruit imitate meat? But jackfruit, especially when canned, has a shreddable texture that is very similar to pulled pork or chicken,” notes Peruvemba. “Season it right, and it can completely confuse your taste buds. Plus, it’s high in fiber, vitamin A, and vitamin C. I love jackfruit tacos or jackfruit carnitas when I’m in the mood for something bold and saucy.”
Try it in a recipe: Hawaiian Kahlua Vegan Jackfruit Pork
Brianna Claxton
8 Plant-Based Meat
“Let’s be real, plant-based meat has its critics. Yes, they are processed and come with a side of sodium and saturated fat, but they play a vital role for those who are dipping their toes in plant-based waters,” Peruvemba explains. “Think of them as the bridge to a more whole food plant-based diet. If you want a “just like meat” experience, Beyond Burgers, Impossible Sausages, and plant-based chicken nuggets can help you make the switch and keep that satisfying meat bite.”
Try it in a recipe: Vegan Sausage and Ricotta Stuffed Shells With Vodka Sauce
For more plant-based stories like this, read:
Charlotte is an editor and writer for VegNews based in sunny Southsea on the south coast of England.
