What can I eat instead of meat

If we decide not to eat meat, it should be first considered which food will replace the need of proteins, vitamin B12, calcium, zinc and iron. So, what can we eat instead of meat?

The modern way of farming and especially the method of feeding animals can be ecologically and morally unacceptable not only for vegetarians and vegans, but also for many who enjoy meat. We know that meat of an incorrect way of feeding animals, often contains hormones and antibiotics. Controversial is also the method of killing animals, which release large amounts of adrenaline that can in humans, who consume large quantities of meat, lead to aggression. Due to many reasons, nowadays more and more people opt not to eat meat.

Meat is an important source of protein. Proteins should be in a meatless diet somehow replaced. The daily need for protein dependes on body weight and sex; men have enough of 65 g protein per day and women should consume daily 47 g of protein. Another problem that vegetarians or those who decide not to eat meat encounter is the need to carefully choose the foods that contain enough iron. The body obtains iron more difficult from plant foods than from foods of animal origin. People should be also cautions with the intake of calcium, vitamin B12 and zinc.

The need of vitamin B12: the main source of vitamin B12 in addition to meat is eggs, milk and some algae. In milder forms of vegetarianism, which includes eggs or at least milk, will very rarely be a shortage of vitamin B12. In a strict vegan diet is almost certainly the lack of vitamin B12, unless we eat algae or pharmaceutical preparations of vitamin B12. If we chose a vegan diet, there is the need for regular checks with your doctor; particular caution should be in children and pregnant women!

The Calcium demand: calcium of course is not only in the meat, but also in carrots, dark green vegetables, and plum, milk and milk products. Recently, however it is also added in orange juice or soy milk. Calcium should not be lacking in us, because in this case we can increase the risk of osteoporosis.

The need of protein: the main natural source of protein represents meat; the most is contained in poultry and fish. For vegetarians or those who do not eat meat, remain soy, whey, mushrooms and walnuts. Let also mention tofu (fried, marinated, smoked), which some say “soy cheese”, we should not forget the tempeh, which is made from fermented soy beans and which can replace almost every meat recipe. Big fortunes of proteins are legumes, like beans, soybeans, chickpeas and lentils. Normally protein meals should be intake in our body in the first half of the day (i.e. breakfast and lunch).

The need of iron: iron is in red meat, beef liver and shellfish, but it is also found in dark green vegetables (broccoli and spinach), legumes (lentils contains the maximum), berries and some types of dried fruit (raisins, date mussel, plums). However, we must be aware that the body will difficult absorb iron, so it should be entered in the appropriate form. It is recommended that in addition to food that is rich in iron, we also enjoy one that contains plenty of vitamin C, which is said to promote the absorption of iron.

The need of zinc: Zinc is found in meat, meat products, shellfish (mussels, snails, crabs), and legumes. Good sources of zinc are whole grains, but what can we do if 80 percent of zinc is lost during milling. We recommend the use of leavened wheat bread, which is relatively good alternative.

Let’s look more carefully what food is suitable alternative to meat and some suggestions for preparing the non-meat dishes:

Legumes are “SUPERFOOD” because contains plenty of PROTEIN:

  • Chickpea salad
  • Humus
  • patties from the Brazil nut and sunflower seed
  • potato shells with beans
  • lentils spelled
  • fussily salad with grilled squash, pumpkin, feta, spinach, lentils
  • soy SOUFFLE
  • soy medallions


  • scrambled eggs with truffle
  • herbal omelets
  • egg spread


  • fried tofu
  • skewers tofu
  • fried tofu with broccoli
  • seitana-balls in vegetable sauce
  • miso soup with tofu
  • sandwich with seitan


  • spinach lasagna
  • spinach ravioli
  • rice salad with broccoli
  • spinach pancakes

Carefully selected vegetables, which can successfully replace meat dishes adds sophistication to enrich them with a bug selection of flavors that make the meals much more interesting and of course more delicious!

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