So, you want to go vegan? Congratulations, that’s an amazing step! When you first embark on your plant-based journey, it can be nerve-wracking not knowing where to start. Lucky for you, we’re here to help. The most common question individuals have when they first go vegan or vegetarian is “What can I eat to replace meat”? Despite what you may hear, the answer is actually quite simple, which will be discussed below.
A common misconception is that humans need meat to survive, and this is completely wrong. Humans need protein to survive, and there are a ton found in plants! When going vegan or vegetarian, you simply are replacing meat protein with that of plant protein. This has a ton of health benefits! Plant protein has no cholesterol and can help play a role in the prevention of most chronic diseases.
Best Sources of Plant Protein:
▪️Soy products (tofu, tempeh, edamame, soy milk)
Seitan (Wheat Gluten)
▪️Legumes (Chickpeas, lentils, black beans, etc.)
▪️Nuts and Seeds (peanuts, almonds, nut butter, chia seeds, sunflower seeds, hemp seeds etc.)
▪️Whole grains (quinoa, brown rice, buckwheat, etc.)
▪️Plant-Based Protein Powders (pea, soy, brown rice, pumpkin seed)
▪️Nutritional Yeast
When building a meal, it’s important to make sure that you’re incorporating at least one of these foods to ensure that you’re full and satisfied. A common problem among new vegans is a complaint that they “don’t feel satisfied.” This is often because they are not incorporating any forms of plant protein in their meals. Protein is a key component to feeling satisfied after meals. If you do this, you will have no issues meeting adequate protein intake! A great motto when going vegan or vegetarian is “Replace not Remove”! This refers to the principle of when you’re building a meatless plate, don’t just remove the meat, REPLACE it with plant protein! If you keep this principle in mind, you’ll be set up for success on a plant-based diet!
We’ve provided some examples of this principle below!
Burger→ black bean burger
Salad with chicken → salad with chickpeas
Salmon with rice and veggies → Tofu with rice and veggies
BLT → tempeh, lettuce tomato
In summary, there are a ton of amazing foods that you can replace meat with. They’re protein packed, filling, and extremely versatile and delicious. Don’t be afraid to experiment with what you like and find new recipes that keep you full and satisfied!
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