What to Substitute for Meat?

Your body is in need of protein to be able to do its work and function well. In your muscles, hair, organs, tissues, skin and bones, there are 10,000 types of protein. Protein is essential to your  body. It is as important as any fuel to a given locomotive. It carries oxygen to all your body parts. You can’t fight diseases and infections without its making antibodies, keeping the existent cells healthy and producing new ones. But what if you decided to go for vegetarian protein? you would have to search for meat substitutes. But what to substitute for meat?

How Much Protein do you Need?

Health issues can be the result of the lack of protein in your diet. For instance, muscle loss results from tissues breaking down. Apparently, taking an excessive amount of protein can cause damage to your body and health. Protein can help develop muscles, but if your body has an excessive intake of it, the excess can be processed as fat.

The following daily protein amounts for various age groups are recommended:

Children under 4 , should take 13 grams. While children ages 4 to 8 need 19 grams. Children ages between 9 to 13 are to take 34 grams. As for Women and girls whose ages are around 14 and over, they should take 46 grams. Concerning boys ages from 14 to 18, they need approximately 52 grams. Men ages 19 and over have to take 56 grams.

Simply put, in the form of protein, most people should get 10% to 35% of their calories every day. For activities like riding, lifting weights, or running, you need more calories, but the protein percentage stays in the same amount.

You may start losing muscle mass, a condition known as sarcopenia, after the age 40, and may need more protein.

You’ll need to lower your calorie intake if you’re overweight. Consequently, you should consult a dietitian to find out how much protein you can have.


The Best Protein Sources!

High-quality protein sources include: Fish, poultry, lean beef or pork (in limited amounts), Tofu , Eggs, and dairy products. But from plant-based sources, you can get all the protein you need. meat substitutes include nuts, Seeds, legumes (such as peas, beans, or lentils), and grains (like maize, wheat, or corn).

To get enough amino acids, you should combine large quantities of these with smaller parts of animal-based sources, such as dairy products or eggs. IN addition, limit the amount of protein, like bacon, sausage, or cold cuts, that you get from processed meats.

Meat Substitutes!

This is a meat substitute list. Any aesthetic qualities (mainly texture, taste and appearance) or chemical characteristics of a particular meat are approximated by a meat substitute, often called a meat analogue. Soybeans (such as tofu and tempeh), gluten, or peas are the most common meat substitutes. Whole legumes are often used in vegetarian dishes as a source of protein.

In any meal where you opt for a meat-based protein, these vegan protein sources will do. Vegan protein can be  sliced, diced or used as the foundation for an endless variety of delicious dishes, including vegan stews, soups and salads.

what to substitute for meat instead?

  1. Quinoa

Grains are such a reasonable, inexpensive and amazing protein source. They are consumed everywhere due to its high healthy benefits! You can find in the trendy grain quinoa all the eight necessary amino acids, which makes it more nutritious than couscous and rice, but filling as well.


Tofu is also well known as bean curd. It is made of soya bean milk. This type of food has high levels of calcium, protein and vitamin E . It is incredibly low in fat and it serves as an alternative for meat.

  1. Mushrooms

Mushrooms have high nutritious benefits because they contain just as much protein as most of the vegetables. this renders mushrooms perfect. You can add them to pies, pasta and various kinds of foods.

  1. Vegan cheese

Dairy-free vegan cheese might provide a good protein source as well, depending on its brand and ingredients. There are kinds of vegan cheeses made of cashews. These are rich in protein.

  1. Tempeh

Tempeh is a soy product made from fermented soy beans that has a distinctive umami flavor. Actually, it has a higher protein content than tofu. Add it to curries and more for extra bite, plus a nutritious boost. It is rich in B-vitamins – which play an important role in invigorating the brain functions, cell metabolism and more.

  1. Lentils

lentils have one of the highest levels of protein by weight, of all pulses and only 1 percent of fat. which make them a perfect ingredient to bulk up soups and meat-free curries.

  1. Chickpeas


With a slightly heavier consistency than lentils, chickpeas are a nutritious source of protein. They are widely used in veggie curries and are the main ingredient in hummus, of course.

8. Nuts

Nuts are such an amazing daily protein source. It is suitable for improving salads that lack luster or for health-conscious snacking. One cup of almonds, is full of more protein than the one in an egg for example, while cashew nuts promote good cardiovascular health and are rich in antioxidants.

9. Seitan

It is a suitable choice for those who are moving into a vegan diet. Seitan is made of wheat gluten, and has a meaty surprising texture, so not for those on a gluten-free diet. In each 100g, you can find a whopping 75g of protein of seitan that drives protein well beyond RDA. It is used often to make steaks, burgers, and more.


The Importance of Protein from Meat or Other Sources

There are particular periods when the consumption of protein may be particularly beneficial. It is helpful to consume some quality protein in your pre and post training meals (1-2 hours pre/post) as it prevents your body from losing muscle mass and maximizes subsequent adaptation and regeneration of tissue.

Just before bedtime,  having a protein portion is a way to help you retain muscle mass while you are sleeping. In this sense, it may be more efficient to eat slow digesting proteins such as those found in dairy products, so think of foods such as Greek yoghurt, milk, and cottage cheese.

When striving for especially high daily protein intakes, consider increasing meals frequency and/or having more protein-dense snacks. In order to fortify meals that might otherwise lack nutrition, or when whole-food sources may be less convenient; consider resorting to protein supplements.

Be aware of how your body responds and reacts accordingly when adjusting your protein habits. Beneficial effects = keep going, detrimental or no apparent effects = adjust and reassess things.

Dietary protein has many advantages for enjoying optimal health, and body composition. Dietary proteins are broken down into amino acids until consumed, the building blocks for the development and repair of tissues, as well as the synthesis of hormones, enzymes, neurotransmitters and antibodies.