Foods to substitute in for meat

If you are considering adopting a vegetarian or vegan diet, or are just looking to reduce your meat intake, it is important to ensure that you are still meeting your necessary nutritional requirements. As meat is a major source of protein, finding substitutes for this is vital to maintain a healthy and balanced diet. Luckily, there are a large number of alternatives to meat that still provide these nutritional benefits.

1.       Quorn

Quorn is a complete protein made from an edible fungus, with a meat-like texture. It is low in saturated fat, and sold in a range of forms including mince, fillets, and nuggets. Salt content can vary, so reading the label is helpful, however this is an easy food to swap directly with meat in a variety of meals. Why not use Quorn mince instead of beef in a spaghetti bolognaise, for example?

2.       ‘Meat-like’ fruit and vegetables

Some fruit and veg, including aubergine, mushrooms, and jackfruit, offer a meaty texture and an earthy, savoury flavour. They can be cooked in a variety of ways, from grilling to stir-frying, and are often used as a substitute for a burger. The texture of jackfruit is quite similar to shredded chicken, and therefore makes a great substitute for pulled pork. Although these may be initially intimidating to work with, experimenting with recipes is a great way to discover a new food that you may love!

3.       Tofu

Similarly to chicken, tofu is a soy-based protein, with a 3-ounce serving packing in 9 grams of protein. It largely takes on the flavours of what it is cooked with, so can be seasoned with a variety of herbs and spices to achieve your desired flavour. Tofu is largely versatile, and can be used in a curry, stroganoff, or stir-fry to name a few.

4.       Seitan

Seitan is a wheat-based protein, which provides a similar mouthfeel to chicken, and is often referred to as the ‘vegetarian white meat.’ It can be purchased in most large supermarkets, and used in a variety of meals, including kebabs, burgers, and enchiladas.

5.       Pulses, including beans, peas, and lentils

Pulses are an affordable way to add protein, fibre, and iron to your diet. They can be eaten alone, or added into sauces, soups, and stews, and count towards your 5-a-day. There is also evidence to show that a daily serving helps to lower your cholesterol level.

6.       Quinoa

Quinoa is a seed of a green vegetable related to chard and spinach, despite being eaten like a grain. It contains the same essential amino acids found in animal protein, and works great in a salad.

7.       Nuts and seeds

Nuts are packed with both protein and fibre, and although they are high in calories, work as a great nutritious snack. Similarly, seeds contain healthy unsaturated fats as well as protein, and are a great addition to breakfast cereals and muesli.

8.       Cereals and grains

Choosing a high-protein cereal rich in vitamins and nutrients is a great way to add protein into your diet. Special K Protein Plus cereal and Quaker Protein Instant Oatmeal are some of the highest in protein. Similarly, wholegrain breads, rice and pasta are full of protein, fibre, and iron, typically more than white versions.

9.       Dairy products

If you are opting for a vegetarian diet rather than vegan, dairy products such as milk, yoghurt and cheese are great sources of protein, and also contain calcium to promote healthy bones.

10.   Eggs

Similarly, although not applicable to a vegan diet, eggs are a good source of protein, vitamin B12 and vitamin D. Although they do contain cholesterol, they are low in saturated fat, and are an easy way to add nutrients to your diet.

For further information on the vegetarian diet, including easy recipes and tips, visit the NHS website.