Meat is an excellent source of protein, but it may also be high in calories and saturated fat. Whether you've decided to eat a meatless diet due to your ethical beliefs, religion or to start a healthier eating plan, it is possible to consume no meat while still getting adequate protein, vitamins and minerals, according to MayoClinic.com in the article "Vegetarian Diet: How to Get the Best Nutrition."
Types
Before starting your meatless diet, you may need to decide whether you will eliminate only meat, or both meat and animal products from your diet. A vegan eats only food derived from plant sources--no meat or animal products of any kind, according to KidsHealth.org in the article "Vegetarianism." An ovo-vegetarian does not eat meat and most animal products, but eats eggs. A lacto-ovo vegetarian eats both dairy and eggs, but no meat. A lacto-vegetarian eats no eggs and no meat, but does eat dairy products.
Features
MayoClinic.com recommends eating two servings of fruit, two servings of fats, four servings of vegetables, five servings of protein-rich foods such as nuts and legumes, and six servings of grains per day. A vegetarian diet may lack protein, calcium and iodine. Eat plenty of kale and green leafy vegetables for calcium, soybeans and sweet potatoes for iodine, and take omega-3 fatty acid supplements for heart health.
Considerations
Meat substitutes made of soy, tempeh and tofu may help you get more of the protein, vitamins and minerals you may be lacking in your diet. MayoClinic.com suggests eating tofu and soy for calcium and meat substitutes to add protein to your diet. Meat substitutes are available at most grocery stores, taste similar to meat and can be used in stir-frys, on sandwiches and in pasta.
Benefits
Eating a vegetarian diet may be lower in saturated fat, particularly if you only eat animal products such as cheese and eggs sparingly. Vegetarianism has been linked to a lower risk of high blood pressure, some types of cancer, coronary heart disease and diabetes, according to the American Heart Association in the article "Vegetarian Diets." If you eat lots of cheese, butter and other foods high in saturated fat, you may not have a lowered risk of these diseases even if you do follow a vegetarian diet.
Expert Insight
Although eggs are a good source of protein for ovo-vegetarians and lacto-ovo vegetarians, they are also very high in cholesterol, according to the American Heart Association. Limit your cholesterol intake to 300 mg per day to get the healthy benefits of eggs without increasing your risk for heart disease. One egg yolk contains 213 mg of cholesterol, notes the AHA.
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