Meat is a good source of protein and other nutrients, but high in saturated fat. The protein and all nutrients found in meat can be gotten from fish, dairy products, eggs and plant sources. When first giving up the carnivorous life, it may be a challenge to plan meals that are not centered around meat, but with a little practice it becomes second nature.
Breakfast
According to the Cleveland Clinic, regular consumption of processed meat can increase the risk of heart attack by as much as 42 percent. Processed meat contains not only saturated fat, but also excess sodium and preservatives, such as nitrates. Breakfast meat, such as sausage, bacon and ham, falls into this category, so try skipping meat at the first meal of the day. A bowl of whole grain cereal topped with fruit and milk or soy milk makes a nutritious breakfast, as does a hard boiled or poached egg accompanied by fruit. If breakfast just doesn't seem the same without meat, try the vegetarian alternatives to sausage and bacon available in supermarkets. They taste very much like their meat counterparts, but without the negatives.
Lunch
Sandwiches, soups and salads are typical lunch fare and numerous meatless versions of them exist. Examples of sandwich possibilities are: egg salad, peanut butter, cheese, vegetarian bacon with lettuce and tomato, bean and vegetable wraps, veggie burgers, and fish. The United States Department of Agriculture in their Tips for Vegetarians remind consumers not to overdo replacing meat with high-fat cheese. When possible, use low-fat or skim cheese or a soy substitute.
For soups, leave the meat out of homemade soups and use vegetable bouillon instead of meat stock. Or buy cans of vegetarian soup. Many good choices are available in the soup section of the supermarket, as well as in the health food section.
Meat-free salads don't have to be just lettuce and raw vegetables. Other choices for a healthy lunch are pasta salads, potato salad and tuna or salmon salad, served with raw vegetables, fruit and whole grain bread or crackers.
Dinner
MayoClinic.com advises trying favorite recipes without meat. They give examples of leaving the ground beef out of chili and adding extra black beans or making fajitas using extra-firm tofu instead of chicken. Other nutritious possibilities for meatless dinners are black beans and rice topped with chopped tomatoes and onion, a vegetable stir fry with tofu instead of meat, or spaghetti topped with steamed vegetables and a meat-free sauce. Try a homemade "meat" loaf made of crushed black beans, brown rice, shredded vegetables, whole grain cracker crumbs, egg and seasonings to taste or a pizza minus the meat, but loaded with vegetables.
Nutritious fish, such as salmon, is a good substitute for meat two or three times a week. A grilled salmon fillet served on a bed of brown rice with a side of steamed vegetables makes a simple, but impressive dinner when entertaining.
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