100% Meat-Free Diet

A 100-percent meat-free diet, more commonly known as a vegetarian diet, excludes all animal flesh, including fish, poultry, beef, lamb, shellfish and pork. About 3.2 percent of adults in the United States follow this diet, according to Vegetarian Times. A 100-percent meat-free diet may offer health benefits; however, it may also pose health risks.

Benefits

Because a vegetarian diet excludes animal flesh, it is typically lower in saturated fats than the typical American diet. Saturated fats may elevate levels of "bad" cholesterol in your bloodstream, which may increase your risk of heart disease and stroke. Saturated fats may also contribute to obesity, according to the "Obesity Journal." A 100-percent meat-free diet also typically focuses on fruits, vegetables, nuts, whole-grain breads and legumes, which provide a wealth of vitamins, dietary fiber and minerals.

Risks

A well-balanced meat-free diet can provide all of the nutrients your body needs for optimal health. However, if you do not consume eggs or low-fat dairy products, you may be at risk for vitamin D, calcium and vitamin B-12 deficiency -- these nutrients are most commonly found in animal products, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Also, not everyone who follows a meat-free diet practices healthy eating habits. Heavy reliance on potato chips, doughnuts, cakes and snack crackers, which are technically vegetarian, can increase your intake of artery-clogging trans fats and saturated fats.

Protein

Adequate protein intake is a typical concern regarding a meat-free diet. However, vegetarian foods can supply adequate protein for energy and tissue repair. Seitan, a meat replacement made from gluten, provides about 10 g per ounce, according to the Vegetarian Resource Group. A cup of cooked lentils contains about 18 g, and the same-size serving of cooked black beans offers about 15 g. Other protein-rich meatless foods include tofu, peanut butter, chickpeas, almonds and soy milk. Protein requirements are based on weight -- a 175-lb. person would need about 63 g per day, while a 125-lb. person would need about 45 g.

Convenience

In past decades, adhering to a meatless diet could be difficult when dining at a restaurant or shopping for easy-to-prepare meals. However, most restaurants now offer at least one vegetarian option. Supermarkets and health food stores typically offer veggie burgers, meatless "chicken" wings, soy sausage and other meatless convenience foods. Avoid heavy reliance on these products, though, as they are commonly high in sodium.

Sample Meals

Combining foods for a healthy meatless meal may seen daunting; however, it is actually simple. A 3-oz. tofu steak marinated in herbs and olive oil and grilled, a 2-oz. serving of steamed asparagus, a slice of whole-grain bread and a 2-oz. serving of fresh raspberries makes up a well-rounded meal. A 5-oz. bowl of lentil soup paired with a spinach salad with walnut pieces, feta cheese and apple slices also provides a well-rounded variety of nutrients.