If you follow a vegetarian diet or want to eat less meat, tasty and healthy substitutes can supply many of the same nutrients. The American Dietetic Association says that healthful and well-planned vegetarian diets may reduce your risk of certain conditions such as heart disease and high cholesterol. Learning more about meat substitutes will help you create a nutritionally sound vegetarian or low-meat diet.
Beans
Adding beans to your diet is a healthy way to get more fiber with little added fat. Beans also are a healthy meatless substitute because they are high in protein, which ensures that you get plenty of a key nutrient found in meat. You can obtain sufficient amounts of protein from plant-based sources, such as beans, if you eat them at most meals. Replace meat in tacos, burritos and soup with beans to help you reach that goal.
Tofu
While tofu may not be a tasty food, it can replace meat in many recipes while also supplying key nutrients found in meat. Tofu can replace chicken, beef or pork in your favorite recipes, and often will take on the flavor of the other ingredients. A one-cup serving of tofu supplies more than 16 g of protein, as well as 2.75 mg of iron and 1.59 mg of zinc -- two other nutrients found in meat. Tofu has less fat than many types of meat with 9.15 g of total fat and 1.3 g of saturated fat.
Tempeh
Tempeh is made from fermented soy beans, along with grains or beans. It can replace meat in your favorite recipes because it has a firm texture and can be marinaded. Tempeh is the highest fat option with 11.38 g of total fat per 3.5-oz. serving, and 3.4 g of the fat is saturated. You will get a healthy dose of protein with 18.19 g in each 3.5-oz. serving. Tempeh also is a healthy meatless source of iron with 2.13 mg per serving, as well as zinc at 1.57 mg per serving.
Textured Soy Protein
If eat a veggie burger, it most likely contains textured soy protein to replace the beef. Textured soy protein is a healthy meatless option that is low in fat, but supplies many of the same nutrients you find in meat. A 1-oz. serving of textured soy protein contains less than 1 g of fat and supplies 22.88 g of protein. The same amount of textured soy protein also contains 4.11 mg of iron and 1.14 mg of zinc.
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