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No-Meat Diet Plan Meal

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
No-Meat Diet Plan Meal
Fresh produce. Photo Credit: Goodshoot/Goodshoot/Getty Images

Giving up meat does not relegate you to a diet of salads and celery sticks. You can still enjoy a varied diet with optimal nutrition on a no-meat diet plan. A meal plan with no meat may also be lower in calories and saturated fat than a meat-based diet, which can help you better manage your weight and health.

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Vegetarian meal.
Vegetarian meal. Photo Credit: Medioimages/Photodisc/Photodisc/Getty Images

A vegetarian diet can be appropriate for any person at any stage of their life, as long as it is appropriately planned, according to the American Dietetic Association. Eating too much red meat, over 18 ounces per week, notes the Harvard School of Public Health, may raise your risk of developing colon cancer. Meat also tends to be higher in saturated fat and calories than many other protein choices. Saturated fat and calories can cause weight gain if you eat too much of them. Vegetarians have a propensity to have a lower body mass index and reduced risk of diseases such as heart disease and cancer.

Types of No-Meat Plans

Salad. Photo Credit: Stockbyte/Stockbyte/Getty Images

You could choose to follow a number of paths when following a no-meat diet plan. You might choose to exclude just red meats, such as beef, bison, pork and lamb, or all animal flesh -- including poultry and fish. If you choose to exclude fish and poultry along with meat, you may be an ovo-lacto vegetarian who still enjoys dairy and eggs. A no-meat plan may also be vegan, meaning you consume no animal products whatsoever and plan your meals around fruits, vegetables, nuts, seeds, grains and plant oils. All options offer benefits, which one you choose depends on your personal preferences.

Nutrition Concerns

Legumes. Photo Credit: Blue Jean Images/Photodisc/Getty Images

Red meat is a source of iron and vitamin B-12. Vitamin B-12 is essential to energy and red blood cell functioning. Iron also assists in red blood cell function, particularly in helping these cells transport oxygen throughout the body. You can find these nutrients in supplements or naturally occurring in non-meat foods. Nutritional yeast, eggs, fortified cereal and salmon are sources of B-12, while oysters and lentils are alternative sources of iron. A no-meat diet is sometimes deficient in protein. If you consume plenty of dried beans, legumes, nuts, seeds and, if you choose, fish, dairy, eggs and poultry, protein deficiency should not be a problem. If you are using a no-meat plan as a diet, make sure you still consume adequate calories for energy. A woman needs at least 1,200 calories per day and a man 1,500 calories.

Example Menu

Whole wheat pasta.
Whole wheat pasta. Photo Credit: Monkey Business Images/Monkey Business/Getty Images

A 1,500-calorie, no-meat diet plan that excludes all animal flesh might begin with a breakfast of two slices of whole-grain toast with 1 tablespoon of almond butter and 8 ounces of skim milk. At lunch, create a dish with 1/2 cup of whole-wheat pasta, 1 cup diced tomatoes, 1 1/2 ounces of mozzarella cheese and 1 cup steamed broccoli. For dinner, enjoy ½ cup of black beans stewed with garlic, onions and a pinch of cumin served over 1 cup cooked quinoa and a salad of baby spinach, 1 cup of orange segments, 1/2 ounce of toasted pecans and a low-fat balsamic dressing. At snack times, have a hard-boiled egg with five woven wheat crackers and, at another sitting, a cup of nonfat, plain Greek yogurt with 1 teaspoon of honey and 1/2 cup of fresh blueberries.

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