Eating a plant-based diet is becoming increasingly popular, especially among athletes who want to feel healthier and thrive in their sport. But those who are new to a plant-based diet or want to reduce their meat consumption struggle to find ways to replace meat in their diet.
They often worry that they won’t be able to eat enough protein to build muscle or get enough calories to maintain energy levels during their sport. But that’s not how things are! Plant-based foods have plenty of nutrients to keep you full and energized and fuel your fitness.
I’m so passionate about plant-based nutrition for active people that I wrote a cookbook with all meat-free recipes called Planted performance. The recipes in the book contain many plant-based alternatives to meat, including beans, tofu, lentils, mushrooms, cauliflower and more.
These are just a few of nine meat substitutes that are good for you and will make you feel great!
1. Brown Lentils
Lentils are an excellent source of protein, fiber and other essential nutrients. They have a slightly chewy texture that makes them the ideal ingredient to replace meat in certain dishes, such as tacos, veggie burgers and ‘meatballs’.
Nutritionally, lentils are a source of energy for plant eaters. They are high in protein and iron, two nutrients that are abundant in meat but harder to find in plants. Protein is essential for building muscle and iron is vital for energy.
Planted performance has a recipe for vegan lentil meatballs to die for, and here’s a vegetarian version! Not to mention that lentils are cheap and versatile, and can be seasoned with different herbs and spices, making them a tasty and satisfying meat substitute.
Here are some lentil recipes you’ll love:
2. Tofu
You might think that tofu doesn’t taste or feel like meat, but tofu’s versatility makes it a great substitute for animal products. It has an incredibly neutral flavor and can be cooked in a variety of ways.
Crumbled tofu is a great substitute for scrambled eggs. Try this simple breakfast bowl with crumbled tofu and baked potatoes.
Shredded tofu is great for marinating and adding to tacos or stir-fries, and the texture is similar to shredded chicken. And silken tofu is a soft and creamy product that can be used in dressings and smoothies, and is a great replacement for dairy products.
In addition, tofu has calcium and iron, two nutrients that are essential in a plant-based diet.
Here are some tofu recipes you will devour:
3. Tempe
Tempeh is another soy-based meat substitute that has a slightly dry flavor and a chewy texture. It can be used in various dishes such as sandwiches, burgers and stir-fries. Tempeh is also a good source of protein, fiber and other essential nutrients.
I like to use tempeh to replace meat in sandwiches, as it holds its texture and has a nice bite. Crushed tempeh has a similar texture to ground beef, so it’s great in tacos! Or, for a quick dinner in the evening, slice tempeh, cook with a simple barbecue sauce and serve with a healthy bowl of grain.
Tempeh is a fermented soybean that contains gut-healthy probiotics. Plus, it’s loaded with protein and fiber.
4. Seitan
Seitan is made from wheat gluten and is incredibly meat-like in appearance and texture. It is often used in fake meats such as plant-based bacon. Seitain is very high in protein, with 16 grams per 3-ounce serving, making it a great way to get plenty of plant-based protein.
Seitan usually comes in chunks, so it can be added to stir fries, pasta, casseroles, burritos, or anything similar.
5. Mushrooms
Mushrooms are known for their chewy texture and umami (savory) flavor, which mimics the “meatiness” of animal foods. Mushrooms have often been used as a filling for veggie burgers or tacos, but they are much more versatile than that.
Toss them into a veggie and bean breakfast burrito, or mix them into a plant-based burger or patty. Or top a bowl of rice with sauteed mushrooms and some miso dressing for a flavorful and simple bowl.
Mushrooms are one of the only plant sources of vitamin D, a nutrient most Americans are deficient in. Vitamin D is essential for maintaining healthy bones.
6. Cauliflower
Cauliflower has a “meaty” texture because it’s a bit chewy when cooked. In fact, cauliflower is often used as a meat alternative in tacos, wings, and other meat-centric dishes.
We love using cauliflower in this plant-based shawarma recipe. It’s also one of our favorite things to stuff into tacos or enchiladas.
Cauliflower is rich in fiber and antioxidants, which promote regular digestion and reduce inflammation.
Here are some ways to use cauliflower:
7. Eggplant
Eggplant is another vegetable with a meaty texture. It’s a bit chewy when cooked the right way and can be used in anything from burgers to bolognese. Eggplant is great for grilling or baking and can even be made into vegetable ‘bacon’.
But be careful not to overcook the eggplant, because it can stain.
8. Jackfruit
Jackfruit is a fruit grown on trees in tropical climates. We saw it growing on trees all over Bali (on our honeymoon)! When it comes off, it looks like pulled pork or shredded chicken. The only downside to jackfruit is that it doesn’t have a lot of protein.
However, if you’re craving a pulled pork sandwich, jackfruit is a great substitute. You can buy it pre-marinated in most supermarkets and add it to a quick dinner in the evening.
9. Black beans
Black beans are my favorite variety of bean because they have a great texture and mild flavor. Beans are known as one of the best sources of plant protein. They go well with virtually any type of meal, including soups, tacos, burgers, grain bowls, salads, and more.
Black beans are rich in iron, fiber and protein.
The bottom line
In conclusion, there are several simple ways to replace meat in your diet without sacrificing taste or nutrients. Legumes, tofu, tempeh, seitan, and vegetables are all nutritious and flavorful meat substitutes that can be used in a variety of dishes.
By incorporating these alternatives into your diet, you can enjoy the benefits of a meat-free lifestyle while enjoying delicious and filling meals.
