What can replace meat ? What is a meat substitute for vegetarians? In this article, we will take a look at the world of vegetarians and try to introduce you to ten alternatives to meat. And why vegetarianism is good and we will introduce you to different types of vegetarian diets.

to answer what can replace meat , at the end of article we provide a list of top ten alternnatives what can replace meat so maybe we can be able to help you to choose best options for your diet.


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Why is vegetarianism good?

Weight loss has always been a percentage of fat among animal products such as meat and dairy. Removal of excess fat from the body is not easy. By becoming a vegetarian, at least 13 years is added to the useful life of people, lowering blood pressure and fat causes cleaner blood circulation in the body, thus increasing the useful life. on the other hand is  Animal rights, In the modern world, large numbers of humans consume meat, and an animal has been killed in almost every minute. This high demand has led to a decrease in the average age of animals before they were sacrificed in order to meet this high demand for meat.


What are the types of vegetarian diets?

before we answer what can replace meat we have to know which diet we want to hold in our daily lives , this gives us a view that helps us to choose our meat alternatives more easily.

Vegetarian or vegan or vegetarian

These people do not consume any animal products. Not red meat. Not white meat nor dairy or egg. These people get all the protein they need from plants and herbs. This diet is the most difficult and limited vegetarian diet. And it is suitable for people who want to do no harm to the hosting world of their lives. This diet does the least damage to the environment and living things.


what can replace meat ? top meat alternatives + types of vegetarian diets

Lacto Vegan

These vegetarians do not use meat or egg products. And they make their diet from dairy products and vegetables and fruits. The best diet for dairy lovers 

Ovo vegetarian

These vegetarians do not consume meat and dairy products and choose eggs, vegetables, and fruits. If you like egg products, try this diet.

Lacto Evo Vegan

These vegetarians do not use only meat products from animal products. In their diet, along with plants, they also use dairy products and eggs. Biologists recommend this diet more than any other diet.

Categories of semi-vegetarian diets Who are these vegetarian diets useful for?

some people do not want to know what can replace meat , they want to know what can fill the place of meat when they reduce their meat consumption. here are 3 types of vegetarians with less meat consumption than normal diets .


These people do not only eat red meat and poultry. But they eat fish meat, plants, dairy products, eggs. If your interest in sea food , try this diet.


These people do not eat red meat and aquatic meat. But they feed on poultry, plants, dairy products, eggs. If you have a passion for poultry that you can not leave aside, this diet is the best nettle for you.


These people feed on plants and rarely use all animal products. If you can not put the meat aside, this diet is your best option.



What can replace meat ? top meat alternatives or substitutes full of protein

Meat and animal products are present in the human diet as a source of protein. And (b) the removal of the source of the human diet is desperately in need of replacement protein.

Here are some of the most popular sources of plant protein


what can replace meat ? top meat alternatives + types of vegetarian diets

what can replace meat : top 10 meat alternatives or substitutes

10- tofu

Tofu is a classic meat substitute diet in Asian countries. Despite being low in calories, it is a good source of protein. Tofu is made by soaking and meshing soybeans in water. The water of this product is then separated and the fiber material it is heated to take a solid form like cheese .

per 100 grams tofu ther is:

Calories 76
Total Fat 4.8 g 7%
Saturated fat 0.7 g 3%
Polyunsaturated fat 2.7 g
Monounsaturated fat 1.1 g
Cholesterol 0 mg 0%
Sodium 7 mg 0%
Potassium 121 mg 3%
Total Carbohydrate 1.9 g 0%
Dietary fiber 0.3 g 1%
Protein 8 g 16%
Vitamin A 1% Vitamin C 0%
Calcium 35% Iron 30%
Vitamin D 0% Vitamin B-6 0%
Cobalamin 0% Magnesium 7%

9- Soy

Soy has long been used as a substitute for meat. Low price, easy preparation, great source of high protein has made this product taste and form similar to meat and become very popular among vegetarians.

per 100 grams of soy bean there is:

Calories 446
Total Fat 20 g 30%
Saturated fat 2.9 g 14%
Polyunsaturated fat 11 g
Monounsaturated fat 4.4 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 1,797 mg 51%
Total Carbohydrate 30 g 10%
Dietary fiber 9 g 36%
Sugar 7 g
Protein 36 g 72%
Vitamin A 0% Vitamin C 10%
Calcium 27% Iron 87%
Vitamin D 0% Vitamin B-6 20%
Cobalamin 0% Magnesium 70%


what can replace meat ? top meat alternatives + types of vegetarian diets

8- Tempeh

This is an Indonesian food. Which is made by heating and bacterial reactions of soybeans. This food is rich in fiber and is a source of at least 20% protein.

100 grams of Tempeh contains :

Calories 193
Total Fat 11 g 16%
Saturated fat 2.2 g 11%
Polyunsaturated fat 3.8 g
Monounsaturated fat 3 g
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Potassium 412 mg 11%
Total Carbohydrate 9 g 3%
Protein 19 g 38%
Vitamin A 0% Vitamin C 0%
Calcium 11% Iron 15%
Vitamin D 0% Vitamin B-6 10%
Cobalamin 1% Magnesium 20%

7- Wheat protein

Wheat is the most widely grown agricultural crop in the modern world. And it contains amazingly high vollume of protein. Asians have been making full use of this resource for millennia now. Wheat protein is made from wheat gluten.

per 100 grams of wheat :

Calories 340
Total Fat 2.5g
Carbs  72g
Fiber 10.7 mg
Protein 13.2 g

6- Lupine protein

This product is considered to be the main meat substitute in the future. Which is widely used in Europe.

100 grams of lupin beans contain :

Calories 371
Total Fat 10 g 15%
Saturated fat 1.2 g 6%
Polyunsaturated fat 2.4 g
Monounsaturated fat 3.9 g
Cholesterol 0 mg 0%
Sodium 15 mg 0%
Potassium 1,013 mg 28%
Total Carbohydrate 40 g 13%
Dietary fiber 19 g 76%
Protein 36 g 72%
Vitamin A 0% Vitamin C 8%
Calcium 17% Iron 24%
Vitamin D 0% Vitamin B-6 20%
Cobalamin 0% Magnesium 49%


what can replace meat ? top meat alternatives + types of vegetarian diets

5- Green spelt

Spelt is a type of grain in the wheat family. Green spelt is a kind of semi-mature spelt. Which is harvested before ripening. And when it is harvested, it is dried and packaged. Green splet flour is very easy to digest. Green splet is rich in vitamin B, magnesium, and phosphorus in the form of vegetable dumplings, vegetable cutlets, and…. .

100 grams of green spelt contains :

Calories 338
Total Fat 2.4 g 3%
Saturated fat 0.4 g 2%
Polyunsaturated fat 1.3 g
Monounsaturated fat 0.4 g
Cholesterol 0 mg 0%
Sodium 8 mg 0%
Potassium 388 mg 11%
Total Carbohydrate 70 g 23%
Dietary fiber 11 g 44%
Sugar 7 g
Protein 15 g 30%
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 24%
Vitamin B-6 10% Cobalamin 0%
Magnesium 34%

4- Barley

Barley is rich in iron and zinc. Barley also contains complex compounds of carbohydrates that produce a lot of energy and satisfy the hunger for hours and cause weight loss. Barley is a very rich in nutrition and despite its high protein content, it has almost all the nutrients of meat.

Calories 354
Total Fat 2.3 g 3%
Saturated fat 0.5 g 2%
Polyunsaturated fat 1.1 g
Monounsaturated fat 0.3 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 452 mg 12%
Total Carbohydrate 73 g 24%
Dietary fiber 17 g 68%
Sugar 0.8 g
Protein 12 g 24%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 19%
Vitamin D 0% Vitamin B-6 15%
Cobalamin 0% Magnesium 33%


what can replace meat ? top meat alternatives + types of vegetarian diets

3- Black beans

Vegetarian burgers are made from these beans. Which are very tasty and nutritious. This may be the only alternative to fast food. Because vegetable burgers are semi-prepared foods that are prepared in the shortest possible time.

Black beans are rich in protein and fiber. The darker its collor richerer its nutriotions. These beans also contain natural antioxidants.

black beans contain:

Calories 114
Total Fat 0g
Carbs  20g
Fiber 7g
Protein 8 g

2- chickpeas

chickpeas have more protein than many meat families! After the best nettle meat substitutes. Chickpeas are also rich in iron. And it even has as much calcium as milk, which can replace milk for fully veg diets.

One hundred percent of us love the taste of falafel. Falafel is also made from chickpeas.

100 grams of chickpeas contain :

Calories 364
Total Fat 6 g 9%
Saturated fat 0.6 g 3%
Polyunsaturated fat 2.7 g
Monounsaturated fat 1.4 g
Cholesterol 0 mg 0%
Sodium 24 mg 1%
Potassium 875 mg 25%
Total Carbohydrate 61 g 20%
Dietary fiber 17 g 68%
Sugar 11 g
Protein 19 g 38%
Vitamin A 1% Vitamin C 6%
Calcium 10% Iron 34%
Vitamin D 0% Vitamin B-6 25%
Cobalamin 0% Magnesium 28%

1- Beans

Today, many plant-based veggies are made from pea , the fibrous texture of these products creates a meat-like texture, and the high protein, carbohydrate, and low-fat content make them the best alternative to meat .

100 grams of beans contain:

Calories 347
Total Fat 1.2 g 1%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.2 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 1,393 mg 39%
Total Carbohydrate 63 g 21%
Dietary fiber 16 g 64%
Sugar 2.1 g
Protein 21 g 42%
Vitamin A 0% Vitamin C 10%
Calcium 11% Iron 28%
Vitamin D 0% Vitamin B-6 25%
Cobalamin 0% Magnesium 44%


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