Vegetarian Diet

How to Replace Meat in Diet

By Sara . Updated: January 20, 2017
How to Replace Meat in Diet

Meat is one of the best source of protein. But with the increase in vegetarianism and veganism people are shying away from consuming meat. So, it is necessary to find out other sources of proteins which could be included in our daily meal so that we can consume nutritionally sound diet. Keep reading this OneHowTo article to know how to replace meat in diet.

You may also be interested in: How To Substitute Meat In A Vegetarian Diet


  1. Eggs
  2. Tofu
  3. Dairy products
  4. Nuts
  5. Quinoa
  6. Lentils
  7. Green Peas


Besides meat, eggs are the next best source of protein. Just 2 large eggs give us 8 percent of our daily value for iron, zinc, Vitamin D and many other nutrients. Beside it is available all over the world and at a very economical price too. There are so many delicious recipes using eggs that they can be substituted for meat any time in our diet.

How to Replace Meat in Diet - Eggs


Tofu is chicken’s vegetarian brother, which is why it's perfect to substitute meat in diet. It can replace chicken in every chicken dish and hence you can make Tofu cutlets, crispy tofu nuggets and others. Tofu is extremely rich in calcium, manganese and protein. It also contains copper, phosphorous, iron, magnesium, and zinc.

How to Replace Meat in Diet - Tofu

Dairy products

Milk and other dairy products like cheese are rich in both calcium and protein. So, milk and milk products can be a great substitute for meat in diet.

How to Replace Meat in Diet - Dairy products


Nuts like peanuts, walnuts, pistachios, hazelnut, pecans and others are rich source of protein. Hence, they can be a great vegetarian substitute for chicken in diet. 100 grams of peanuts contains 26 grams of protein. 100 grams of walnut contains 15 grams of protein. 100 grams of pistachio contains 20 grams of protein.

How to Replace Meat in Diet - Nuts


Quinoa is such a great source of protein and amino acids that it is often referred as perfect protein. Adding it to the diet can eliminate the need for meat. Quinoa can be added to soup or vegetables or it can be served as breakfast cereal along with fruits and honey.

How to Replace Meat in Diet - Quinoa


Vegetarians are often recommended by doctors to include lentils regularly in their daily diet. This is due to the high protein content of lentils. Only 100 grams of lentils contains 26 grams of protein. It also contains lots of fibers and zero cholesterol. Lentils can be consumed in sprouted form or it can be consumed in the form of soup.

How to Replace Meat in Diet - Lentils

Green Peas

Just one cup of cooked green peas has 79 grams of protein which is similar to a cup of milk. It’s high protein content makes it a green replacement for meat. Green peas are easy to cook and can be cooked in a number of ways. It can be served as side dish or blended into soup. Also, it can be combined with toasted pine nuts and Parmesan cheese to make pesto.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Replace Meat in Diet, we recommend you visit our Healthy living category.

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How to Replace Meat in Diet