Meat Substitutes For Your Next Meal
Meat is a fascinating topic and one that comes up all the time in my work as a cholesterol doctor. My patients often assume that I want them to stop eating red meat or never eat a slice of bacon again. While I am a proponent of plant-based alternatives and increasing the real estate of vegetables and fruits in your meals, I do think that a well-balanced diet can include an occasional serving of meat. It is often the company meat keeps that becomes our downfall - burgers are paired with fries and soda, a steak is often served with mashed potatoes, and charcuterie boards are rarely without bread and cheese.
Whether you’re exploring a vegan or vegetarian lifestyle, looking to reduce your environmental impact, or you’re simply looking to incorporate something different to your diet, there are many compelling reasons to cut back on meat and discover new alternatives. Particularly with the increasingly documented connection between processed meats and heart disease, this is a great time to move your meal in a plant-forward direction.
Tofu: Tofu is a clean source of protein and it keeps great company. Trust me, no one is craving a milkshake with a plate of grilled tofu! Tofu is a versatile soy-based alternative that is high in both protein and calcium and absorbs flavor very well. It goes so well with sautéed vegetables or a snappy condiment like kimchee. I love preparing tofu in miso soup and on lettuce wraps, two recipes found in my book! There are some concerns about the levels of estrogen found in soy, however, eating a moderate amount of soy throughout the week is fine. The issue lies in the quantity of soy consumed.
Tempeh: Tempeh is a great alternative for those who aren’t fans of the sponginess of tofu. This nutrient-dense soy-based option is rich in protein, iron, calcium, and B-vitamins, and it is has a firm, meaty texture.
Lentils: Lentils are protein-packed, full of fiber and great for your bones, and they are a fantastic substitute for meat in stews and chilis. Try replacing crumbled ground beef with lentils in stuffed peppers and let me know what you think!
Impossible Foods/Beyond Meat: Both of these options mimic the taste, look and feel of meat. Nutritionists have debated on whether these meat alternatives are actually healthier than meat, and believe that Beyond Meat has a healthier protein source. If eaten in moderation (and with healthy sides!), these plant-based options are a great choice for those wanting to match the experience of eating meat.
What are some of your favorite meat alternatives? Share your recipes with me below!