What to Eat, if not Meat

Often the first food someone thinks about giving up when they start down a vegetarian path is meat. Unlike animal products such as milk or eggs, meat requires the killing of the animal in question. This may be the reason it is often the first step on the path, especially for ethical vegetarians. There are, however, other reasons to consider giving up meat, such as the environmental impacts, health concerns, and the cost.

Once someone decides to eliminate meat from their diet, they often wonder what they should use as a replacement. One option is to simply not replace it at all. Spaghetti and meatballs would turn into spaghetti. The chicken dinner would become chickenless dinner with all the usual sides taking up the whole plate. Steak and potatoes would feature potatoes as the center of the meal with a nice vegetable side, maybe two, and a salad. Fish and chips? Well, fried food isn't that healthy so let's go for baked potato fries with some nice cole slaw and maybe some corn on the cob.

But what if the person really likes the flavor and texture of meat? The first thing to realize is that meat in and of itself does not really have all that much flavor. The flavor comes from the seasonings, marinades, and sauces, all of which can just as easily be used on foods other than meat. A grilled portabello mushroom with burger seasonings can taste just as good as a regular burger. Chili sans beef can be just as hot and spicy. Grilled potatoes and onions can enjoy the same bold barbecue sauce usually reserved for chicken.

How about the texture though? These plant foods obviously are not going to have the same characteristics as meat. With time, a person can get used to not having that familiar texture anymore. However, there are veg*n options, some with limited dairy and egg products, and others completely vegan.

There are many meat substitutes available in mainstream grocery and natural food stores these days. Bryanna Clark Grogan, who writes vegan cookbooks, has a very comprehensive list of vegan meat substitutes on her website. Some choices are healthier than others. Dr. McDougall recommends against depending on fake meats in a veg*n diet or consuming soy protein isolate which is frequently the main ingredient in meat analogs. There are some soy meat substitutes that do not depend on refining the soy down to a crystalline white powder first. Soy products made from tofu or tempeh can be found in some supermarkets and most natural food stores.

Some meat substitutes depend on wheat gluten which is the protein non-starchy portion of the wheat. These won't be an option for people with gluten sensitivity or celiac disease, but will work for folks that are allergic to soy. However, keep in mind that most soy and gluten meat analogs are processed foods lacking in the fiber and nutrition found in whole foods.

A few companies make grain-based meat substitutes using the whole grain. Gardenburger prides itself on making healthier burgers but do watch out for their versions which contain dairy products if you are vegan.

There are also many recipes online for making your own meat substitutes. If you are making gluten products, you can even purchase vital wheat gluten to make the process fast and easy. The variety of faux-meat recipes is huge, including tofu, tempeh, wheat gluten, grains, beans, and vegetables, with, of course, many combinations in-between. Here are some links for you to explore: FatFree Vegan Recipes - Meat Substitutes, VegWeb Recipes - Meat Alternatives, and Vegsource Recipes - Meat Substitutes.

For vegans who oppose the use of meat analogs because they are too similar to real meat, please understand that I agree with LindyLoo that anything that helps someone eliminate real meat from their diet is a good thing. Of course, since I eat a vegan diet primarily for health (and environmental) reasons, I personally prefer to choose the healthiest options among the faux-meats available.

And finally, let's deal with a few myths about protein and amino acids.

For those who think they absolutely must use more beans and/or tofu to get enough protein, relax. The body only needs 5% of its daily calories from protein. These needs are easily met with plant foods, and do not require the consumption of large amounts of beans. (You can skip beans altogether if you want!) To find the protein content of different foods, check the USDA nutrient database or the nutritional label.

Back to school: Protein contains 4 calories per gram so a little easy math will tell you the percent protein in a food. Multiply the # of grams protein by 4 to get the calories of protein in a serving. Divide this by the total number of calories per serving. Multiply this by 100 for the percentage of protein per serving. (For other calculations, remember that carbohydrates are also 4 calories per gram and fat is fattening at 9 calories per gram.)

Some folks think that it is impossible to get all their essential amino acids unless they eat meat. This is incorrect. A diet with a variety of plant-based foods will meet all of the body's amino acid needs.

If you are under the impression that you have to combine your grains and beans in order to get all the essential amino acids, please rest assured that this is also a myth. Francis Moore Lappe, in her book "Diet for a Small Planet", convinced many people that it was absolutely essential to eat beans and grains in the same meal to make a complete protein. Unfortunately, she did not base this theory on any scientific or medical evidence whatsoever. Despite her finally admitting her error in the 10th Anniversary edition of the book, the myth persists.

In conclusion, if you want to reduce or eliminate the amount of meat you are eating, there's no reason not to do so. Base your diet around whole plant foods, eating tasty grains, starchy vegetables, other vegetables, beans, and fruit. Bon appetit!