Most people like the taste of meat. In fact, studies have been conducted to investigate the taste of meat Newsweek It was found that more than 80 percent of Americans will eat some type of meat at least once a week in 2023. The most popular meat in the U.S. is chicken, followed closely by beef, pork, fish, and turkey.
But increasingly, research suggests that meat-heavy diets aren’t just bad for the planet (animal farming is a leading driver of emissions and deforestation) — they’re also bad for our health, which is why many experts are calling for more people to eat plant-based foods.
“Reducing meat consumption offers numerous health benefits, including improved heart health, a lower risk of chronic diseases like type 2 diabetes and certain cancers, better weight management, reduced inflammation, improved digestive health, lower LDL (“bad”) cholesterol levels, and even increased longevity,” Carolina Schneider, MS, RD, a nutritionist and consultant for plant-based brand Daily Harvest, tells VegNews. “Adding more plant-based foods to your diet can support overall well-being and protect against many preventable diseases.”
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But research shows that even though people love to eat meat, most struggle to follow this advice. For example, nearly one in four Americans say they’ve reduced their meat intake, according to a 2020 Gallup poll. Women are also twice as likely as men to reduce their meat intake, and many do so for health reasons.
“Reducing meat intake can be a game-changer for your body, and the benefits go beyond the number on the scale,” adds Sapna Peruvemba, MS, RDN, Sapna Health. “When people reduce their meat intake, they’re not just eating a salad instead of a burger; they’re making a conscious choice to live longer, feel better, and improve their overall health.”
Below, you’ll find both Schneider and Peruvemba’s advice on how to cut back on meat consumption, along with their eight favorite plant-based alternatives to meat (each of which will satisfy even the most carnivorous among us).
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How can you reduce your meat consumption if you really love meat?
According to Gallup’s research, respondents tried a variety of approaches to reduce their meat consumption, but the most popular methods included reducing the portion of meat on the plate, such as replacing three sausages with two or replacing two strips of bacon with one.
That alone can have a huge impact on health. Earlier this year, researchers at the University of Edinburgh reported that reducing processed meat consumption by 30 percent could prevent more than 350,000 cases of type 2 diabetes, nearly 92,500 cases of heart disease, and more than 53,000 cases of bowel cancer per year in the U.S. over 10 years.
Gallup reports that some people are reducing their diets by replacing some of the meat in their meals with vegetables, while others are choosing to add meat-free meals to their diets entirely.
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This approach to eating, often called flexitarianism, is becoming more popular around the world. People often find it easier to cut back on meat first rather than eliminate it completely. “Focusing on a flexitarian approach is a great way for meat lovers to cut back without feeling deprived,” says Schneider. “Allowing yourself to enjoy meat occasionally, rather than cutting it out abruptly (pun intended), makes the transition more manageable and sustainable.”
There is no one way to follow a flexitarian vegetarian lifestyle. Some people follow international campaigns such as Meatless Mondays and stop eating meat once a week, while others choose to eat meat only once a week. The amount you choose to reduce your meat intake can be gradual and the pace is up to the individual.
“It’s a game-changer when you realize that the flavor of the meat actually comes from plants, like herbs and spices. Think about it: No one enjoys a plain, unseasoned steak. The marinade, the spices, the seasonings all come from plants.”
“While an entirely plant-based diet is ideal for maximum health and environmental benefits, the key is to start where you are and gradually make more plant-based choices,” Peruvemba says. “Whether it’s sticking to one meatless meal a day or gradually phasing out meat, every step is a progression. The goal is to increase your plant-based intake while reducing animal products in a way that feels sustainable and enjoyable for you.”
Finding meatless ingredients that you love also helps. Many plant-based foods have a texture very similar to meat, and when flavored with the same ingredients, they can taste very similar too. “I love watching people’s faces light up when I tell them this—you can totally mimic the taste of meat with plants,” Peruvemba says.
The best plant-based ingredients for meat lovers, according to dietitians
Want to learn more? Shop Peruvemba and Schneider’s top meatless picks below, from tofu to jack fruit to lentils (yes, really lentils). We’ve also got some tasty recipe inspiration.
Lauren Toyota
1 Tofu
“Tofu is my go-to because it’s incredibly versatile—it’s like a blank canvas that absorbs the flavors of any spice or marinade,” Schneider says. “I love cooking it with teriyaki sauce for sandwiches or crumbling it into a tofu mixture with turmeric, salt, and pepper. When I need something quick, I throw diced tofu in the air fryer for a crispy, meat-like alternative that’s perfect for stir-fries, salads, or rice bowls.”
Try it in a recipe: Best Vegan Nacho Fries with Tofu Bacon Crumbs
Clare Winfield
2 Tempeh
“Tempeh has a more pronounced, nutty flavor that can take some getting used to, but it’s one of the best plant-based protein sources on the market,” Schneider adds. “I love making crispy tempeh ‘bacon’ in the air fryer to add to sandwiches, or simply stir-frying it with soy sauce and adding it to sautés or rice bowls for a filling meal.”
Try it in a recipe: Vegan Korean-Inspired BLT with Spicy Gochujang Mayonnaise
Lauren Toyota
3 Mushrooms
“When cooked right, mushrooms are a game-changer,” Peruvemba says. “Their juicy, hearty texture is the closest thing in the plant kingdom to steak or pulled pork. And that umami flavor? That delicious flavor that meat-eaters miss! My favorites are portobello mushroom steaks, pulled mushroom tacos, and oyster mushroom ‘scallops’—trust me, you won’t miss the meat.”
Try it in a recipe: Crispy Vegan Oyster Mushroom Po’Boy
4 Lentil
“Lentils are another versatile, protein-packed, high-fiber option,” Schneider says. “One of my favorite uses is in lentil bolognese—a rich, filling sauce that’s just as filling and satisfying on its own or over pasta. Lentils are also great in lentil soup or in place of ground beef in dishes like tacos, burritos, or even lasagna.”
Try it in a recipe: Easy Vegan Lentil Bolognese Spaghetti Squash Boats
Andrea Soranidis
5 Chickpeas
“Chickpeas are a staple because of their creamy texture and adaptability,” Schneider says. “They’re perfect roasted in a creamy, coconut curry, as a crunchy snack or salad dressing, or mixed into hummus. I also love using chickpeas as a substitute for tuna salad—just mash them with vegan mayonnaise or yogurt, chopped celery, dill, capers, red onion, olive oil, lemon, salt, and pepper, and you’ve got a plant-based “tuna” salad that’s full of flavor and rich in fiber.”
Try it in a recipe: Two-Step Vegan Chickpea Tuna Salad Sandwiches
Jeff Wysocarski
6 Devil
“Don’t let the name fool you—seitan (pronounced say-tan) is a game-changer for those who miss the chewy texture of meat,” Peruvemba says. “It’s made from wheat gluten and has a meaty mouthfeel that rivals your favorite steak or chicken dish. Think of it as the unsung hero of plant-based meats. My favorites? Stuffed seitan fries or vegan “beef” and broccoli sauté.”
Try it in a recipe: Vegan Seitan Bourguignon with Meat
Herbivorous Butcher
7 Jack fruit
“I know what you’re thinking—how can a fruit mimic meat? But jack fruit, especially when canned, has a breakable texture that looks eerily similar to pulled pork or chicken,” says Peruvemba. “If you season it right, it can totally trick your taste buds. It’s also rich in fiber, vitamin A, and vitamin C. When I’m craving something bold and saucy, I love jack fruit tacos or jack fruit carnitas.”
Try it in a recipe: Vegan Hawaiian Kahlua Jackfruit Pork
Brianna Claxton
8 Plant-Based Meats
“Let’s be real, plant-based meats have their critics. Yes, they’re processed and come with a bunch of sodium and saturated fat, but they play a vital role for those just dipping their toes into the plant-based waters,” Peruvemba explains. “Think of them as a bridge to a more whole-foods, plant-based diet. If you’re looking for a ‘just like meat’ experience, Beyond Burgers, Impossible Sausage, and plant-based chicken nuggets can help you make the transition and still maintain that satisfying meaty bite.”
Try it in a recipe: Vegan Sausage and Ricotta Stuffed Mussel Shells with Vodka Sauce
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Charlotte is a VegNews editor and writer based in sunny Southsea on the south coast of England.