Most people love the taste of meat. In fact, research conducted for Newsweek in 2023 found that more than 80 percent of Americans eat some form of meat at least once a week. The most popular meat in the U.S. is chicken, followed closely by beef, pork, fish, and turkey.
But a growing body of research suggests that meat-heavy diets aren’t just bad for the planet (animal farming is a major driver of emissions and deforestation) they’re also bad for our health. That’s why many experts are calling for more people to eat plant-based foods instead.
“Reducing meat consumption offers numerous health benefits, including improved heart health, reduced risk of chronic diseases like type 2 diabetes and certain cancers, better weight management, reduced inflammation, improved digestion, lower LDL (“bad”) cholesterol levels, and even increased longevity,” Carolina Schneider, MS, RD, a nutritionist and advisor for plant-based brand Daily Harvest, told VegNews. “Incorporating more plant foods into your diet can support your overall well-being and protect against many preventable diseases.”
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However, research shows that while people enjoy eating meat, many try to follow this advice. For example, according to a 2020 Gallup survey, nearly one in four Americans say they have reduced their meat consumption. It also noted that women are twice as likely as men to report eating less meat, and most do so for health reasons.
“Eating less meat can be a game-changer for your body, and the benefits go beyond just the numbers on the scale,” adds Sapna Peruvemba, MS, RDN of Health by Sapna. “When people reduce their meat consumption, they’re not just swapping a burger for a salad, they’re making a conscious choice to live longer, feel better, and improve their overall health.”
Below, you’ll find advice from both Schneider and Peruvemba on how to limit your meat consumption, as well as some of their eight favorite plant-based meat alternatives (that will satisfy even the most carnivorous among us).
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How to Eat Less Meat If You Really Love Meat
According to Gallup, participants in the study tried a variety of ways to eat less meat, but one of the most popular ways was to reduce the amount of meat on the plate. For example, by replacing three sausages with two, or two slices of bacon with one.
This alone could have a major impact on health. Earlier this year, researchers from the University of Edinburgh reported that reducing processed meat intake by 30 percent could prevent more than 350,000 cases of type 2 diabetes per year, about 92,500 cases of heart disease and more than 53,000 cases of colon cancer per year in the U.S. over 10 years.
Gallup reported that some people also ate less by replacing some of the meat in their meals with vegetables, while others chose to include more meatless meals in their diets.
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This approach to eating, often called flexitarianism, is becoming increasingly popular around the world. People often find it easier to start by eating less meat than to cut it out altogether. “Focusing on a flexitarian approach is a great way for meat lovers to cut back without feeling deprived,” says Schneider. “Instead of going cold turkey (pun intended), you can allow yourself to enjoy meat occasionally, making the transition more manageable and sustainable.”
There is no one way to follow a flexitarian lifestyle. Some choose to go meatless once a week by following international campaigns such as Meatless Mondays, while others choose to eat meat only once a week. The amount by which 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 meat actually comes from plants, like herbs and spices. Think about it: no one would like a plain, unseasoned steak. It’s the marinade, the rubs, the spices — all from plants.”
“While a fully plant-based diet is ideal for maximum health and environmental benefits, it’s important to start where you are and gradually incorporate more plant-based choices,” Peruvemba notes. “Whether you’re eating one meatless meal a day or slowly eliminating meat from your diet, every step is progress. The goal is to increase your plant-based food intake while reducing animal products in a way that feels sustainable and enjoyable for you.”
Finding meat-free ingredients that you enjoy is also helpful. Many plant-based foods have a similar texture to meat, and when seasoned with the same ingredients, they can taste very similar, too. “I love seeing people light up when I tell them this: You can totally mimic the flavor of meat with plants,” Peruvemba says.
The Best Plant-Based Ingredients for Meat Lovers, According to Dietitians
Want to know more? Below, you’ll find Peruvemba and Schneider’s best meat-free picks, from tofu to jackfruit to lentils (yes, lentils). We’ve also got some delicious recipe inspiration.
Lauren Toyota
1 Tofu
“Tofu is my go-to because it’s incredibly versatile — it’s like a blank canvas that can take on the flavor of any spice or marinade,” Schneider says. “I love tossing it with teriyaki sauce for sandwiches or crumbling it into a tofu scramble with turmeric, salt, and pepper. When I need something quick, I’ll throw chopped tofu in the air fryer for a crunchy, meaty alternative that’s perfect for stir-fries, salads, or rice bowls.”
Try it in a recipe: Supreme Vegan Nacho Fries With Tofu Bacon Crumbles
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 out there,” Schneider adds. “I like to make crispy tempeh “bacon” in the air fryer to add to sandwiches, or simply fry it in soy sauce and add it to stir-fries or rice bowls for a hearty meal.”
Try it in a recipe: Vegan Korean-Inspired BLT with Spicy Gochujang Mayonnaise
Lauren Toyota
3 Mushrooms
“When prepared right, mushrooms are a game-changer,” says Peruvemba. “Their juicy, chewy texture is the closest thing in the vegetable kingdom to steak or pulled pork. And that umami flavor? That’s the savory goodness meat eaters crave! 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 Lentils
“Lentils are another high-protein, high-fiber option that’s super versatile,” says Schneider. “One of my favorite uses is in a lentil bolognese — either on their own or over pasta as a rich, hearty sauce that’s just as satisfying as the meat version. Lentils are also perfect in lentil soup or as a substitute for ground beef in dishes like tacos, burritos, and even lasagna.”
Try it in a recipe: Easy Vegan Lentil Bolognese Spaghetti Pumpkin Boats
Andrea Soranidis
5 Chickpeas
“Chickpeas are a staple because of their creamy texture and adaptability,” Schneider notes. “They’re perfect in a creamy coconut curry, roasted as a crunchy snack or salad topping, or mixed into hummus. I also like to use chickpeas as a substitute for tuna salad: simply mash them with vegan mayonnaise or yogurt, chopped celery, dill, capers, red onion, olive oil, lemon, salt, and pepper for a plant-based “tuna salad” that’s full of flavor and high in fiber.”
Try it in a recipe: Two Step Vegan Chickpea Tuna Salad Sandwiches
Jeff Wysocarski
6 Seitan
“Don’t let the name scare you: seitan (pronounced say-tan) is a game-changer for those who crave the chewy texture of meat,” says Peruvemba. “Made from wheat gluten, it 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 roast or a vegan “beef” and broccoli stir-fry.”
Try it in a recipe: Meaty Vegan Seitan Bourguignon
The Herbivorous Butcher
7 Jackfruit
“I know what you’re thinking: How can a fruit mimic meat? But jackfruit, especially canned, has a shreddable texture that’s eerily similar to pulled pork or chicken,” Peruvemba notes. “When seasoned right, it can totally fool your taste buds. Plus, it’s high in fiber, vitamin A, and vitamin C. I love making jackfruit tacos or jackfruit carnitas when I’m craving something bold and spicy.”
Try it in a recipe: Vegan Hawaiian Kahlua Jackfruit Pork
Brianna Claxton
8 Plant-based meat
“Let’s face it, plant-based meat has its critics. Yes, it’s processed and comes with a side of sodium and saturated fat, but it plays a vital role for those just dipping their toes into plant-based waters,” Peruvemba explains. “Think of it as the bridge to a more wholesome, plant-based diet. If you’re craving that “just like meat” experience, Beyond Burgers, Impossible Sausage, and plant-based chicken nuggets can help you make the transition while still maintaining that satisfying meaty bite.”
Try it in a recipe: Vegan Sausage and Ricotta Stuffed Shells with Vodka Sauce
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Charlotte is an editor and writer for VegNews and lives in sunny Southsea on the south coast of England.