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Veg Out! 7 Meat-Free Protein Sources that Satisfy

Jennifer Pantin
by Jennifer Pantin
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Veg Out! 7 Meat-Free Protein Sources that Satisfy

Lorimer Street KitchenIf you’ve checked your Twitter feed in the last few hours, chances are #MeatlessMonday has popped up at least once. The goal of this trend is to kick-start your week with veggies, and become more aware of what you are eating in general, so you can make healthier choices all week. Why go meat-free for the day? Cutting back on your meat intake comes with tons of healthy benefits—to name a few: it decreases your chances of obesity, heart disease and diabetes.

If the idea of avoiding meat, even just for one day, leaves you wondering, “How will I get enough protein?” You’re not alone—it’s a worry plenty of people have. But it turns out getting enough of this important nutrient is easier than it seems. There are plenty of plant-based sources of protein that are easy to cook and taste amazing, too.

Tofu & Tempeh Tofu is probably the first food that comes to mind when thinking of vegetarian meat substitutes, and for good reason! Tofu and tempeh are made from soybeans, and they’re incredible sources of protein. Tempeh contains 15 grams of protein per half cup, while tofu offers 20 grams! Both have unique textures that easily absorb the flavor of whatever you are cooking, making them ideal in stir-fries, or seasoned and baked.

Seitan While not as well known as tofu, seitan is a versatile meat substitute made from wheat gluten that packs tons of protein—32 grams per half cup! It’s a great replacement for poultry, and is very simple to cook.

Quinoa Most grains are low in protein, but quinoa has more than 8 grams per cup! Quinoa is delicious as a side dish (try it in place of rice), and works well as a hot or cold breakfast. You can also toss a handful of cooked quinoa into soup or chili to thicken things up.

Beans Beans are little powerhouses of nutrition. High in both protein and fiber, they keep you feeling full longer and provide your body with tons of energy. How much protein are we talking about? 1 cup of kidney beans is loaded with 15 grams of protein, and 1 cup of black beans contains 42 grams! Keep in mind: canned beans tend to be high in sodium, so be sure rinse them before using.

Nuts & Nut Butters Nuts get a bad rap for being fattening, but they are packed with both healthy fats and protein. Most varieties have 5 to 6 grams of protein per ounce, which means you don’t have to eat too many to get a protein boost. To maximize the health benefits, look for unsalted, raw, or roasted nuts, and opt for nut-butters made without any added sugars or oils.

Seeds Like their nutty counterparts, seeds, such as sunflower, sesame and poppy, are filled with protein and healthy fats. Sunflower seeds, for example, have almost 15 grams of protein per cup. They’re delicious toasted and sprinkled on top of a salad.

Greens While green vegetables may not be the protein powerhouses that beans, nuts, and seeds are, ounce for ounce, they still hold their own. Packed with fiber to keep you feeling full, 2 cups of spinach (easy side salad!) contains 2 grams of protein, and a cup of broccoli has 3 grams.

Need help planning a plant-based meal? Try this easy Lemon & White Wine Seitan with Quinoa and Broccolini dish that I created just for MyFitnessPal. (The recipe is in the database for easy logging!)

What do you think of #MeatlessMonday? Are you planning a meat-free meal today?

About the Author

Jennifer Pantin
Jennifer Pantin

Writer, lawyer, and healthy-eating proponent, Jennifer Pantin loves experimenting with new, healthy recipes in her Brooklyn kitchen. Her blog, Lorimer Street Kitchen, is where she shares this passion for food and the belief that healthy recipes can be good for you and delicious, too. Connect with Jennifer and Lorimer Street Kitchen on FacebookTwitter, and Google+.

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112 responses to “Veg Out! 7 Meat-Free Protein Sources that Satisfy”

  1. Avatar Lift says:

    “Cutting back on your meat intake comes with tons of healthy benefits—to name a few: it decreases your chances of obesity, heart disease and diabetes.” How about NO. So this is what MFP is doing with their money? Really?

    • Avatar Wade says:

      The most important heart health study ever done, The Framingham Study, linked heart disease to meat consumption. Many other studies, too numerous to mention, have done the same. The content of Jennifer’s information is spot on.

      • Avatar viliwa says:

        “Linked heart disease to meat consumption.” Have you even wondered why? Did you even read the study?

        • Avatar Wade says:

          I’ve read most of the studies, because my father who was a butcher, had his first bypass operation when he was 54 and the second when he was 67. Now is blind, because he has macular degeneration in both eyes at 78.
          I don’t wonder why, I know why.

          • Avatar asdf says:

            Nothing like basing the entire theory on one person that could have had a host of other factors like genetics, environmental, BP, weight etc etc etc….

          • Avatar Wade says:

            Huh?!? I’m not basing any theories on my father. My father’s experience is the reason I began looking into CHD. That’s all. Do the research people. CHD is primarily due to atherosclerosis.
            I answered to questions posed to me by viliwa. Q1 Answer: Yes, because of my father. Q2 Answer: Yes I’ve read the study.
            Your statement asdf is just Huh?!?
            Just to expand, heart disease (the most common cause of death in the U.S.) is a completely preventable food borne illness.

          • Avatar asdf says:

            read chris’ reply below

          • Avatar davpul says:

            would you share with us why? because i can come to no conclusions whatsoever based on your dad’s chosen profession. i mean, he could have been an 80/10/10 raw vegan for all I know.

          • Avatar Wade says:

            We ate meat growing up. Wholesale prices. And we hunted, since I live in Montana. But I ask you, if you were me, a formerly obese 55 year old male, whose dad, uncle, and aunt all have CHD, and grandfather who died of CHD, wouldn’t you try and do your research? What’s funny is 80/10/10’ers don’t have bypass surgery. Maybe its not that funny.
            In the Lifestyle Heart Trial, Ornish
            found that 82% of patients with diagnosed
            heart disease who followed his program
            had some level of regression of atherosclerosis.
            Comprehensive lifestyle changes
            appear to be the catalyst that brought
            about this regression of even severe coronary
            atherosclerosis after only 1 year. In
            his plant-based regimen, 10% of calories
            came from fat, 15% to 20% from protein,
            and 70% to 75% from carbohydrate, and
            cholesterol was restricted to 5 mg per day.
            Interestingly, 53% of the control group
            had progression of atherosclerosis. After 5
            years, stenosis in the experimental group
            decreased from 37.8% to 34.7% (a 7.9%
            relative improvement). The control group
            experienced a progression of stenosis
            from 46.1% to 57.9% (a 27.7% relative
            worsening). Low-density lipoprotein
            had decreased 40% at 1 year and was
            maintained at 20% less than baseline after
            5 years. These reductions are similar
            to results achieved with lipid-lowering
            medications.

          • Avatar JofJLTNCB6 says:

            As for the Ornish study, has anyone in the 15+ years since been able to reproduce his results?

          • Avatar Wade says:

            In the Lyon Diet Heart Study, a prospective,
            randomized, secondary prevention
            trial, de Lorgeril found that the intervention
            group (at 27 months) experienced
            a 73% decrease in coronary events and a
            70% decrease in all-cause mortality. The
            intervention group’s Mediterranean-style
            diet included more plant foods, vegetables,
            fruits, and fish than meat. Butter
            and cream were replaced with canola oil
            margarine. Canola oil and olive oil were
            the only fats recommended.22
            In 1998, a collaborative analysis using
            original data from 5 prospective studies
            was reviewed and reported in the journal
            Public Health Nutrition. It compared
            ischemic heart disease-specific death rate
            ratios of vegetarians and nonvegetarians.
            The vegetarians had a 24% reduction
            in ischemic heart disease death rates
            compared with nonvegetarians. The
            lower risk of ischemic heart disease may
            be related to lower cholesterol levels in
            individuals who consume less meat.24
            Although vegetarian diets are associated
            with lower risk of several chronic
            diseases, different types of vegetarians
            may not experience the same effects on
            health. The key is to focus on eating a
            healthy diet, not simply a vegan or vegetarian
            diet.

          • Avatar JofJLTNCB6 says:

            A study for which all subjects were heart-disease survivors?

          • Avatar Wade says:

            Yes, the most at-risk individuals for heart disease. Similar to me. Male, 55, familial history. And after 18 months of plant-based diet, my total cholesterol measures 129.
            But I’ll bet you’re one of those people who think serum cholesterol doesn’t matter.

          • Avatar Wade says:

            I appreciate your well wishes. Thanks. Personally, I gave it a try, I had nothing to lose. I was pretty healthy at the time, although I didn’t like constantly struggling with portion control. I am a mountain bike racer (for fun and fitness). And I didn’t like the perpetual off season weight gain (even though I was always in the gym during that time). So I took the challenge and tried it for 3 weeks. At the 3 week point, I extended to 6 weeks, because I was feeling really good. REALLY good. And my performance was really improving, on the bike and other cardio performance metrics.
            So at 6 weeks, I said to myself I can do this for 6 years. Please note though that I had kept researching the information, and kept an open mind to avoid hasty conclusions. Additionally I looked at the numbers from blood panels. I’ve measured 5 times since going plant based. And I have prior annual results going back to 2002. I keep lots of records, since I’m an analyst and have to see the numbers for everything.
            I have eaten meat in significant quantity in 16 months. It was the most important thing I’ve ever done for my health. Those who haven’t tried it don’t have any personal knowledge of it’s effects.
            I was like you just a couple of years ago, saying that meat is good not bad, and cutting it out completely is extreme. What’s funny is even in the weight room I’m lifting more now than in years. I rolled 15 years off my life!

          • Avatar davpul says:

            Once again, you may want to re-read the findings of yet another study because they don’t actually support the conclusion that you’re bandying about on the forums

          • Avatar JofJLTNCB6 says:

            He probably was an 80/10/10 raw vegan. I suspect I’d probably eat less meat if my profession was a butcher. Yep, I’m going with your theory: he reached an obese weight by overeating 80/10/10 which led to those health complications. Now we just need to figure out the relevance.

          • Avatar Wade says:

            LOL. But my dad wasn’t obese. I was, but he wasn’t until after his last bypass operation.
            When he had his first surgery he was relatively thin.

          • Avatar JofJLTNCB6 says:

            Must be the meat then, right? Give me a moment and I’ll provide some n=1 showing vegetarians die of heart attacks at relatively young ages.

          • Avatar xlykensx says:

            Good luck with that.

          • Avatar Anonymous says:

            Wow. If you truly believe that veg*ns don’t have heart attacks, then you really have been drinking the koolaid. I’ll start with Jay Dinshah, founder of American Vegan Society. I know a website/blog is horrible source, but since it’s a pro-veg*n side, I’m going to use it anyhow: https://thevegantruth.blogspot….

            As for the others, there seems to be a lot of jumping from correlation to causation. So many of these studies that are purported to prove the health benefits of a veg*n lifestyle *once adjusted for confounding variables that are highly correlated with it* such as not smoking, regular exercise, socioeconomic status, awareness of physical health, etc., the strong case for it simply disappears.

            Finally, I’m not saying that veg*n -done correctly- isn’t healthy, but using a comparison of veg*n done right vs. omni done wrong doesn’t make a compelling argument. And that so many are so quick to claim that even veg*n done wrong is healthier than omni done right shows the bias that is inherent in the movement.

      • Avatar Juliana says:

        Yeah If you are eating a steak every lunch and dinner for 20 years. If you have a hamburger every once in awhile it’s not going to hurt you! You are doing more harm to your body by not eating meat. WE ARE PHYSICALLY DESIGNED TO EAT MEAT! Where do you think our muscles come from? From carrots? Even our teeth are designed to eat meat. Almost every lifelong vegan I ever met has serious health problems. Not to mention they obviously look malnourished and emancipated with the yellow skin and thinning hair and brittle bones. Now don’t get all edgy and think I’m making fun of how they look. I’m just pointing out the obvious. I’m also not talking about the “I’m going vegan for the summer” people. These are real life-long vegans, with vegan families, and even most vegetarians. If you don’t like the taste or smell of meat I completely understand, but don’t be vegan/vegetarian because you think it’s “healthy”.
        It. is. not. healthy.

        Eat your chicken, drink your milk, and enjoy some cheese for Pete’s sake!

  2. Avatar steph says:

    We go meat free as much possible.
    I love the fact that it shrinks my waistline and makes my wallet fatter!
    Little side note…soy products are NOT a healthy alternative to meat. Especially for kids! They are too processed and have estrogen mimicking properties. Not good for teens, pregnant women and kids.

  3. Avatar davpul says:

    WHAT THE FUCK IS THIS SHIT?!?!?! So now the official MFP Blog is getting on board with the same food demonizing bullshit that pervades the forums?

  4. Avatar Chris says:

    People should learn to read the entire article and not just parts of it. The Framingham Study had multiple variables not just red meat consumption and the studies were found to be inconclusive. In 2007 the Framingham Study was expanded to include methods of meat preparation and found how you cook your meat is more important than the meat itself. Also, GMO meat is much different than grass fed. Also, blood line, family traits and problems passed through DNA. Lastly, it is great to substitute meat for grains and carb rich foods, but remember, by the time you get your necessary daily intake of protein from these foods, your carb intake will be significantly higher than necessary increasing your insulin levels and fat storage.

    • Avatar Aaron says:

      “our carb intake will be significantly higher than necessary increasing your insulin levels and fat storage.”

      Only if you’re eating unhealthy choices.

      My carb intake for today was 100g. My protein intake was 85g (often around 90-95g). I’m a vegan, thus don’t touch meat at all.

      • Avatar VoodooSyxx says:

        And you hold this up as an example of healthy? Really? You should be getting 1g of protien for ever pound of lean body mass. You only have 85 or 90 pounds of LBM?

        I generally have 85g of protien by lunchtime, and my carbs are generally right around 100g or less every day.

        • Avatar Aaron says:

          If we’re excluding fat, I have around 9 stone/126lb of LBM.

          My point here was that you can balance carb/protein. If we’re going for training days, I far exceed 150g of protein, and the balance remains stable. My carbs don’t exceed 150g either.

          The result of this is that whilst not as fast as it could be, I am not just maintaining, but actually gaining muscle. If I wasn’t getting adequate protein in take, that would not be the case.

          I imagine my carbs could be a little lower, but the slight difference is hardly going to cause as big an issue as Chris describes.

          • Avatar davpul says:

            Soooo…..how many total calories do you eat per day? 150g of protein and 150g of carb and we’re at 1200 cals per day. You’re making the rest up in fat consumption? Or are you one of those 1500 cal per day eating guys?

          • Avatar Kathleen Goetting says:

            Eating at a calorie deficit has actually been shown to increase lifespan 😉

          • Avatar JofJLTNCB6 says:

            Consistently eating at a measurable calorie deficit ends in starvation…by definition.

            As for what you *meant* to say…that a calorie-deprivation diet has been shown to increase lifespan, that is true…in flies and rats. It has yet to be shown as conclusive in humans…and honestly, if the price I have to pay for another year or two is to be near-starvation for the entirety of my life, I think I’ll take a different approach…one that has been consistently demonstrated to be more athletically optimal.

          • Avatar Aaron says:

            I average about 1500, but it’s higher on training days.

          • Avatar Aaron says:

            And yeah, I boost my calories via healthy fats, like for instance the kind you find in seeds.

      • Avatar JofJLTNCB6 says:

        740 calories from protein and carbs. Assuming a recommended 2000 calories (which is 600ish calories below maintenance for me as a 6′ 175 pound adult male, but let’s use it as an estimate), that’s 140g of fat. Wow.

        Not that I personally have a problem with a high-fat diet, but that is *very* high fat…and all from vegan sources? That’s…impressive. I honestly don’t know how you do it.

  5. Avatar VoodooSyxx says:

    “If the idea of avoiding meat, even just for one day, leaves you wondering, “How will I get enough protein?”

    I don’t have to wonder anything. I’m a man, therefore I eat meat. End of story, thanks

  6. Avatar annoyed user says:

    Oh yes, demonizing entire food groups is a healthy thing to promote, MFP. *slow clap for you*

    W!T!F!

  7. Avatar RunBakeLove says:

    GOOD LORD at these comments. “Cutting back on your meat intake comes with tons of healthy benefits”…the author clearly states to CUT BACK, not cut out completely. That is not “demonizing an entire food group”. Everything in moderation, right?! Well, have you ever thought that that includes meat? No one is saying drop it altogether.

    • Avatar davpul says:

      Soooooo…..if the blog said “cutting back on your vegetable intake comes with tons of healthy benefits” would you feel that that sounded reasonable? I’m just saying CUT BACK, not cut out veggies. Would you start questioning why veggies were getting demonized or would you just say, “hmmm, that makes sense to me” and keep moving on?

      • Avatar Wade says:

        The problem with that is cutting back on one of the two leads to health benefits. Cutting back on the other leads to health problems. If one tries to be objective, looks at the preponderance of research, one can figure out which is which.

        • Avatar davpul says:

          So I guess we should just all read the Framingham Study and misinterpret it’s findings?

          • Avatar Wade says:

            Look at the China Study. The Adventist Health Study. The EPIC Oxford Study. Read the article entitled “Nutritional Update for Physicians: Plant-Based Diets” in the Spring 2013 issue of The Permanente Journal.
            And try it out yourself.
            Try cutting out all plant based foods, say for 60 days. Stick to milk, eggs, meat and fish.
            Then try the other way for 60 days. Stick to fruits, vegetables, grains, nuts, seeds, and roots.
            See which one works better for you.
            And get blood panels after each way. Then we have something to talk about.

          • Avatar davpul says:

            LOL CHINA STUDY LOL. my work here is done

          • Avatar Wade says:

            Keep that mind closed nice and tight now y’hear! That’s what they did back in the 50’s about cigs. They found a nice convenient way to discount the facts, which were very controversial at the time. Even Doctors recommended Lucky Strike cigs. Have fun man. I wish you well.

          • Avatar davpul says:

            LOL MIND CLOSED LOL

          • Avatar ILiftHeavyAcrylics says:

            My mom always used to say “don’t be so open-minded that your brain falls out.”

          • Avatar Boocat Butterbee says:

            Apples and oranges.

          • Avatar Wade says:

            Except that both apples and oranges are good for you. Commonality.

          • Avatar Davpul says:

            As is meat. Common knowledge

          • Avatar Wade says:

            Meat and cigarettes. commonality.

          • Avatar Wade says:

            I trust how the former head of the Framingham Study interprets it’s findings.
            Dr. William Castelli became the third director of the now famous Framingham Heart Study in 1979, having served there since 1965. In 1995, Castelli left the Framingham Heart Study to become medical director of the Framingham Cardiovascular Center, just miles from the heart study’s home.
            “I worked on the Framingham study thirty years,” he says. “I never cured anyone, but the gift of the people of Framingham is that they taught us the risk factors. We’re looking for a better way to manage risk.”
            The majority of Castelli’s patients have had a heart attack. Many are in imminent danger of having another. To save these people’s lives, Castelli looks to the data.
            “The key is the LDL cholesterol,” Castelli says. LDL stands for “low density lipoprotein,” or- as Castelli calls it- ‘lethal’ density lipoprotein. LDL is an important chemical component of all cells, but too much of it in the blood stream wreaks havoc. It irritates the lining of blood vessels, triggering an immune response that actually does more damage to the vessel wall than to the LDL. The LDL winds up stuck to the now ragged vessel wall, and the deposit can quickly become a plaque or blockage that interferes with normal blood flow.
            The National Heart, Lung and Blood Institute- the Framingham Heart Study’s Parent organization- has developed guidelines to help determine how high is too high when it comes to blood LDL levels. Castelli, however, takes issue with those numbers. While he certainly applauds the emphasis on lowering LDL levels, Castelli doesn’t think the NCEP goes low enough by aiming for 130.
            “I would rather see 80 or less, based on studies from places where people can’t get this disease.”
            “If Americans adopted a vegetarian diet, the whole thing would disappear,” Castelli says of the heart disease epidemic.
            Americans have been “brainwashed to eat meat,” he says, and it’s killing us. Not only do half of all Americans die of heart disease, 80% of Americans will die with heart disease in their body. Once again, Castelli looks at the research, studies that go all the way back to 1904.

          • Avatar Davpul says:

            Soooo…..the leader of this study is not only a vegetarian pusher himself, he also doesn’t believe humans should consume any fat. Basically his personal beliefs are in line with the don’t consume fat or cholesterol “research” that would have been the hallmark of his time at University…..research that has been proven to be false. So a guy that doesn’t believe in eating meat or dietary fat does research that concludes that we shouldn’t eat meat or fat. Well, that certainly sounds fair and unbiased to me……

          • Avatar Wade says:

            This research has only “been proven to be false” in the minds of the Atkins fanboys. What I find fascinating is stepping back from the minutia of the points of view, looking at the constructs of this never ending debate.
            Those generally who come down on your point of view have never tried Veg, they are often young males (with a metabolism to match) trying to bulk up, or people with weight problems who’ve experienced the magic of ketosis. The leaders of the group rely on ketosis weight loss, which is real but temporary (you can’t live the rest of your life in ketosis, you will die).
            Those generally who come down on my point of view (that is vegan for health reasons, not for ethical reasons) are older people who are faced with their own personal mortality. They’ve tried every eating style already, including high protein high fat low carb. The leaders of the group are people like Bill Castelli, or John McDougall or Neal Barnard or Caldwell Esselstyn. Doctors who converted like me from your point of view after having the truth of the research and identification of the mechanisms at play hit them over the head. The aha moment if you will.
            See I’ve argued your point of view just as vigorously as you have, and only a few short years ago. I would have never in a million years at that point in time ever thought I would be a vegetarian at a future time! But here I am. How did I get here? Considering the research without approaching it from the point of view of trying to disprove it. My idea of disproving it was accepting the challenge of trying it for 6 weeks and seeing for myself what it did to/for/against me. Doing it the way they (the leaders) promoted, to the letter, and then I would know. Then I could call Bullsh*t. One problem with what happened. I could lift more weight in the weightroom. My climbing times in the mountains became personal bests. My bike commute times were equal to 2003 numbers. What I thought was burning lungs on my rides went away (now I’m certain it was angina pain). My HR at the same perceived exertion is 15 bpm lower. My max VO2 jumped 10 (I’ve tested twice at a sports center).
            Say what you will. But you don’t have the personal knowledge. You haven’t tried both ways.

          • Avatar kevel says:

            Love those guys!! They changed my life!

      • Avatar Kathleen Goetting says:

        That’s.. just ridiculous. Meats and veggies provide completely different sets of nutrients. As well, YOUR perception is telling you this article is “demonizing”, I see no “demonizing”. Secondly, cutting back on meat not only helps you, but your society and environment as well.

        • Avatar davpul says:

          Helps my society and environment as well??? Okay, I’ll guess we’ll just let that comment stand on it’s own merit then, no explanation needed.

        • Avatar Boocat Butterbee says:

          Well, it doesn’t help ranching families, does it?

  8. Avatar Will Saunders says:

    the ‘eat more protein’ message was established by the farmers who sell meat and dairy. They lose money when people eat less of what they’re selling. Vegetables are a great source for getting protein. In fact, most people eat too much of it.

    • Avatar JofJLTNCB6 says:

      And where do veggies come from? And if by “great source for getting protein”, you mean, “maybe a dozen grams, tops, for a reasonable amount of eating”, then I suppose you have a point.

      More likely, the “eat more protein” message exists because people have experienced and witnessed the benefits of the practice in attaining *optimal* health (despite some sketchy claims of causation re decreased longevity).

    • Avatar davpul says:

      well, that makes total sense. because no one makes any money off the production and sale of vegetables. please enlighten me with the veggie based “great sources for getting protein” that will get me to my 200 grams per day.

      • Avatar Wade says:

        Will you transform into a 98 pound weakling if you don’t get your 200 grams?

        • Avatar davpul says:

          YES. Protein for muscle growth and retention is totally a “thing”. You may want to find some studies and read up

          • Avatar davpul says:

            and still waiting to hear about these “great sources” from veggies. i’m certain they are complete proteins too that supply the amino acids in correct proportion, right? not just some willy nilly total protein by gram number that won’t actually be effective for muscle building/retention purposes, right?

          • Avatar Evgeni says:

            For people quoting research, it seems particularly one sided. The value of protein to strength development has a volume of clinical research in excess of a hundred articles.

  9. Avatar ben says:

    The most significant risk factor according to the American College of Cardiologists is measured by evaluating the low density lipoproteins which are significantly increased by the ingestion of CARBOHYDRATES. Perhaps you had better take a closer look at meat intake.

    • Avatar Kathleen Goetting says:

      LDL are significantly increased by increased consumption of saturated fats, actually, which you are much more likely to find in meat than veggies.. much more likely.

  10. Avatar ILoveVegan says:

    Excellent article! I’d also recommend that everyone read: The China Study by T. Colin Campbell PhD

  11. Avatar kymmu says:

    Great article- good information many people need to eat more vegetables and learning new ways of eating is always interesting. Thank you!

  12. Avatar Kathleen Goetting says:

    Thank you for this. Very informative 🙂 Also amusing to see all the people getting defensive about eating meat.. I mean, what? Seriously? Get a hold of yourselves people.

    • Avatar JofJLTNCB6 says:

      Interesting how you see one side as defensive and the other side as…appropriate? And I bet you believe your comments are unbiased too, right?

      Amusing, indeed.

      • Avatar Kathleen Goetting says:

        I’ve actually not said whether I find one “side” more appropriate than the other. I never even said there were “sides”, you said that. I’m talking about comments like, “this article is demonizing meat,” “I’m a man, I eat meat,” etc. 🙂

        • Avatar VoodooSyxx says:

          Do yourself a favor. Put your finger in your mouth and feel on the upper side toward the corner those sharp ass teeth. Those weren’t put there for grinding on lettuce.

          • Avatar Kathleen Goetting says:

            You still seem to be missing the point. This article didn’t say “don’t eat meat”. It said, “eat less meat, eat more *insert other nutritious foods you’re probably not getting enough of”. Why is that so offensive to you?

          • Avatar VoodooSyxx says:

            It’s offensive to me because the article is a thinly vieled attempt to push the same old stupid vegetarian agenda. I have no problem with veggies. I generally have 4 cups of shrubbery every night at dinner. However, man has been eating meat since the dawn of time. We were built to eat both and subsist on a balanced diet.

          • Avatar Aaron says:

            There’s no agenda here. Maybe your silly ‘ROAR I ARE MAN THEREFORE I NEED MEAT’ stance is offensive and dated in itself, but nobody’s telling you that you can’t eat meat.

            Grow up, yeah.

          • Avatar VoodooSyxx says:

            Cute. The fact is vegetarianism and veganism is disordered and unhealthy. I may be a recovering fat boy, but I’m not a stupid recovering fat boy. I refuse to replace one extreme of unhealthy with yet another, and yes pushing such an idea is very offensive.

          • Avatar Kathleen Goetting says:

            Um.. Vegetarianism and veganism are not disordered, nor are they unhealthy. People who take up these diets may not do it properly, and thus may become unhealthy – but if you make a point of meeting your nutritional needs, it’s not unhealthy in the least. Just as eating meat isn’t unhealthy in itself. You seem to be so offended that you are making wild accusations and conclusions.

          • Avatar Olympia1000 says:

            HI! As the author of this article I can tell you there is no agenda beyond exactly what it says. I am not a vegetarian or vegan, but simply believe that eating more fruits and veggies are good for you. My blog promotes the same thing. It also has donuts and ice creams on it, just attempts at healthier versions of them. That’s all! Have a great day!

          • Avatar VoodooSyxx says:

            Yes, I looked at your blog. About five pages of it honestly. No meat anywhere. The closest was some fake bacon made from coconut. No agenda indeed.

          • Avatar Ellie says:

            We really do need to stand together against the vegetarian/vegan agenda. Otherwise there won’t be enough people out there eating meat and eventually farms will just stop producing livestock and NONE of us will get meat. I bet that’s what they all want, too. I’m going to go buy a steak right now to support the cause!

          • Avatar davpul says:

            Challenge accepted. I went and read over a dozen pages of your blog. While there are quite a few delicious looking entrees, I didn’t find a single meat product. Back in January you do have something called “meatballs” (quotes are yours). Looks to be a vegan offering. In fact, your site looks to be a vegan site, judging by the recipe ingredients. So you’ll have to excuse me if I don’t think your MFP blog entry iis completely unbiased.

          • Avatar JofJLTNCB6 says:

            Are those “donuts” and “ice creams”…as in, in quotes…reminiscent of the actual foods named, but not quite the same? And I see your words saying “no agenda”, but the facts seem to be pointing to a different interpretation. I’m beginning to think you don’t understand what the word “agenda” means in this context.

          • Avatar Kathleen Goetting says:

            I’m beginning to think that you don’t understand that people have different lifestyles and make different choices than you. Even if the author was a vegetarian, so what? She’s not allowed to write articles for MFP? You’ll notice that here in the comment section she was extremely polite, and even tried to explain herself despite the incredible rudeness. You’ll also notice that she’s not even suggesting people stop eating meat altogether, simply *suggesting* people might benefit from finding other sources of protein *once in a while*. There are ways to disagree with someone besides ranting about ‘agendas’ and whether or not someone understands a word; ways that will make you look like a not-crazy-person. You should try it out sometime.

          • Avatar JofJLTNCB6 says:

            You’re giving me advice on the appropriate way to behave online…while saying I look like a crazy person. That’s rich. Perhaps you should try not being a hypocrite sometime.

            My biggest problem with the author is that what she *says* she is saying in this piece and in her defense in the comments seems like it might be inconsistent with the overall theme of her blog. I believe she held back from her *real* message of her views on meat protein sources as a veiled approach to her *real* message. Whether or not she is disguising that bias instead of disclosing it matters to me. But whether or not you agree with me is irrelevant and inconsequential.

          • Avatar Kathleen Goetting says:

            Sorry, but if you’re going to be disrespectful, don’t expect me to go out of my way to be polite to you. You are imagining an ‘agenda’. There is no ‘agenda’. The author’s personal views on vegetarianism don’t matter here, nor do they affect you in anyway. Get over yourself.

          • Avatar JofJLTNCB6 says:

            I don’t care if you’re polite to me. However, if your message to me is about how I should be your version of polite, I would expect you not to violate your own self-imposed restrictions.

            And how do you know there isn’t an agenda? I don’t *know* that there is or isn’t. From my own observation, I believe there may be. There often is. It’s human nature. I find it interesting that the author denies there is one…and you do too. And that you so freely and confidently speak on behalf of the author is an interesting glimpse into your own delusions of importance in this discourse.

            And as to whether or not the author’s personal views are relevant to me is not your place to judge.

            Get over myself? Again, such hypocrisy.

          • Avatar Davpul says:

            Wow. Your level of defensiveness and vitriol is off the charts. Anybody can write for the MFP blog, but if want to issue biased opinions then they will be challenged. If they are spreading nonsense and falsehoods then they will be asked to supply research. If they clearly have an agenda, then it we be called out.

            You keep saying you don’t see the meat demonizing, yet the first line is about how cutting out meat has so many healthy benefits. Any logical thinking person will assume that means meat is unhealthy and should be limited. That’s why she’s getting called out. If she just posted some decent vegan recipes without her Meat Kills message this blog wouldn’t have turned into a war zone. She fired the first shot.

          • Avatar Kathleen Goetting says:

            My level of defensiveness and vitriol? I suggest you take a look at your comments. Anyway, I’m not discussing this further, because there’s no point. Goodbye.

          • Avatar Davpul says:

            I hope you stomped your feet and slammed the door and everything. Totally goes with your behavior so far

          • Avatar Kathleen Goetting says:

            Thanks for the article. It was well-written and well-meaning, I’m sure. The CLOSEST it came to ‘biased’ was: “Why go meat-free for the day? Cutting back on your meat intake comes with tons of healthy benefits—to name a few: it decreases your chances of obesity, heart disease and diabetes” and yet, here you are simply stating fact, and are only talking about going meat-free for a DAY. So, ignore the crazy that is coming from this comment section, it’s unwarranted.

          • Avatar Olympia1000 says:

            Hi Kathleen, I very much appreciate your comment. I’ve refrained from getting too involved because I think people have already formed opinions on my ‘agenda’ and blog, and I don’t think I can persuade them to think otherwise. While this article – and my blog – does offer vegetarian/ vegan alternatives, I sincerely have no agenda beyond trying to provide healthy alternatives, if and when people want to swap out meat, dairy or eggs. That said, I would never try to force anyone to eat in a specific way. I never claim to be vegetarian or vegan, nor do I promote it on my blog. It’s simply my personal attempt to be more conscious of what I eat, to eat more fruits and vegetables, and is a place for me share that and my love of cooking. I’m not perfect – I obviously have a weakness for sweets and need to exercise more – but I feel like MFP is a place where we are all working towards being better versions of ourselves – however we define that. If you don’t want to decrease your meat or dairy intake, then don’t! If you do, or want to try some protein alternatives, then I hope this article was helpful.

          • Avatar Kathleen Goetting says:

            You’re the one who is perceiving an “agenda”, because you’re the one who is (unnecessarily so) offended about this whole thing. Nobody is going to come into your house and take away your meat, Mr. Man. So I don’t see why you’re freaking out. This article is simply saying, “Hey, here are some ways to get protein without eating meat.” You’re the one who is interpreting it as, “EATING MEAT IS BAD.” Oh, by the way – excessive consumption of saturated fats, which tend to be found in lots of meat, HAVE been conclusively linked to heart disease and other chronic diseases. That is fact – not an agenda. As for your evolutionary standpoint – again, nobody is telling you not to eat meat. Eat meat to your homo sapiens heart’s content. But know your homo sapiens heart may not like it as much as you do 😉

          • Avatar VoodooSyxx says:

            Thank you providing even more baseless rhetoric and proving my point.

            I will continue to eat a balanced diet with meat. I don’t have anything against vegetarians or vegans as people, but I don’t take dietary advice from them, just like I wouldn’t base my diet on some pro-ana blog.

          • Avatar Kathleen Goetting says:

            Good for you.

          • Avatar Ausiprince says:

            Dawn of time yes, but not every dawn. Our ancestors didn’t come back from a hunt successful everyday. If I had to guess, I would say they had protein from animals 2-3 times a week and that is all, not everyday and sure as heck not every meal!

          • Avatar davpul says:

            In what world do you assume that people are eating meat *instead* of eating nutritious vegetables? Why this false choice where I have to choose one or the other? Have you never seen a steak with a side of asparagus?

          • Avatar JofJLTNCB6 says:

            False dichotomy is false.

          • Avatar Kathleen Goetting says:

            Wat? Clearly I, nor the author of this article, can cater to your specific life, because we don’t know you. Typically, however, North Americans eat more meat than is needed, and eat less vegetables than is optimal. So… No need to be crazy.

          • Avatar Davpul says:

            How much meat is needed? Who determines when we’ve eaten more than we need?

          • Avatar Juliana says:

            They aren’t responding to the article anymore. They are responding to each other. Conversation shifted.

  13. Avatar Lift says:

    The statement that “cutting back comes with benefits” assumes that either the optimal intake is “none at all” or that EVERYONE is eating more than the optimal amount. It completely ignores the context of one’s diet and presents all meat as “bad for you” which is demonizing an entire class of foods. But hey, this one is on par with the last one demonizing rice cakes. So congrats on being consistent, I guess.

  14. Avatar carniv0rous says:

    If I’m not to have meat for a day, I don’t ask myself where I’m going to get my protein, I ask myself how high my blood glucose levels are going to soar.

    Then I just eat a lot of eggs.

  15. Avatar piratesluver says:

    There’s also a great line I love, Gardein, which is a great meat-free alternative! And it even tastes like real food!

  16. Avatar Will Saunders says:

    For those interested in non-meat sources of protein, here are a few. A little targeted research and you can find more.

    Soybeans,
    Oatmeal
    Lentils
    Sugar Snap Peas
    Black beans
    Kidney beans
    Broccoli
    Chickpeas
    Pinto beans
    Brown rice
    Lima beans
    Black-eyed peas
    Barley
    Baked beans
    Couscous
    Quinoa
    Peas
    Peanut butter
    Whole Grain Spaghetti
    Almonds
    Almond butter
    Bulgur
    Sunflower seeds
    Cashews
    Spinach

  17. Avatar MereExtraordinaire says:

    Great article, thanks for sharing!

  18. Avatar Catherine says:

    One can not drop meat all together as you will be giving up B12 found in meats. You can suffer from anemia when doing so. Just eat all in moderation. Lean meats and lots of veggies. Why is that so hard for people to comprehend.

  19. Avatar Boocat Butterbee says:

    Quinoa is very expensive.

  20. Avatar xlykensx says:

    Been veg since ’97 and haven’t died yet. Reading all these hateful comments towards a veg diet is so sad. We let ourselves be duped on why we need meat. More and more studies every day say to cut back on meat and eat more veggies. I for one, listened. Couldn’t be happier. Do your own research and read up on the facts. Not what you were told since you were a kid. Knowledge is power.

    • Avatar Juliana says:

      You cannot build and keep muscle on beans and tofu. It is really that simple. One day it will catch up with you.

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