Jimmy van der Linden
Founder VegMeUp | May 2025
Many people believe that meat is the only reliable source of protein, but there are plenty of nutritious and delicious plant-based alternatives that provide all the essential nutrients your body needs. Whether you’re transitioning to a plant-based diet, reducing your meat intake, or simply exploring new food options, there are plenty of alternatives to meat that are both satisfying and protein-rich.
A well-balanced plant-based diet can provide enough protein, iron, and essential amino acids, especially when you include a variety of plant-based protein sources. Let’s explore the best meat alternatives and how to incorporate them into your diet.
What Are the Best Plant-Based Meat Alternatives?
Known by a variety of names including vegan meat, plant-based meat and synthetic meat, fake meats are foods that are made to look and taste as similar to real meat as possible without actually using any meat—although some fake meats are made using other animal products like egg and dairy. They’re typically made by extracting the protein from plants like pea, soy and mushrooms. To make them taste and look like meat they also tend to include a lot of additives like colouring agents and chemically refined coconut oil. This makes them ultra-processed. Lab-grown meat, which is made by growing an individual animal cell into a piece of meat, is also being explored but isn’t yet available to consumers.
Plant-Based Meat Substitutes: How Are They Made
1. Tofu, Tempeh, and Edamame (Soy-Based Proteins)
Soy-based products are some of the best plant-based meat alternatives because they are high in protein and have a texture that works well in savoury dishes.
- Tofu (10g protein per 100g) – A versatile soy product that absorbs flavours well. It can be stir-fried, grilled, baked, or blended into smoothies.
- Tempeh (19g protein per 100g) – A fermented soy product with a firmer texture and a slightly nutty taste. Great for sandwiches, curries, and stir-fries.
- Edamame (17g protein per cup) – Whole young soybeans that make a great snack or salad topping.
2. Seitan (Wheat-Based Protein)
- Seitan (25g protein per 100g) – Also known as “wheat meat,” seitan has a chewy, meaty texture and is one of the highest plant-based protein sources. It works well in stir-fries, sandwiches, and even as a burger patty substitute.
3. Legumes (Lentils, Chickpeas, and Beans)
Legumes are nutrient-dense, high in protein, and fibre-rich, making them a fantastic meat alternative.
- Lentils (18g protein per cup) – Perfect for soups, curries, and salads.
- Chickpeas (14g protein per cup) – Can be roasted for a snack, blended into hummus, or used in curries.
- Black Beans (15g protein per cup) – Great in tacos, burritos, and veggie burgers.
4. Jackfruit (A Natural Meat Substitute)
- Jackfruit – While not as high in protein, jackfruit has a fibrous texture that makes it an ideal replacement for pulled pork or shredded chicken in tacos, sandwiches, and curries.
5. Mushrooms (For a Meaty Texture)
Mushrooms have a rich umami flavour and a texture that resembles meat. Portobello mushrooms work well as burger patties, while shiitake mushrooms add depth to stir-fries and pasta dishes.
6. Plant-Based Meat Products
With the rise in popularity of plant-based diets, there are now many commercially available meat alternatives, including:
- Plant-Based Burgers (e.g., Beyond Meat, Impossible Burgers)
- Vegan Sausages
- Meat-Free Chicken Nuggets and Mince
These products mimic the taste and texture of meat but are made from pea protein, soy, or wheat gluten.
7. Nuts and Seeds (For Added Protein and Healthy Fats)
- Almonds (6g protein per handful)
- Chia Seeds (5g protein per 2 tablespoons)
- Hemp Seeds (9g protein per 3 tablespoons)
Nuts and seeds can be used in salads, smoothies, and homemade energy bars to add a protein boost.
Are Meat Alternatives Nutritious?
Plant-based meat alternatives are not only high in protein but also packed with fibre, vitamins, and antioxidants that are often lacking in meat-heavy diets. However, some store-bought meat substitutes can be high in sodium or preservatives, so it’s always best to opt for whole-food alternatives whenever possible.
If you’re looking for healthy, ready-made plant-based meals, explore VegMeUp’s meal plans for balanced, protein-rich dishes delivered to your door.
What Are the Best Alternatives to Meat?
There are plenty of delicious and nutritious alternatives to eating meat, from tofu and tempeh to lentils, mushrooms, and jackfruit. Whether you’re looking for a high-protein substitute or something that mimics the texture of meat, there’s a plant-based alternative for every meal.
Switching to meat-free options doesn’t mean sacrificing flavour or variety. By experimenting with plant-based protein sources, you can create delicious meals that support your health and the environment.
Want to make plant-based eating easier? Try VegMeUp’s plant-based meal kits for delicious, chef-designed meals delivered to your home!
Are Meat Substitutes Healthier than Real Meat?
When planned well it’s been found that plant-based diets come with a range of health benefits, but this doesn’t necessarily mean that plant-based meats are healthier than real meat. This also depends on the particular brand of fake meat that you’re eating, but there are some things that can be considered. For example, plant-based meat substitutes found in Australian supermarkets generally had lower kilojoules and saturated fat, and higher levels of carbohydrates, sugars and fibre than meat.
When it comes to nutrition, though, high sodium levels were a concerning trend and, interestingly, less than a quarter of fake meats had added B12, something that is often lacking in vegan diets.
On top of this, it’s important to consider the health implications of ultra-processed foods. Research has indicated that consumption of ultra-processed foods can lead to weight gain, ‘obesity, cancer, cardiovascular disease, type 2 diabetes, and cardiometabolic risks.’ However, there is little research into how this may differ in the context of a vegan diet.
Ethical and Environmental Reasons to Choose Meat Substitutes
Beyond health, many people choose plant-based meat substitutes for ethical and environmental reasons. Industrial meat production has long been linked to significant animal suffering and environmental degradation. By switching to plant-based options, consumers reduce their demand for factory-farmed meat, which can help lower the overall impact on animal welfare. Environmentally, plant-based substitutes generally require fewer resources—such as land, water, and energy—to produce compared to meat.
Additionally, they contribute to lower greenhouse gas emissions, which helps combat climate change. For those motivated by the planet and animal welfare, meat alternatives offer a more sustainable and compassionate option.
Conclusion: Making the Right Choice Between Meat and Meat Alternatives
The choice between meat and meat alternatives ultimately comes down to personal preferences, health priorities, and ethical considerations. While plant-based meats can help reduce the environmental and ethical impact of traditional meat, it’s important to be mindful of how processed they are. For a well-rounded, health-conscious approach, incorporating a variety of whole foods like tofu, mushrooms, and jackfruit is a great way to avoid too much reliance on ultra-processed options. Whichever path you choose, remember that moderation is key, and exploring different plant-based alternatives can lead to a healthier lifestyle that’s kinder to animals and the planet.
FAQ’s About Meat and Plant-Based Alternatives
Are Plant-Based Meat Substitutes Good for Your Health?
Plant-based meat substitutes can be a good addition to your diet, especially if you’re transitioning from eating animal products. They provide a convenient and familiar way to reduce meat consumption, which can be beneficial for both ethical and environmental reasons.
However, it’s important to recognize that many of these substitutes are ultra-processed and may contain high levels of sodium, preservatives, and additives. While they may be healthier than certain highly processed meats, they aren’t necessarily a “health food” when consumed in large quantities. As with any processed food, moderation is key, and it’s always a good idea to balance your diet with whole, unprocessed plant foods whenever possible.
Can I replace Meat Entirely with a Plant-Based Diet?
Yes! You can absolutely replace meat entirely with a plant-based diet, and many people thrive on this lifestyle. A well-balanced plant-based diet can provide all the essential nutrients your body needs, including protein, iron, calcium, and even omega-3 fatty acids. It’s important to focus on eating a variety of plant-based foods to ensure you’re getting all the necessary vitamins and minerals. Whole grains, legumes, nuts, seeds, fruits, and vegetables should make up the foundation of your diet.
Overall, with proper planning, a plant-based diet can be nutritionally complete and highly beneficial for your health, the environment, and animal welfare.
With Love,
Jimmy