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 US is chicken, which is closely followed by beef, pork, fish, and turkey.
But increasingly, research suggests that meat-heavy diets are not only bad for the planet (animal agriculture is a leading driver of emissions and deforestation), but they’re also not great for our health, either. This is 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, 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 advisor to the plant-based brand Daily Harvest, told VegNews. “Incorporating more plant-based foods into your diet can support overall well-being and protect against many preventable diseases.”
However, research shows that even though people enjoy eating meat, many are trying to follow this advice. According to one 2020 survey from Gallup, for example, nearly one in four Americans say they have reduced their meat intake. It also noted that women are twice as likely as men to report cutting down on meat, and most are doing so for health reasons.
“Cutting back on 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 intake, they’re not just swapping out a burger for a salad—they’re making a conscious choice to live longer, feel better, and improve their overall health.”
Below, you can find some advice from both Schneider and Peruvemba on how to lower your meat intake, as well as some of their eight favorite plant-based alternatives to meat (each of which will satisfy even the most carnivorous among us).
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How to reduce meat intake when you really love meat
According to Gallup, its survey participants tried various approaches to cutting back on meat, but some of the most popular ways included reducing the portion size of the meat on the plate, say by swapping three sausages for two or two rashers of bacon for one.
This alone can have a big impact on health. Earlier this year, researchers from the University of Edinburgh reported that cutting back processed meat intake by 30 percent could prevent more than 350,000 cases of type 2 diabetes a year, around 92,500 cases of heart disease, and more than 53,000 cases of bowel cancer each year in the US over 10 years.
Gallup reported that some people were also cutting back by swapping some of the meat in their meals for vegetables, while others were choosing to include more completely meat-free meals in their diets.
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This approach to eating, often called flexitarianism, is becoming more popular around the world. People often find it easier to reduce meat intake 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. “Rather than going cold turkey (pun intended), allowing yourself to enjoy meat occasionally makes the transition more manageable and sustainable.”
There is no one way to follow a flexitarian lifestyle. Some choose to forgo meat once a week by following international campaigns like Meatless Mondays, for example, while others choose to only eat meat once a week. The amount you choose to reduce your meat intake by can be gradual, and the pace is up to the individual.
“It’s a game-changer once you realize that the flavor of meat actually comes from plants, like herbs and spices. Think about it: No one would enjoy 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, the key is to start where you are and gradually make more plant-based choices,” notes Peruvemba. “Whether it’s committing to one meatless meal a day or slowly phasing out meat, each step is progress. The goal is to increase your consumption of plant foods while reducing animal products in a way that feels sustainable and enjoyable for you.”
Finding meat-free ingredients you enjoy is also helpful. Many plant-based foods have a very similar texture to meat, and when they’re seasoned 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,” says Peruvemba.
The best plant-based ingredients for meat lovers, according to dietitians
Want to learn more? Find Peruvemba and Schneider’s top meaty meat-free picks below, from tofu to jackfruit to lentils (yes, really, lentils). We’ve also got delicious recipe inspiration, too.
Lauren Toyota
1 Tofu
“Tofu is my go-to because it’s incredibly versatile—it’s like a blank canvas that soaks up the flavor of any spice or marinade,” says Schneider. “I love baking it with teriyaki sauce for sandwiches or crumbling it into a tofu scramble with turmeric, salt, and pepper. When I need something quick, I toss chopped 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: Supreme Vegan Nacho Fries With Tofu Bacon Crumbles
Clare Winfield
2 Tempeh
“Tempeh has a more distinct, nutty flavor, which might take some getting used to, but it’s one of the best plant-based protein sources out there,” adds Schneider. “I love making crispy tempeh “bacon” in the air fryer to add to sandwiches, or simply pan-frying it with soy sauce and adding 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 cooked right, mushrooms are a total game-changer,” says Peruvemba. “Their juicy, hearty texture is the closest thing in the plant kingdom to a steak or pulled pork. And that umami flavor? It’s the savory goodness that meat-eaters crave! My go-to’s 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 protein-packed, high-fiber option that’s super versatile,” says Schneider. “One of my favorite uses is in a lentil bolognese—either on its own or over pasta as a rich, hearty sauce that’s just as satisfying as the meaty version. Lentils are also perfect in lentil soup or as a replacement for ground beef in dishes like tacos, burritos, and even lasagna.”
Try it in a recipe: Easy Vegan Lentil Bolognese Spaghetti Squash Boats
Andrea Soranidis
5 Chickpeas
“Chickpeas are a staple for their creamy texture and adaptability,” notes Schneider. “They’re perfect in a creamy, coconut curry, roasted as a crunchy snack or salad topper, or blended into hummus. I also love using chickpeas as a tuna salad substitute—just mash them up with vegan mayo 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 throw you off—seitan (pronounced say-tan) is a game-changer for those who crave meat’s chewy texture,” 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 possibly mimic meat? But jackfruit, especially when canned, has a shreddable texture that eerily resembles pulled pork or chicken,” notes Peruvemba. “Season it right, and it can totally fool your taste buds. Plus, it’s high in fiber, vitamin A, and vitamin C. I love jackfruit tacos or jackfruit carnitas for when I’m in the mood for something bold and saucy.”
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 side of sodium and saturated fat, but they play a vital role for those just dipping their toes into plant-based waters,” explains Peruvemba. “Think of them as the bridge to a more whole-food, 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 shift while keeping that satisfying meaty bite.”
Try it in a recipe: Vegan Sausage and Ricotta Stuffed Shells With Vodka Sauce
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
