Healthy Options That Mimic Meat

Tofu Seitan Tempeh

For years, you’ve blamed your bulging waistline on the abundance of calorie, fat, and sodium laden meat you consume on a daily basis. On a typical day, you eat pork bacon for breakfast, a beef hamburger for lunch, and fried chicken for dinner. Despite your best efforts, you haven’t been able to curb your cravings for delicious, salty meat. If you can relate to this scenario, you might be desperate for healthy, meat substitutes. The following options might satisfy your desire for meat without compromising your weight loss goals.


In vegetarian circles, the soybean based product known as tofu is revered. This meatless alternative to chicken, beef, and pork is an amazing source of protein. A mere three ounces of extra-firm tofu contains approximately eight ounces of beneficial protein. Before transforming tofu into a delicious entrée, you need to remove any excess moisture from it. This process will allow your tofu to absorb any seasonings you add to it. To accomplish this task, you can either:

  • Pat the tofu with paper towels
  • Enclose the tofu in a clean, kitchen towel before placing a book on it for an hour


In addition to tofu, seitan is another popular, meat substitute on the market today. This substance is made from processed, wheat gluten. Like tofu, seitan is packed with protein. A cup of this product contains a whopping 18 grams of protein. If you’re a fan of scallops, shrimp, pork ribs, and duck, seitan might the perfect meat substitute for you. Many of your favorite, cooking techniques can be utilized to prepare seitan including:

  • Grilling
  • Broiling
  • Braising
  • Stir-frying
  • Sautéing

Because of its wheat content, seitan shouldn’t be consumed by those who have a gluten intolerance.


Beans are filled with health benefiting:

  • Protein
  • Fiber
  • Iron
  • Folate
  • Potassium 

A cup of your favorite type of beans will likely contain five to seven grams of protein. These pantry staples are amazing substitutes for meat in chili, tacos, dips, and quesadillas. 

For some people, limiting the meat they eat seems impossible. Thankfully, armed with the right, meat substitutes, you can increase your odds of becoming a vegetarian, at least part of the time. If you’re ready to curtail your meat intake, consider stocking up on the aforementioned, three foods during your next trip to the supermarket.


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