vegan meet free

Meat-Free Diets: How to Go Vegetarian

Quitting meat delivers big payoffs, and it’s likely far easier to go vegetarian than you realize. Ridding your diet of meat eliminates animal cruelty and protects the planet, while potentially improving your health. But how much effort does it take to ditch meat? It turns out to be shockingly easy—especially if you follow the advice I’ll offer here.

Maybe at some point you’ll also want to quit eggs or dairy products, but for now here’s some helpful advice on how to stop eating meat.

It’s Never Been So Easy to Go Vegetarian

Given the explosion of vegan meat offerings in recent years, quitting meat takes remarkably little effort. Never before have food companies churned out so many satisfying vegan alternatives. There are literally hundreds of vegan meat products available in every shape and form. You can find delicious vegan burgers, sausages, deli slices, bacon, chicken nuggets, and more. Supermarkets carry all of these products, and if you have access to a good natural foods store you’ll find an even better selection.

As you begin to explore vegetarian meats, remember that they differ from animal meats in one key way. That is: most brands of animal-based sausage, bacon, and hamburger taste pretty much the same. By contrast, the textures and flavors of vegan meats vary immensely from product to product. So try every brand you can, and you’ll quickly discover several you consider sensational. Our vegan meats page features links to all the top brands, and it also lists the best vegan cookbooks that emphasize meaty dishes.

The Three Sorts of Vegan Meats

With so many vegan meat products available, you may feel overwhelmed. So let me simplify things. It’s helpful to divide these products into three broad categories, which I will here call: meat alternatives, plant-based meats, and cultured meats.

Let’s now review each of these categories.

Meat Alternatives

For well over two thousand years, Asian and Indian monks and religious devotees have abstained from meat, often for reasons related to karma or non-violence. To get sufficient protein, they’d often rely on two soybean-based foods called tofu and tempeh.

Tofu and tempeh are great in stir-fries or roasted alongside vegetables. They won’t ever fool anybody into thinking they’re meat, but that’s not the point. The textures and flavors tofu and tempeh bring to your meals are delicious in their own right, and many meat eaters end up preferring these foods to hamburgers and chicken.

Our tofu and tempeh guides will introduce you to the most popular preparation methods. To start, though, the easiest way to prepare tofu is to slice it into cubes, pan fry until it starts to turn golden, and then add it to your next stir-fry. Tempeh is even easier to prepare. Just marinate in a little soy sauce and then pan-fry on each side. Then put it on a bun with your favorite burger toppings.

Some monks also have also relied on seitan as a primary protein source. This food is produced from a stretchy protein called gluten that is abundant in wheat. Seitan has a nice flavor and a much meatier texture than tempeh or tofu. It’s a fantastic beef replacement in a bowl of Texas-style chili, and vegan chilis have even won meat-based chili cookoffs.

While seitan is essentially 100 percent wheat protein, textured vegetable protein (TVP) is seitan’s soy-based counterpart. Butler Soy Curls and Bob’s Red Mill TVP are two popular brands. You’ll need to soak your TVP for a few minutes, and then you can use it in place of beef in stews, chilis, and stir-fries.

Two Unlikely Meat Alternatives: Mushrooms & Jackfruit

When it comes to exploring various meat alternatives, we’re not done yet. Mushrooms can deliver similar textures and flavors as meat. Portobello mushroom caps are about the same size as hamburger patties. Just discard the woody stem and fry on both sides. Prior to serving, drizzle on a little soy sauce, and add your favorite burger condiments. Grilled onions, sliced pickles, or a slice of melted vegan cheese are all excellent.

Also, give shiitake mushrooms a try. You can cut up the caps (as with portobellos, first remove and discard the woody stem), and saute in oil. Shiitake is a Japanese mushroom that grows on logs. Its flesh is firmer and posesses a meatier texture than most other mushrooms.

And finally, there’s jackfruit—an enormous, spiked, scary-looking fruit from the tropics. Unripe shredded jackfruit flesh, sauteed with your favorite spices, takes on the texture and appearance of pulled pork. In Mexico, jackfruit prepared this way is gaining popularity as a vegetarian taco filling. Just keep in mind that in contrast to almost any other meat alternative, jackfruit contains very little protein.

Plant-Based Meats

The 1960s counterculture introduced vegetarianism to millions of Westerners. To satisfy this emerging interest, the first natural food companies released a variety of mock meat products. They started with veggie burgers and hot dogs. Later on came other popular meaty foods from meatballs to chicken slices.

In the modern plant-meat industry, companies usually choose between two very different approaches. Some companies make every effort to replicate the flavor and texture of meat. The Impossible Burger goes so far as to “bleed” just like a regular hamburger.

This degree of resemblance freaks out some vegetarians, who get squeamish about vegan foods that come so close to the real thing. So an entire sector of the plant-meat industry takes the opposite approach. They create products that taste delicious in their own way. The thinking here is: why try to imitate meat’s flavors when you can make something that tastes even better?

Field Roast’s sausages embody this approach. Unlike other vegan sausage products, Field Roast doesn’t taste remotely like pork sausage. But even if you love animal meat, you may well prefer Field Roast.

Everybody’s tastes are different, so try as many vegan meat products as you can. You’re certain to find products you adore. It’s easy to go vegetarian when you find meat-free alternatives that satisfy all your cravings.

See our vegan meats page for a list of top brands, including burgers, sausages, and more. Finally, keep in mind that some plant-based meats contain egg whites or other animal products. Fortunately, a substantial and growing majority of meat alternatives are vegan.

Cultured Meats

Products like the Impossible Burger come close enough hamburger to fool life-long meat eaters. But plant-based alternatives will never replicate whole-muscle meats like steak. Luckily, for meat-eaters with inflexible palates, help is on the way.

Food companies are pouring tens of millions of dollars into trying to crack the most daunting problem intersecting the fields of food science and biology: How can we produce meat—real meat, made from real animal cells—but without raising and slaughtering an animal?

Thanks to a handful of breakthroughs, they’re getting closer. In fact, the first commercial cultured meat products are just starting to hit the market. This stuff won’t be cheap or widely-available for a few more years, but it’s definitely coming. Cultured meat will give meat eaters exactly what they’ve always eaten, while eliminating animal cruelty and slaughter.

Some vegans consider cultured meat repulsive. But this product category, though still in its infancy, promises to shutter slaughterhouses once and for all.

Cooking at Home

If you want to transition to meat-free cooking, a good vegetarian cookbook can help. That said, I suggest choosing a vegan rather than a vegetarian cookbook, even if you’re not ready to cut out eggs and dairy products. When I stopped eating meat I learned a bunch of vegetarian recipes, which I later had to abandon once I decided to go vegan. I’d have had a much easier and satisfying time if I had jumped straight into vegan cooking.

I regularly update my vegan cookbooks list with the best new titles. You may also want to check out my guides to various veggie-friendly cuisines. Indian and Italian food in particular offer an unsurpassed variety of exquisite meat-free dishes. And no cuisine is more accessible to a novice vegetarian cook than Mexican food. So many classic Mexican dishes are vegan-friendly and dead-simple to make.

Many vegetarians don’t particularly crave the tastes and textures of meat. But what if familiar meaty flavors are exactly what you’re seeking—or if you’re cooking for someone who adores meat? No problem! You can choose from several vegan cookbooks geared to devout carnivores:

The people behind Field Roast and Impossible Foods have also published cookbooks featuring a multitude of ways to prepare their vegan meat products.

Eating Out

You can find plenty of meaty vegan foods when dining out. That’s especially true where fast food is concerned, since most of the top chains realize that the meat-free market has grown too big to ignore. Standout choices include Burger King and White Castle, both of which feature the Impossible Burger on their menus.

If you like Mexican food, you’ve got great options. Chipotle Mexican Grill, Qdoba, and Del Taco all offer a variety of sensational vegan burrito fillings. And Taco Bell is famous for having an entirely vegan menu as long as you avoid items containing meat, cheese, or sour cream.

No matter where you live, chances are you’ve got at least one superb vegan dining option nearby. See our vegan restaurants and fast food guides to acquaint yourself with the best local meat-free dining options.

Stepping Stones to Going Meat-Free

Going vegan obviously demands a greater commitment than merely eating meat-free. But the same strategies that will help you cut out meat work equally well for going vegan. In both cases, you can lean into whatever diet you want, steadily moving closer week by week.

The most useful step I took towards a vegan diet was when I decided to eat exclusively vegan at home. If you’re not ready to remove quit meat entirely, consider resolving to banish it from your kitchen. In no time, you’ll be expanding your repertoire of meat-free dishes, especially if you pick up some vegetarian cookbooks that feature your favorite meals and cuisines.

Another helpful approach is Mark Bittman’s Vegan Before 6:00 plan, where he follows a completely vegan diet prior to dinner. Then he eats whatever food he wants for the rest of the day. You can obviously modify Bittman’s approach to become merely vegetarian before 6:00, and thereby eat meat-free at least two-thirds of the time.

If these kinds of half-measures appeal to you, see my “How to Go Vegan” guide for several more ideas for partial commitments.

Go Fish-Free Too!

Many people who decide to stop eating meat continue eating fish. Oftentimes, they’ll cut out the fish years later and wish they’d done it sooner.

It’s natural for people to identify less with fish than with land animals. Many people assume that fish lack sentience and the capacity to suffer. But strong evidence indicates that fish indeed feel pain. And it’s indisputable that the various methods used to catch fish are brutally inhumane.

What’s more, the fishing industry systematically ravages huge portions of our oceans. Efforts to curtail overfishing are widely countered with fraud. Fish farms might seem a sustainable alternative, but they are actually even worse than ocean fishing in many important respects. You can read more about all these issues on our page titled: The Many Reasons to Avoid Fish and Seafood.

A growing number of vegan fish alternatives are hitting the market. Gardein’s convenient and delicious “Golden Fishless Fillets” deserves a special shout out.

No Willpower Required

Quitting meat has always been easy, but it’s now easier than ever. Every month sees the release of delicious new vegan meat products.

Here’s my single most important piece of advice for anyone wanting to go vegetarian: don’t focus on cutting animal products out of your diet—instead crowd them out. You don’t need willpower and sacrifice to rid your diet of meat. Instead, just try several new vegetarian foods every week. The ones you like will become a regular part of your diet. With each new food you discover, you’ll automatically crowd out the meat and other animal-based foods you’re ready to leave behind.

If you want to explore the best vegetarian food possibilities, my Guide to Vegan Eating offers a terrific place to start. The quality and variety of vegetarian food available at groceries and restaurants improves every year. So try as much of it as you can. In no time meat will be a distant memory, and you’ll take greater pleasure from eating than ever before.

For further reading: please see our Why Go Vegan? essay, our article on how to get plenty of protein without meat, and our introduction to vegan eating.

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