Overview
A no-meat diet may mean cutting out just red meat or all animal flesh. Whenever you limit an entire food group, you risk creating nutritional deficiencies. With appropriate planning, however, a no-meat diet can be a healthy way of eating for anyone. Including a wide variety of fruits and vegetables, grains, nuts, soy and dairy products is the way to provide a balanced, complete no-meat diet plan.
Features
A no-meat diet encompasses a number of different dietary styles. Some people may not eat meat, meaning red meat such as beef, lamb and pork, but still consume chicken and fish. Others may also cut out chicken, but still eat fish and shellfish. Ovo-lacto vegetarians eat no flesh but consume eggs and dairy products. Vegans follow the most restrictive plan and eat only plant foods, such as grains, nuts, seeds, fruits and vegetables.
Benefits
Eliminating red meat can help you reduce your intake of saturated fat, the type that can contribute to heart disease. Eating more than18 oz. of red meat weekly can also increase your risk of colon cancer. Some people may avoid red meat for ethical reasons or because they fear mad cow disease. If you follow a vegetarian or vegan diet, it might reduce your risk of developing chronic diseases, including heart disease, type 2 diabetes and some forms of cancer. A no-meat diet that focuses on fruits and vegetables also provides you with ample fiber, carotenoids — a type of antioxidant — folic acid, vitamins C and E and magnesium.
Considerations
No-meat diets that exclude fish, chicken and red meat may be low in protein, calcium, zinc, omega-3 fatty acids and vitamin B-12. Vegetarians, especially vegans, should make sure they eat foods such as nuts, seeds, beans, legumes and soy products to get protein. Calcium-enriched soy, rice or almond milk and orange juice, along with dark leafy greens, are non-animal sources of calcium. Enriched breads and grains can help non-meat eaters get zinc and vitamin B-12.
Sample Plan
A no-meat diet that still includes dairy and eggs might begin with a breakfast of quinoa cooked with skim milk, toasted pecans and dried cranberries. At lunch, a salad with chopped egg, roasted red peppers and chickpeas dressed with lemon juice and olive oil alongside a toasted whole-wheat pita provides plenty of protein and healthy fats. For dinner, have lentil soup served with a grilled cheese sandwich on enriched whole-wheat bread. To keep hunger at bay between meals, have a handful of nuts, peanut butter on celery, hummus and baby carrots or yogurt with fresh berries.
From Diet Plan, post A No-Meat Diet
