They contain a lot of protein and iron and are low in fat and carbohydrates. Although meat substitutes made from pea protein are increasingly available, for now, they are mostly found at vegan-friendly supermarkets. Global meat production and consumption is still on the rise.

Worldwide, more than 74 billion animals are bred, fattened and slaughtered every year. FAOSTAT Statistics Database. Brown, A. Arneth, et al. Agricultural Systems. Sonesson : Global food losses and food waste: extent, causes and prevention.

FAO, Rome In the US, per capita consumption of meat was lbs, while in Europe it was around lbs. OECD Publishing, Paris. Regularly occurring food scandals such as swine flu and rotten meat, as well as the increasing occurrence of multidrug-resistant pathogens, exacerbated by the high use of antibiotics, are just a few examples of the health risks that animal-based foods can pose.

Meat consumption is also a risk factor for diseases of the cardiovascular system. Arch Intern Med 6 , The more red and processed meat that was eaten, the greater the risk became.

ProVeg does not only point out healthy, cruelty-free alternatives but also makes them more readily available. Furthermore, ProVeg advises and supports innovative companies that want to enrich the veggie market with their products.

Powered by giving, ProVeg International, Inc. registered c 3 nonprofit charity. Tax ID EIN United Nations Framework Convention on Climate Change. United Nations Environment Programme.

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Food Plate Vegan diet: What do vegans eat? Jobs Petitions Volunteer Network. Donate Now Donate Monthly More Ways to Give. Image source: shutterstock. Meat alternatives are growing in popularity More and more consumers are questioning the consumption of meat and the effects that our diets have on animals, the environment, and our health.

Tofu Tofu is the classic meat alternative and has been one of the basic sources of nutrition in Asia for centuries. Soy protein Soy chunks and mince are very inexpensive ingredients that are easy to prepare.

Tempeh Tempeh is a traditional Indonesian food, made from fermented soybeans. Lupin protein Like soybeans, lupins are protein-rich legumes. Green spelt Spelt is a species of wheat and one of the oldest cultivated grains. Oat flakes Oat flakes can be used to prepare delicious cutlets.

Black beans Burgers made from black beans are a popular, healthy, and delicious alternative to ready-made products and fast food restaurant fare. Chickpeas Chickpeas should be an integral part of any diet due to their beneficial nutrient composition.

In fact, some studies have shown that consuming a diet rich in soy may prevent breast cancer in women. This creamy option comes with no preservatives at all.

Because of that, it gives you a bit of room to increase the portion size," says Perez. It has a decent amount of fiber. This company makes their tofu with non-GMO soybeans, so you know you're getting quality in every bite.

Lentils are also pretty much the most unprocessed forms of plant protein you can find. Limiting processed foods is helpful so that you can avoid excess sugar or sodium. Why it's great: Like lentils, black beans are unprocessed and very high in plant protein. Keep in mind: Many black beans come in tins filled with saltwater, which increases their sodium content quite substantially, warns George.

To find these, look for cans with labels that say, "no salt added," as those usually contain lower amounts of sodium. Sounds like a good deal. But even on their own, chickpeas are star ingredients. A cup of garbanzos has about 35 grams of fiber, 39 grams of protein, making them a satiating option for any meal.

Keep in mind: The high carb and fiber content can lead to gas and other gastrointestinal issues in people with sensitive guts, as a lot of the sugars found in chickpeas are indigestible.

Keep in mind: Since these are heavily processed most of the time, George recommends only consuming them sparingly and not making them a huge part of your daily diet. Keep in mind: They can be great sources of fiber and have less saturated fat than ground beef might, but they also can have a lot of sodium and binders that will make them hard on sensitive stomachs.

Why it's great: A vegan option for those who love flavorful Mexican chorizo, soyrizo is made of—you guessed it—soy. It has a meaty texture that most people who are missing meat will enjoy, and is super versatile: Stuff it into veggies, tacos, and so much more. Keep in mind: Most soyrizos are heavily processed and have a ton of added flavoring, which means they are very high in sodium.

In addition, many options have xanthan gum and colorings that can lead to issues like upset stomach and make them, well, not that great for you. You know the drill: Those with added flavoring have more artificial ingredients and sodium, which can lead to bloating and gas , explains George.

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Skip to Content Health Fitness Beauty Life Relationships. Though jackfruit has been used in Southeast Asian cuisines for centuries, it has only recently become popular in the US as a meat substitute.

It can be purchased raw or canned. Some canned jackfruit is sealed in syrup, so read labels carefully for added sugars. However, when served with other high-protein foods, it makes a convincing substitute for meat One cup grams of raw jackfruit contains 15 :.

Jackfruit is a tropical fruit that can be used as a substitute for pork in barbecue recipes. Beans and legumes are affordable sources of plant-based protein that serve as hearty and filling meat substitutes.

Each bean has a slightly different flavor, so they work well in a variety of cuisines. For example, black beans and pinto beans complement Mexican recipes, whereas chickpeas and cannellini beans work well with Mediterranean flavors. For example, one cup grams of cooked lentils contains 16 :. Beans can be used in soups, stews, burgers and many other recipes.

Go for a vegan sloppy joe made from lentils the next time you want a high-protein meal. Beans are a high-protein, high-fiber and high-iron whole food and vegan meat substitute.

They can be used in soups, stews and burgers. There are hundreds of meat substitutes on the market, making meat-free, high-protein meals exceedingly convenient.

Here is a selection of companies that make popular meat substitutes, though not all focus strictly on vegan products.

Beyond Meat is one of the newer companies for meat substitutes. Their Beyond Burger is said to look, cook and taste just like meat. The Beyond Burger is made from pea protein, canola oil, coconut oil , potato starch and other ingredients.

Impossible Foods launched their first meat-free hamburger in The product is made from wheat, corn, soy, coconut and potatoes, and flavored with heme, the molecule that gives meat its characteristic flavor. The heme in Impossible Burgers is derived from fermented yeast Interestingly, the use of heme molecules and yeast protein in the making of Impossible Foods is a form of genetic modification, which the company argues is actually a harmless and beneficial process when employed responsibly Their products include substitutes for chicken, beef, pork and fish, and range from burgers to strips to meatballs.

Many of their items include sauces such as teriyaki or mandarin orange flavoring. The Ultimate Beefless Burger is made from soy protein concentrate, wheat gluten and many other ingredients.

Tofurky, famous for their Thanksgiving roast, produces meat substitutes, including sausages, deli slices and ground meat. Their products are made from tofu and wheat gluten, so they are unsuitable for gluten- or soy-free diets.

Their products are non-GMO verified and vegan. Their products are made with both soy and wheat, making them improper for those on soy- or gluten-free diets. Their Gimme Lean Veggie Ground is made from textured soy protein concentrate.

It also contains wheat gluten, although it appears farther down the ingredient list. Owned by Kraft, Boca products are widely available meat substitutes, though not all are vegan.

Many of their products contain cheese, which is not vegan. Furthermore, the cheese contains enzymes which are not vegetarian-sourced. Boca Burgers contain soy and corn, which are likely from genetically engineered sources, though they have some clearly marked non-GMO products.

For example, their Meat Lovers vegan burgers are made from various vegetable oils, wheat gluten, soy protein isolate, soy flour and other ingredients Not all their products are certified to be free from GMO ingredients, though the Meat Lovers vegan burger is made from non-GMO soy.

Morningstar products have both soy- and wheat-based ingredients, so should not be eaten by soy- or gluten-free individuals.

While mycoprotein appears to be safe for consumption, there have been several reports of allergic and gastrointestinal symptoms after eating Quorn products Quorn products include grounds, tenders, patties and cutlets.

While most of their products are made with egg whites, they do provide vegan options. One cutlet 63 grams has 70 calories, 10 grams of protein and 3 grams of fiber While Quorn is made from a unique protein source, many of the products also contain egg whites and wheat gluten, so be sure to read the labels carefully if you are on a special diet.

There are many popular brands of meat substitutes on the market. However, many contain wheat, soy and GMO ingredients, and not all are vegan, so read labels carefully to find an appropriate product for your diet.

People with food allergies or intolerances may need to read labels carefully in order to avoid ingredients such as gluten, dairy, soy, eggs and corn. Many meatless products include eggs, dairy and natural flavors sourced from animal products and enzymes, which may include animal rennet Additionally, like most processed foods, many vegan meat substitutes are high in sodium, so be sure to read labels if you watch your sodium intake.

Choose vegan meat substitutes that are minimally processed, with recognizable ingredients. Avoid highly processed items that are not verified to be free from animal products.

These days, hundreds of vegan meat substitutes are available, both from natural and processed sources.

Seitan/wheat protein Lupin protein Green spelt

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Affordable hormone-free meat alternatives - Tempeh Seitan/wheat protein Lupin protein Green spelt

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It is made by washing wheat flour dough with water until all the starch granules have been removed, leaving only the wheat gluten. It acquires its meaty texture by boiling, baking, or steaming the raw dough. Seitan is used in a broad range of products, including cold cuts, sausages, and cutlets.

Seitan powder is widely and cheaply available in many countries in the form of vital wheat gluten and is ideal for making vegan sausages or cold cuts at home.

Vital wheat gluten can be made at home from wheat flour, although it is a time-consuming process. Since seitan is essentially wheat gluten, it is not suitable for people with celiac disease or those who are following a gluten-free diet.

Like soybeans, lupins are protein-rich legumes. Considered one of the meat alternatives of the future, the cultivation of lupins is particularly sustainable and easily possible in Europe, which has an ideal climate for it.

Products containing lupin protein include cutlets, doner kebabs, and sausages. These are available from most organic food stores, vegan supermarkets, and online shops. Spelt is a species of wheat and one of the oldest cultivated grains.

Green spelt is the name for spelt grain that is harvested while semi-ripe. Once harvested, it is roasted and dried to improve its shelf life. This process lends the spelt a particularly intense flavour and makes it easily digestible.

Green spelt has an especially high content of B vitamins, along with significant quantities of magnesium and phosphorus. Green spelt is available from organic health food stores and supermarkets in the form of partially prepared cutlets, bruised grain, or semolina.

Oat flakes can be used to prepare delicious cutlets. These consist of fried oat dough combined with vegetable broth, a little fat, grated carrots or zucchini, and usually other vegetable proteins.

Oat flakes are an ideal source of zinc and iron and are available at an affordable price from any supermarket or discounter. Oat flakes provide a slow and steady supply of complex carbohydrates, which can prevent hunger and thus promote fat loss.

Burgers made from black beans are a popular, healthy, and delicious alternative to ready-made products and fast food restaurant fare.

Black beans are rich in protein and fiber. The darker the bean, the more anthocyanins it contains. This natural vegetable colorant is a potent antioxidant. Chickpeas should be an integral part of any diet due to their beneficial nutrient composition.

They contain more protein than many types of meat, provide a substantial portion of iron, and have a calcium content similar to that of milk. Rich in fiber, chickpeas are very filling and constitute the basic ingredient in several Middle Eastern dishes, including falafel and hummus.

The humble pea is one of a number of other plant-based sources of protein that have been carving a niche for themselves lately as meat alternatives. Pea-based products currently available on the market are manufactured as a combination of vegetables, pea protein, and various spices.

They contain a lot of protein and iron and are low in fat and carbohydrates. Although meat substitutes made from pea protein are increasingly available, for now, they are mostly found at vegan-friendly supermarkets.

Global meat production and consumption is still on the rise. Worldwide, more than 74 billion animals are bred, fattened and slaughtered every year. FAOSTAT Statistics Database.

Brown, A. Arneth, et al. Agricultural Systems. Sonesson : Global food losses and food waste: extent, causes and prevention. FAO, Rome In the US, per capita consumption of meat was lbs, while in Europe it was around lbs. OECD Publishing, Paris.

Regularly occurring food scandals such as swine flu and rotten meat, as well as the increasing occurrence of multidrug-resistant pathogens, exacerbated by the high use of antibiotics, are just a few examples of the health risks that animal-based foods can pose. Meat consumption is also a risk factor for diseases of the cardiovascular system.

Arch Intern Med 6 , The more red and processed meat that was eaten, the greater the risk became. ProVeg does not only point out healthy, cruelty-free alternatives but also makes them more readily available.

Furthermore, ProVeg advises and supports innovative companies that want to enrich the veggie market with their products. Powered by giving, ProVeg International, Inc. registered c 3 nonprofit charity. Tax ID EIN United Nations Framework Convention on Climate Change. United Nations Environment Programme.

Approved by Sur. United States International Asia-Pacific Belgium Czechia Germany Netherlands Nigeria Poland South Africa Spain United Kingdom Subscribe Donate Open menu. Subscribe Donate Search. About Annual Review Annual Review Annual Review Contact us. Pro Taste Pro Health Pro Justice Pro Animals Pro Environment.

Food Plate Vegan diet: What do vegans eat? Jobs Petitions Volunteer Network. Donate Now Donate Monthly More Ways to Give.

Image source: shutterstock.