How to eat well if I want to leave the meat

Being a vegetarian, as well as being a vegan, they are social tendencies that are based on leaving meat based on certain reasons such as animal abuse or health issues. Both trends are increasingly encouraged.

Expert nutritionists have hinted how a balanced diet should be based on equitable amounts that include all the nutrients. That is to say, the healthy thing is to eat in a variable way in the necessary and recommended quantities.

If you have left aside any food, such as meat, you must do it taking into account some aspects so that your organism does not suffer.

Do we eat a lot of meat?

According to the ANIBES study carried out by the Spanish Nutrition Foundation, approximately 2% of the population in Spain has stopped eating meat on a daily basis.

Similarly, in this study reference is made to the fact that 12% of the population of this country does not take processed meat. It is worth mentioning, vegan people, that is, those who do not eat meat or fish, correspond to 1% of the Spanish population.

On the other hand, the results of another study have been published which shows a reduction in the Spanish population that consumes red meat; 43% of Spaniards reduced their consumption.

So that leaving meat has no consequences for your health, you can follow these tips. In any case, you should know that since each person is different and has different nutritional needs, The most advisable in all cases is that you make a gradual change, along with a professional who can guide and accompany you is this process.

In Spain, as in other parts of the world, the consumption of red meats and processed meats has decreased in recent years.

Eat other proteins

In the first place, it is important to keep in mind that you should continue to consume proteins that come from other foods. For example, if you're not vegan, the egg can be a protein food with healthy fats which can substitute another food of animal origin.

The most recommended are 4 eggs per week, or 2 clear per day. If you have the option, always the most convenient is to choose organic eggs, from chickens that have not been mistreated.

Apart from the eggs, there is also another series of foods that can provide a good protein base. However, never stop going to a specialist to recommend a proper diet for you.

You may also be interested in reading: Protein-rich foods for vegans

Some of these foods are:

  • Vegetables.
  • Nuts.
  • Cereals.
  • Seeds.

A relevant fact to keep in mind is that when we combine cereals with the proteins of legumes we can get better quality proteins. A well-known example are lentils combined with rice. The quality and quantity of proteins is higher than if we combined them with chorizo.

Do not abuse the dairy

It is important to consider and, especially when you are not vegan, that it is not good to abuse dairy products. This is because an abuse of them can get to increase cholesterol levels, as well as generate digestive problems.

Further, There are new options such as soy preparations and other options that can be very healthy food supplements for people who have decided to leave the meat.

Dairy products are ideal for supplementing the diet by reducing meat consumption. However, it is not convenient to abuse your consumption.

Take care of your vitamin B12 intake

Vitamin B12, also known as cobalamin, is a soluble vitamin in acute plays essential roles in the formation of red blood cells, the metabolism of cells, nerve function and the production of DNA.

Read also: How to increase red blood cells in the blood?

In the event that you have decided to leave the meat, it is likely that although this vitamin can be stored in an amount equivalent to many years, you may have deficit. For this reason, it is important that you have your levels controlled and that you consume foods that provide it as eggs, dairy products and spirulina, for example.

What are the reasons to leave the meat?

Four years ago, the International Agency for Research on Cancer, a body dependent on WHO, warned about the possible consequences that the high consumption of processed meat could have in our health.

Mainly, they warned that excessive consumption could be related to colorectal cancer. The conclusions were not so clear regarding the consumption of red meat, but it was also associated with a probable risk in the appearance of certain diseases.

In addition, of health, Many people decide to leave the meat for animal abuse that there is in the food industry, as well as the loss of forest areas on the planet to use as grazing.


If you want to leave the meat you have to make sure that with your new feeding guidelines all nutritional needs are covered. For this, we recommend that you go to a specialist and guide you in eating habits.