Meat Alternatives: A Complete Guide

The popularity of plant-based diets is on the rise, with a growing number of people looking for meat substitutes. Alt meats like Impossible and Beyond burgers, with their plant-based “heme” offering a meat-like flavor, provide a convenient way to enjoy a plant-based option without sacrificing flavor. But there are other meat substitutes available, each offering unique flavors and nutritional profiles. Let's delve into some details.

Jackfruit, a tropical fruit weighing up to 40 pounds, is a popular meat substitute due to its hearty texture and ability to absorb savory flavors. This fruit is a good source of fiber, vitamin C, B vitamins, potassium, and magnesium, offering 3 grams of fiber per 100 grams. However, it is not a significant source of protein, containing only 2 grams per 100 grams. Therefore, it's essential to include other plant-based protein sources in meals if jackfruit is the primary ingredient.

Seitan, a meat substitute made solely from wheat gluten and water, has a meat-like texture and can be used in various dishes, from burgers to Bolognese sauce. With 20 grams of protein per 3-ounce serving, no fat, and less than 5 grams of carbohydrates, it is high in protein and low in carbs and fat. Seitan is also a good source of plant-based iron and phosphorus. It's a suitable option for vegans or individuals with soy allergies seeking plant-based meals. However, it is not recommended for those with Celiac disease or gluten sensitivity.

Tempeh is a soy protein made from fermented soy beans. It's more sturdy and heartier than tofu and can take on a variety of different flavors based on how you cook it, how you marinate it, or what type of sauce you accompany it with. Soy is one of the few complete plant-based proteins, meaning it contains all of the essential amino acids and packs about 15 grams per 3-ounce serving. It's also a good source of plant-based iron, calcium, B vitamins, magnesium and manganese. I love using tempeh as my protein in veggie and grain bowls and even in sandwiches with a delicious peanut sauce.

The Impossible burger is one of the newer “alt” burgers that is plant-based, but was developed to have a taste and texture similar to beef. The Impossible burger is comprised of soy and potato protein, a genetically engineered form of heme (made from soy plants and fermented yeast), plant oils, and binders to hold everything together. A 4-ounce Impossible burger contains 19 grams plant-based protein, 9 grams carbs (3 grams fiber) and 14 grams fat. It’s a good source of B vitamins, plant-based iron, potassium and zinc. Impossible burger can be used in any recipe that calls for ground beef.

Beyond Meat was also designed to have a taste and texture like meat, but differs from Impossible burger in that its main source of protein is from peas and rice, not soy. It also contains potato starch, and uses beet and apple extract for its meat-like taste, color and texture. Its nutrition is similar to the Impossible burger, with every 4-ounce serving of Beyond Meat containing 14 grams fat, 20 grams protein and 7 grams carbs (2 grams fiber). It’s also a good source of B vitamins, plant-based iron and zinc.

Variety is the spice of life — with meat alternatives and diet in general. Any of the “alt meat” options above are great choices if you are looking to incorporate more plant-based meals into your diet, but if you notice you’re only having one or two of the above on repeat for every meal, it’s time to mix things up. It’s important to remember that the health benefits of eating more plants — reduced risk of cardiovascular disease, diabetes and some cancers, to name a few — does not inherently exclude animal products like wild salmon, eggs, Greek yogurt and chicken, which are all nutrient-dense (and delicious) foods I also encourage. I guide the majority of my clients to consume diets that consist mostly of plants, but even when doing so there is plenty of room for quality animal products (and cookies and french fries!), too.