There’s no denying that the world needs to eat less meat. Meat production still accounts for a significant amount of greenhouse gas emissions, and red and processed meat consumption has been linked to an increased risk of type two diabetes, cardiovascular disease and cancer.

As many as 90% of UK adults also don’t eat enough fibre, which is found in plant-based food sources. So, swapping some of your meat intake for a few more fruits, veggies, pulses and whole grains is generally a good idea.

But if you want to make sure you’re eating a balanced diet – one that provides an adequate amount of protein, carbs and fats while also offering a range of vitamins and minerals – then simply cutting out meat from your meals probably isn’t going to cut it. You need to make sure you’re replacing your meat with plant-based options that include protein, iron and other nutrients, not just throwing a few extra greens on your plate. 

It’s a mistake that many people who try to cut down their meat intake make and potentially leads to symptoms that can include fatigue, light-headedness and digestive issues. But the issue isn’t the lack of meat in your diet; it’s the failure to find replacements that give your body the nutrients it needs to thrive.

So, to help you get started, we asked nutritionists to tell us more about the potential pitfalls that come with cutting down your meat consumption and how to go about doing so in a safe, sustainable way. Keep reading to check out their tips. 

1. Not all plant-based protein sources are complete proteins 

Unless you’re trying to boost your protein intake to supplement tough sessions in the gym, most meat eaters don’t need to worry about their protein intake. But when you start cutting down your meat consumption, this is something to be aware of.

A common mistake many meat eaters make when trying to swap their meat for another protein source is putting too much trust in beans.

Beans are fantastic: they’re a good source of fibre, and they’re high in vitamins, minerals and some types of protein. But they’re not a complete source of protein as they don’t contain all nine amino acids our body needs to function. So, if you shape your diet solely around beans, you may become deficient.

That doesn’t mean you should give up on beans altogether; they can offer a multitude of health benefits. It just means you should be looking to complete protein sources first and then using foods like beans to supplement that intake further. 

“Plant-based eaters can still get complete proteins from food sources such as soy products (tofu, tempeh and edamame), quinoa, buckwheat, amaranth, chia and hemp seeds,” says Natalie Burrows, a registered nutritional therapist and Nutritionist Resource member.

Other complete protein sources to consider include spirulina – a blue-green alga which is often found in powder form – nutritional yeast and mycoprotein (Quorn). Eggs, yoghurt and dairy products are also complete protein sources if you’re not looking to go completely plant-based. 

2. Your body may struggle to absorb plant-based iron 

While there are many sources of plant-based iron out there – including spinach, pumpkin seeds and red kidney beans – our bodies don’t absorb this kind of iron (known as non-heme iron) in the same way as they do the iron from meat.

Because of this, it’s a good idea to take steps to ensure you’re getting enough iron beyond consuming these types of foods. For example, vitamin C can aid the absorption of iron, so pairing iron-rich foods (such as spinach) with foods that are high in vitamin C (such as bell peppers) is a good place to start.

“To increase iron absorption from plant sources, you could also try cooking in cast-iron pans, choosing organic produce (which sometimes has a higher iron content) or using an iron leaf or fish (an object made of iron you pop in a pan to release iron into your food) when cooking,” Burrows says. 

You could also consider taking an iron supplement, although it’s best to try and get your iron from whole food sources where possible.

If you start to experience any symptoms of iron deficiency – such as tiredness, shortness of breath or pale skin – then it’s worth getting your levels tested and talking to your doctor about the steps you can take in the future.  

3. You may need to monitor how much B12 you’re getting 

B12 is an essential vitamin that’s only found in animal products, so if you’re planning on following a predominantly plant-based diet, you’ll need to take steps to support your levels. Meat eaters are very rarely deficient in B12, so it might not be something you’ve thought about before, but ensuring you’re getting enough is important.

The good news is that B12 can be found in plenty of non-meats. Dairy, eggs and fish all contain B12, as do fortified plant milks, breakfast cereals and breads. You can also supplement with B12 if you’d prefer. 

When you first start cutting down your meat intake, you might need to spend a little more time thinking about your meals and the types of foods you’re eating. Over time, consuming a balanced diet with less or no meat will become second nature – it’ll just take a period of adjustment for you to get used to it.

According to Burrows, some simple things you can do to ensure cutting down your meat intake doesn’t affect your wellbeing include:

1. Diversify your protein sources

“Mix it up with tofu, tempeh, lentils, beans and, if you’re not going fully plant-based, consider eggs, dairy or fish,” she says. “If you are fully plant-based, ensure you get a good amino acid profile by reaching for complete protein sources or combining incomplete protein sources to create complete ones – for example, rice and beans.”

2. Do it gradually

It is possible to cut out your meat consumption overnight, but if you don’t have the time and knowledge to overhaul your diet completely, a sudden transition can lead to deficiencies. Taking things slowly allows you to make informed decisions.

“Reducing your meat intake gradually also allows time for your body to adjust while you introduce new plant-based options,” Burrows explains.

3. Supplement where needed

Iron and B12 supplements are the obvious ones, but there are some other nutrients to be aware of too. If you’re not eating enough oily fish, omega-3 supplements might be a good idea; you can get plant-based versions made from algae.

4. Get a blood test

If you do start to feel any ill effects after changing your diet, it’s a good idea to get a blood test to see if you’re experiencing any deficiencies. From there, you can make a targeted action plan – ideally in conjunction with a medical professional or nutritionist – to ensure you’re getting everything you need. 

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