Eating meat-free has become a hot topic in recent years, with millions of people worldwide adopting plant-based diets for health, environmental, and ethical reasons. However, myths about meat-free living persist, leaving a lot of people with misinformation and not wanting to give it a try. So, of course I want to jump in and bust some of the most common meat-free diet myths, as well as give you all the info when it comes to plant-based protein sources, budget-friendly vegan meals, plant-based comfort foods and more.

Myths about eating meat-free

Myth #1: You won’t get enough protein if you don’t eat meat

Yes, this is plant-based. And yes, you can get it at Delice and Sarrasin in NYC, an all-vegan French restaurant.

The Truth: I can’t tell you how many times I’ve heard this from people explaining to me why the could never give up meat, or admonishing me for not eating meat. It’s one of the most enduring myths about meat-free diets.

In reality, plant-based foods are packed with protein, and it’s easier than you’d think to meet your daily protein requirements sans meat. Foods like lentils, chickpeas, black beans, tofu, tempeh, seitan, quinoa, nuts, seeds, and even vegetables deliver a lot of protein. And, there are also protein shakes (I’m a fan of OWYN’s plant-based vanilla shake which packs a whopping 30+ grams of protein in one little carton).

Examples of Protein-Rich Plant-Based Options:

• 1 cup of cooked lentils: 18g of protein
• 1 cup of quinoa: 8g of protein
• 100g of tofu: 10g of protein
• 1 cup of cooked spinach: 5g of protein

Simply by eating a variety of these foods, you can hit your daily protein goals. Combining grains and legumes (hello, rice and beans), provides all the essential amino acids to be a complete protein.

Still not convinced? Check out the plant-based athletes out there who are thriving on plant-based diets and proving this myth wrong.

Myth #2: Meat-Free Diets Are Expensive

The Truth: A common misconception is that eating meat-free costs a a pretty penny. And, while it can be if you’re sticking strictly to pre-packaged products and specialty items, if you’re shopping the perimeter of a grocery and the beans/grains aisle, it’s far less expensive than non-plant-based alternatives.

Whole plant-based foods like beans, rice, oats, seasonal veggies, and fruits are among the most affordable groceries out there.  When it comes to planning meals around these staples, it’s not only budget-friendly, but also hella nutritious.

Budget-Friendly Tips:

• Buy Bulk: Stock up on your fave pantry staples like lentils, chickpeas, rice, and pasta from bulk bins. (And grab these bags so you’re not using plastic.)
• Shop Seasons: Purchase fresh produce that’s in season for better prices and flavor.
• Cook at Home: Preparing meals from scratch saves money compared to eating out or buying pre-made items.
• Get Frozen Fruits and Veggies: Frozen fruits and vegetables are cost-effective, nutrient-rich, and reduce food waste.

For example, a bag of dried lentils costing less than $3 can provide multiple servings of high-protein meals. When approached smartly, meat-free eating can actually save you money compared to meat-heavy diets.

Myth #3: Meat-Free Meals Are Boring and Flavorless

So much flavor packed into this bowl. Find it at Hummus Bowls & Wraps in Las Vegas.

The Truth: If you think going meat-free means bland salads and plain tofu, think again! A meat-free diet opens up a world of exciting flavors and cuisines. From spicy curries to smoky BBQ jackfruit, the possibilities are endless.

Plant-based dishes are anything but boring (read: full flavored) when you explore new recipes and use the right seasonings and cooking techniques.

Flavorful Plant-Based Ideas:

• Smoky jackfruit tacos with chipotle sauce
• Creamy coconut curry loaded with veggies and chickpeas
• BBQ cauliflower wings with a tangy dipping sauce
• Zesty grain bowls with roasted vegetables, tahini drizzle, and fresh herbs

The versatility of plant-based ingredients allows for creative cooking. When you experiment with spices, marinades, and sauces, you can add some oommph and turn simple eats into gourmet meals.

Myth #4: Meat-Free Diets Are Only for Health Nuts

This pizza is entirely plant-based. 

The Truth: While a plant-based diet can offer many health benefits (like lower cholesterol and reduced risk of heart disease, to name a couple), it’s not just for health-focused people.

You can absolutely indulge in comfort foods and treats while eating meat-free. Think gooey plant-based mac and cheese, loaded meat-free burgers like Impossible topped with all the fixins, or decadent dairy-free ice cream.

Comfort Food Favorites:

• Juicy plant-based burger smothered in sauce with plant-based cheese and all the fixins’
• Loaded fries with plant-based chili and “cheese” sauce
• Dairy-free chocolate brownies
• Plant-based lasagna layered with ricotta made from blended cashews

The rise of meat-free alternatives has made it easier than ever to enjoy familiar favorites without missing out on flavor or satisfaction.

Myth #5: If You Don’t Eat Meat, You Won’t Have Energy

The Truth: Plant-based diets are packed with energy-boosting foods. Complex carbs like whole grains, legumes, and starchy vegetables provide long-lasting energy, while healthy fats from nuts, seeds, and avocados keep you fueled throughout the day.

Add in a mix of nutrients from fruits and vegetables, and you’ve got a diet that supports even the busiest lifestyles.

Energy-Boosting Plant-Based Foods:

• Oatmeal topped with almond butter and banana
• Sweet potato toast with smashed avocado
• Quinoa salad with black beans and a citrus vinaigrette
• Homemade trail mix with nuts, seeds, and dried fruit

Many professional athletes thrive on meat-free diets, proving that this myth is outdated and inaccurate. By focusing on nutrient-dense foods, you’ll have all the energy you need to power through your day.

TL;DR

Eating meat-free is more accessible, affordable, and exciting than ever. With a variety of protein-packed foods, budget-friendly shopping strategies, and flavor-packed recipes, you can confidently enjoy a plant-based lifestyle that aligns with your goals and tastes.

If you’ve been holding back due to one of these myths, now’s the time to give meat-free eating a try. Start small, explore new recipes, and discover how satisfying and sustainable this lifestyle can be. And, if you’ve got any questions, feel free to shoot me a message!