Ideas to replace meats

Hi everyone!

One of the questions that we often get is: What foods to use instead of meat, poultry, fish, seafood, pork, etc. People want to know how to consume protein on a vegetarian diet without eating animal foods.

Here are a number of easy to follow tips for adopting vegetarianism.

Say yes to proteins, say no to saturated fat and to cholesterol

It is worth remembering that the first reason for avoiding meats, is that although they contain high amounts of proteins, these proteins have side effects in humans.

The well-planned vegetarian diet contains the necessary amounts of protein that the body needs. On the other hand, the vegetarian individual excludes cholesterol from food because the human body produces the cholesterol it needs. In addition vegetarianism greatly reduces saturated fats.

With this said, the vegetarian gives a healthy alternative to meat consumption.


Replacing meat with vegetables

So here go six tips…

1. Add potatoes to your meals

Especially when you prepare them boiled or baked, and avoid peeling them, they help you feel that you are eating fiber and therefore they fight hunger.

You can season them with garlic powder, lemon, sauces, species such as pepper, cumin, etc.

In many cases you can substitute chicken fillet, beef or fish for a few potato slices, strips or pieces.

2. Prepare a whole-wheat sandwich

You can use slices of bread, buns, pitas, rolls, etc. as long as they are truly whole-wheat bread. Avoid using industrialized bread that claims to use whole-wheat without doing so.

Whole-wheat breads are harder than white bread, so they help you feel that you are effectively filling your stomach.

3. Add granola to your fruit or salad

Granola is toasted and has ingredients such as oats, wheat, nuts, peanuts, raisins, etc. Because it is toasted and crispy, it helps you feel that you are satisfying your need to chew food.

4. Add cereal grains or legumes to your dishes

Use corn, peas, chickpeas, green beans, rolled oats, brown rice, etc. When you add these ingredients to salads, to your servings of vegetables or to other dishes, you are creating dishes that satisfy hunger.

5. Complement your dish a slice of rustic wheat bread

Whole-wheat bread is relatively hard, so it helps you feel you eat something firm. If you toast it, its hardness increases, improving the feeling that you are filling your stomach.

It is very easy to find bread made with 100% whole-wheat, whole-rye, whole-oats, etc.

6. Prepare toasts with your favorite dish

Use roasted, baked or dehydrated toasts with no added fat. Make sure that are they are not fried.

Again, hardness in toasts helps you feel that you are filling your stomach.

Protein and other nutrients

Visit our website where you will find the nutrients present in foods, such as those listed above, this includes the proteins that they contain.



Look at this protein chart.

Proteins per 100g portion
Foods Grams of protein
Lentils 26
Beans 24
Fava beans 23
Wheat 23
Oats 17
Barley 10
Chickpeas 9


Keep learning about food and decide to change!
Make up your mind. Improve your family’s health. Eat healthily.

See this article on our website:

We wish you good health.

Vegan How-To

Vegetarianism and disease

The vegetarian diet has many benefits to health. To understand them, in this section we will explain the diseases that may arise as a result of diets based on animal foods.

But first of all we must remember that the human digestive system was designed to consume foods originated from plants and not foods originated from animals. This may be better understood taking into account the following:

  • The human digestive system, like that of other primates is designed to digest plants.
  • Just like us, our primate relatives, are almost entirely vegetarian. When they consume animals, it is generally insects.
  • While we are able to collect, extract and eat many plant foods, and we can do it easily; we are unable in general, without tools, to catch, kill, tear and eat an animal such as a cow.
  • In fact the idea of having to hunt and tear an animal displeases or discourages most people.
  • Although we have the ability to eat some meat, we can do so only after cooking it in fire, in acids such as lemon, or in salt, or under the sun, etc.
  • A true carnivore can eat raw meat tearing their prey.

That said, we are not surprised to realize that a number of chronic diseases are related to the consumption of home products animal. This is because our body is not prepared to digest those foods.

Chronic gastritis and animal foods

Many of us have had gastritis, so this sounds familiar. Gastritis has a bacterial origin, but is accentuated under the intake of irritating food and under excess acid in the stomach. This stomach acid is produced as a natural reaction to the intake of foods high in fat and protein, because the stomach takes longer time to digest them.

While a constant intake of animal foods can provide protein in high quantities, it has a disadvantage in that it can have a considerable cost to the health of the stomach and to the balance of the rest of the digestive system.

On the contrary, a low or animal free diet represents a lower burden on the stomach because it creates less acidity and therefore it ceases to favor gastritis. If this plant based diet also avoids frying, and is made including a variety of plants, we avoid such incorrect levels of acid in the stomach and consequently we avoid gastritis.

Obesity and animal food

It has been verified that body mass indexes are higher in non-vegetarian populations than in other populations that are vegetarian. Of course, this is explained because by cosuming only plant based foods, the fat and protein content is lower on average. We must remember that the western diets include higher intakes of fat and protein than the daily human needs. In addition, the eating habits of most of the western population include the intake of fried and industrialized foods, bringing up the average consumption of foods that lead to obesity.

By contrast, a plant-based diet usually has a lower fat content, in particular it is lower in saturated fat, and it is very low in or it is cholesterol free. If you also take care of eating plant foods without frying, or without added fat, the result is a diet that will keep us with a healthier body mass index.

Remember that obesity is a disease that leads to other diseases, such as cardiac problems and diabetes. Change your diet. Reduce or eliminate your intake of animal foods and improve your health. At the same time you will be in better shape and thus will have higher self esteem.

Type II diabetes

According to the American Diabetes Association, in 2009 in the United States there were 23 million people with type II diabetes and 57 million people with pre-diabetes. This amounts to 80 millionpeople at some stage of this terrible disease.

Although there is no single factor to which directly attribute the cause of this disease, any doctor and any nutritionist agrees that being overweight, having a high intake of saturated fat and not doing exercise are factors, under control of each individual, that put them at risk for diabetes.

By eliminating the intake of animal foods, we dramatically reduce the amount of saturated fat in our body, reducing the risk. Furthermore, at the same time, the amount of protein and fat ingested is reduced, whereby a lower body weight is promoted, further reducing the risk factor for the disease.

Let’s not wait to be diagnosed with diabetes or pre-diabetes. Let’s act in time to prevent this terrible disease in our bodies. Reduce or eliminate animal foods from your diet.

Heart disease

One of the main problems presented by the ingestion of meat and dairy, which is known to everyone, is its high cholesterol content. In studies that have been done, it is common to find that the rate of cardiovascular diseases such as hypertension is around 30% lower in vegetarians than in the rest of the population. This is because, in general, cholesterol levels in vegetarians are 15% to 35% lower than in non-vegetarians. Triglycerides are also affected by the consumption of animal products.

The main reason for these differences is that even eating vegetable fats, these foods contain saturated fat in much smaller amounts. And if you have a totally vegetarian diet, consumption of cholesterol is null, resulting in a huge reduction in the risk of these diseases. In addition, consumption of fiber in the vegetarian diet is generally higher than in non-vegetarians, which helps further in reducing cholesterol levels.

If you move to a vegetarian diet, and you also see that the diet is low in fat by avoiding oils and fried foods, you are helping your body to reduce the risk of this disease. Remember that heart diseases are silent during long time, and when they arise it’s already quite late. Act now and reduce your risk by eliminating the consumption of meat and dairy.


For a long time they have insisted that the consumption of meat, eggs and dairy in general is a requirement for good nutrition, particularly in relation to calcium levels. We can see that there are a variety of processed foods of animal origin that advertise high levels of calcium. However, it is now known that a high intake of animal protein causes the body to remove calcium from the body, increasing the need rather than satisfying it. This is because the ingestion of animal foods, increases the acid load in the metabolism, which in turn triggers the elimination of calcium to achieve acidity balance.

In other words, although an animal based diet may have a higher calcium content, the amount of calcium does not improve the quality of absorption. A varied and healthy vegetarian diet contains the levels of calcium needed by the body without causing the side effects of acidity that produce calcium excretion. Furthermore, well-run vegetarian diets contain higher levels of potassium, which protects the process of bone calcification.

The Western world has tried to solve this problem by adding calcium supplements directly in food or through medication. The problem with these processes is that they put the body in other risks, by increasing the amount of artificial substances to be processed, threatening other parts of the body such as the kidneys.

The vegetarian alternative is to take care of our calcium intake without exceeding the recommendations and ensuring that the body has adequate levels of acidity so you can naturally absorb calcium instead of removing it. This is accomplished by avoiding animal foods, avoiding excess sodium and ensuring adequate intake of other minerals such as potassium.

Cancer and animal foods

It is already known and accepted that vegetarians have lower rates of cancer than the rest of the population. In certain types of cancer such as prostate and colon, there have been found differences in incidence rates of up to 88%. For some time now, both red and white meats have already been linked to colon cancer.

The reasons for these differences is that vegetarian diets necessarily include higher amounts of fruits, vegetables and fiber, than those found in non-vegetarian diets. Besides, vegetarian diets aid digestion by significantly reducing putrefaction and formation of harmful substances that can cause cancer in the colon and other parts of our bodies.

As you know, these diseases may show enormous aggressivity and should be our greatest motivation to switch to a vegetarian diet. Once that cancer appears, life changes dramatically and will no longer be the same. Let’s not wait until the disease appears, let’s eliminate our risk today right away.


Vegan How-To

Vegetarianism and nutrition

In this section we describe the benefits to our body’s nutrition of adopting a vegetarian diet. Today it is clear to doctors and nutritionists that a well-run vegetarian diet is complete in nutrients, does not present deficiencies and instead it brings various benefits.

Among the first benefits we should list are:

  • The vegetarian diet has higher levels of carbohydrates, minerals, antioxidants and phytochemical substances.
  • The vegetarian diet contains lower levels of saturated fats and contains no cholesterol.
  • Simply by varying the plant foods that are consumed, the body gets all the protein you need through the essential amino-acids that the plants contain.

Minerals and vegetarianism

Vegetarian foods contain a lot of minerals. These include iron, zinc, calcium, etc.


Everyone has heard that we have to drink milk and eat dairy to acquire calcium. However, few of us have heard that many plant foods have more calcium than milk.

Among the foods that contain calcium we have again legumes such as beans, soybeans and chickpeas; seeds such as almonds; fruits like figs and oranges; and vegetables such as broccoli, cabbage and turnip.

Calcium per serving of 100g
of Calcium
Amaranth 490
Chard 210
Beans 140
Glass of cow’s milk 113
Broccoli 47
Orange 43


Among the foods that contain iron are legumes such as beans, lentils, chickpeas; seeds such as almonds, peanuts, cashews; cereals such as wheat, barley, oats; fruits like figs, grapes, plums; and vegetables such as cabbage, broccoli, mushrooms.


Potassium is essential for neuronal activity and for the osmotic balance in every cell in the body. It is very important to consume adequate amounts of potassium and to ensure that in contrast, the amount of sodium in the body is limited.

Potassium per serving of 100g
Food Milligrams of


Potato 421
Banana 358
Chickpeas 291
Barley 280
Orange 169
Grapefruit 148
Glass of cow’s milk 143



Among the foods that contain zinc we have again legumes such as soybeans, beans, chickpeas, beans, lentils; seeds such as almonds, cashews, peanuts; grains like barley and wheat; and vegetables such as mushrooms.


Vitamins and vegetarianism

Vegetarian foods also contain lots of vitamins. Among them we have vitamin D, vitamin A, and folic acid.

Vitamin C

We have all heard that oranges are an excellent source of vitamin C, but note that there are several fruits  that have even greater amounts.

Vitamin C per serving of 100g
of vitamin C
Red pepper 190


Kiwi 90
Broccoli 90
Papaya 60
Strawberry 60
Orange 50
Lemon 40
Spinach 40
Grapefruit 33
Potato 20

Vitamin D

In many countries some foods of both animal origin sand vegetable origin are fortified to increase their contents of vitamin D. This is because the vitamin D is found in foods in very small quantities.

Did you know that your body makes vitamin D when exposed to sunlight?

Therefore it is only necessary to emphasize that what you need is frequent but careful exposure to the sun, so that vitamin D is produced and in turn, it helps to absorb calcium.

Vitamin A

Among the foods with vitamin A we have vegetables such as carrots, potatoes, broccoli, cabbage, spinach, lettuce, pumpkin; fruits like melon, peach, papaya and mango. Note that while a glass of milk has about 28 micrograms of vitamin A, many vegetables have much more.

Vitamin A in 100g portions
Food Micrograms
of Vitamin A
Carrot 835
Potato 700
Chard 333
Melon 169
Mango 38
Peas 38
Broccoli 31
Glass of cow’s milk 28


Folic Acid

Among the foods with folic acid are legumes such as chickpeas, lentils, beans; green leafy vegetables like spinach, green lettuce; dried fruit and seeds. Note that it is not necessary to use food supplements.

Folic acid per serving of 100g
of Folic Acid
Beans 394
Spinach 194
Chickpeas 172
Radish 118
Lettuce 73
Peas 65
Oats 56




Omega-3 and vegetarianism

We have all heard about the importance of fatty acids such as Omega-3, which is why some people recommend eating fish. However, it is not necessary to use fish to get omega-3.

To obtain omega-3 just eat some plant foods such as:

  • Hemp seeds
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Nuts
  • Almonds

Again, it is not necessary to eat animal foods to get our nutrients.


Proteins and vegetarianism

Perhaps the toughest discussion on vegetarianism, is whether plant-based diets contain as much protein as those found in animal products. It is also a major concern for those who are in, or want to follow a vegetarian diet.

We must begin this discussion by noting that what we must pursue is to consume the right amount of nutrients needed by the body, and not to seek to consume very high amounts in hope of being healthy. Like other nutrient substances, the protein consumed beyond the amount needed by the body is discarded or converted to fat.

That said, we can now mention that there are good amounts of protein in plant foods. Our favorite foods for protein are oats, wheat, barley, potato, chickpeas, lentils, beans, etc .; This is because they contain important quantities of protein and in combination are sufficient for normal requirements.

There are other foods that contain vegetable protein, and soy beans stand out, they are remarkable for having protein in amounts as high as in meat. Another food that stands out is gluten, which is wheat protein extract.

Protein per serving of 100g
Food Grams
Lentil 26
Bean 24
Fava beans 23
Wheat 23
Oats 17
Barley 10
Chickpeas 9
Glass of cow’s milk 3


However, as we said earlier, the important goal is to seek to meet the needs of the body, instead of seeking to eat as much protein as found animal based diets, as these animal based diets have often much more protein than required by our bodies.

Vegan How-To


We have prepared these basic guidelines to help you plan your vegetarian diet. Observe that it is not only about eating plants, but also about preparing them healthily.

Watch your diet. We are what we eat.

Use a wide variety of plants

Take advantage of the variety in plants that you have at hand and take advantage of their distinct parts. By varying your plant intake, you help your body to obtain the diverse vitamins, minerals, proteins and other nutrients that you need.

Pay attention to the colors of the foods you eat and vary them to ensure you consume the diverse nutrients that you require. By using different colors, you get to incorporate diverse nutrients.

Also, eat the distinct parts of plants: fruits, grains, leaves, stems, roots, tubers. Each one of them helps your body in numerous ways.

Base your diet on complex carbohydrates

Our bodies are designed to assimilate energy from the complex carbohydrates found in all fruits, greens and legumes. Avoid eating refined foods and derivatives such as white flour and sugar; instead eat whole fruits, whole grains, whole leaves, whole stems, whole tubers, etc.

Eat vegetable protein

Substitute animal proteins with vegetable proteins. To do so, take advantage of protein found in cereals such as oats and wheat; and in legumes such as beans and lentils.

While they don’t always contain as much protein as those found in animal foods, don’t worry, it’s not about eating lots of protein, but about eating enough and assmilating them.

Make sure to obtain minerals and vitamins

Not everything in life is proteins and carbohydrates, called macro-nutrients. Make sure to eat micro-nutrients too such as diverse vitamins and minerals found among different plants. To accomplish this, try to variate colors in the plant parts that you eat, as these colors are related to the diverse nutrients that they contain. Make sure to include colors such as blue, purple, green, yellow, red, etc.

Avoid adding fats

Avoid adding fats to your foods during their preparation and their intake. Foods such as legumes and cereals already contain fats in natural forms and proper amounts. Also, ourbodies are able to produce and store the fats that we require.

Eliminate salt

Avoid sodium excess by eliminating the use of salt and preservatives. Natural foods, eaten with variety, already have the amounts of sodium that are enough for your body; so, eliminate industralized foods from your diet. By avoiding industrialized foods you don’t eat preservatives and othe harmful substances that are based on sodium.

Avoid frying foods

It’s very important to avoid fried foods. Even when it can be more appealing to the palate, you are damaging your health by increasing the amount of burned or degraded fats, and you are avoiding foods damaged by heat.

Try to eat a combination of raw, moderately cooked, steamed or grilled foods.

Avoid artifical foods

Everything above will be of little benefit if you allow artificial foods in your diet such as: sodas, particulary those with artificial sweeteners like aspartame, sucralose, etc.

Commercial drinks, such as sodas are formulas designed in laboratories that in general have very little nutrients, have high amounts of sugar or other sweeteners, and contain harmful substances such as aspartame, sucralose, corn syrup, etc.

Instead, drink natural juice and water.

You can improve your health.
Vegan How-To

Recommendations to take on vegetarianism

Do you suffer from gastritis or reflux?

Life does not have to be painful. Gastritis and reflux are diseases from the way we eat. Decide to change your diet. Healthy eating is cheaper and more pleasant than having to use medications such as anti-acids.

Do you want to know how to get started in vegetarianism?

Here we provide a few tips that you can easily follow to reduce your pain and start your vegetarian diet. They are not complicated. It is very easy to do once you decide you want to live better.

  • Eat lots of fruit to get energy and vitamins.
  • Eat plenty of vegetables, and ensure that they have both green and other colors, to get more vitamins and minerals.
  • Eat lots of whole grains, oats, wheat, corn, etc. to get energy and fiber.
  • Eat tubers like potatoes which also provide energy and minerals.
  • Eat legumes moderately, such as beans, fava beans, chickpeas, lentils, to supplement your protein, minerals and vitamins.
  • And of course, eat the least amount possible of meat, dairy and eggs; because all the nutrients you require, can come from plants.

One-week trial

Try for a week without eating meat, without dairy and tell us how you feel. Try one more week and watch how your health improves and how your health problems decrease.

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