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What are good meat substitutes?

  1. I don't like meat and usually use vegetarian products, which I don't always find tasty. Although there are several brands on the market, I usually buy the same ones. Am I missing important substances in this way? Do I still have to eat meat now and then? Furthermore, fish appears to be very healthy. But unfortunately I am not a fan. I occasionally buy fish fingers or another frozen fish product. Should I eat fish more often?

  1. Patricia Schutte, nutritionist A You can eat completely vegetarian without just eating ready-made meat substitutes. Good meat substitutes contain enough iron and protein and vitamin B12 and / or B1.

The perfect meat substitutes

  1. It is not at all difficult to fully replace your meat. You have more options for replacing your meat in addition to ready-made meat substitutes. Ready-to-eat meat substitutes include tofu, tempeh and products from brands such as Tivall or Vivera. Good alternatives are eggs, nuts, seeds and legumes. Cheese is not a good meat substitute because it does not contain iron.


  1. Eggs are good meat substitutes. If you don't eat meat, you can have 4 to 5 eggs per week. You can have a boiled egg for breakfast, but you can also eat the savory pie for example.

Nuts, peanuts and kernels

  1. You can also take nuts, peanuts and kernels, such as pine nuts, as a variation on your ready-to-eat meat substitutes. Nuts and peanuts do provide a lot of calories. Therefore, do not use nuts and peanuts too often as a meat substitute. About 40 grams is a good portion! Nuts and seeds are delicious to sprinkle over a salad or pasta, for example.


  1. Legumes, such as kidney beans, kidney beans, lentils and chickpeas, are healthy and delicious meat substitutes. With 70 grams of legumes you can replace your portion of meat. For example, you can make Chili sin carne (Chili without meat) from brown beans and kidney beans, a soup from lentils and chickpeas taste good because of the Indian curry.

And fish?

  1. Eating fish probably protects against cardiovascular disease. It is recommended to eat fish twice a week, of which at least once oily fish, such as herring or salmon. If you don't want to eat fish, products enriched with fish oil or fish oil capsules are an alternative. However, it does not contain all the good substances from fish.

Variation To ensure that you get all the essential nutrients from meat and fish, you can eat the above-mentioned meat substitutes. It is advisable to vary with different meat substitutes. Do you also have a question? Ask one of our experts. Always go to your doctor with urgent questions, the experts are not the right person for that. They also don't make diagnoses. You can find the other conditions here. Patricia Schutte has been working for more than 25 years as an information officer at the Nutrition Center in The Hague. She answers questions about healthy, sustainable and safe food. A Don't miss anything?

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