How to Spot a Quality Meat Substitute
There’s a lot of chatter online about how bad mock meats can be. If you eat too many, the argument goes, you’re just consuming processed food and veering into “junk food vegan” territory. But let’s keep it real: I’m not a registered dietitian or nutritionist. I’m simply someone who used meat substitutes to transition away from animal products into a plant-focused diet.
And you know what? They work.
Change is hard, and these products can act as a bridge to help you build a new eating habit. While you figure out which plants you actually like, how a plant-based diet fits into your lifestyle, and how much time you want to spend cooking, meat substitutes ensure you’re still getting protein. They’re convenient, satisfying, and far better for you than swinging through the drive-thru.
If you keep eating them daily—no harm, no foul! They’re a great stepping stone, and for me are remain part of my balanced diet.
That said, not all meat substitutes are created equal. Some are not worth your time. Here’s how to separate the good from the bad:
1. Avoid Products That Don’t Taste Good
Seem obvious right?! Here’s an example of what I mean. Let’s start with Tofurky. For me, it’s a hard no. Now, I’ll admit—I’ve never been a fan of packaged lunch meat to begin with. But my partner is a lunch meat lover and has been plant based for five years longer than I have. His verdict? Tofurky tastes like it was designed for people with no taste buds.
Here’s the thing: Tofurky deserves credit for being the OG of plant-based meats, but they haven’t kept up. Their products haven’t evolved, and their texture and flavor leave a lot to be desired. If Tofurky is your only experience with plant-based meats, I get why you’d hesitate to try again. Avoid it at all costs.
Honestly, lunch meat is a tough category to get right, so maybe skip it altogether—at least until you’re more comfortable with plant-based eating.
2. Read the Labels (It’s Easier Than You Think)
Don’t worry—I’m not asking you to do math. Just take a quick look at the nutritional labels on the ready-made products you’re considering. Pay attention to the ratio of carbs, protein, and fat.
Carbs aren’t bad. You need them. The key is balance. If a product is carb-forward, you might end up feeling sluggish or unsatisfied.
Here’s an example of a product done right:
Daring’s flash-frozen plant-based chicken. One serving has:
6 grams of carbs
18 grams of protein
2 grams of fat
It’s gluten-free, well-balanced, and tastes great—a perfect addition to your plant-based lineup. I use their products every week.
Simple and delicious!
3. Don’t Let Meat Substitutes Overwhelm You
Meat substitutes are time savers, and we all want more time. My goal is to help plant-based eating feel sustainable and enjoyable, not overwhelming. Meat substitutes can simplify your transition and also become a regular staple in you new plant based diet, but watch out for two pitfalls:
Products that taste bad (why suffer unnecessarily?)
Meals that leave you carb-heavy and sluggish.
The Takeaway
Exploring plant-based eating should be fun. There’s joy in discovering new foods, recipes, and habits. Meat substitutes can make this adventure easier and more approachable—just choose wisely, and don’t be afraid to experiment.
Happy eating!
