Are you planning to go meatless? If yes, you need to ensure that you do not compromise on your nutrition intake. This is possible only if you include certain food items in your diet. So, here is a list of some food items that should be in your diet to give you those hard-to-find-nutrients that you were otherwise getting from the meat. 



Tofu is an incredibly healthy food item. It is an excellent source of zinc, iron, and protein. Tofu also contains omega-3 fatty acids, which are very helpful to keep a check on the cholesterol levels in the body. Just half a cup of tofu can give you over 100 milligrams of calcium, and a similar proportion of tofu will fulfil 30% of your daily Vitamin D requirement. It helps absorb the calcium from your body and keeps your bones strong. Rihanna, who offers online accounting assignment help services, says that she was a meat-eater all her life, so now she has replaced the meet with tofu in all her recipes. It is healthy and nutritious. 


Just like the beans, the lentils are also a part of the legume family. They are a brilliant source of soluble fibre and protein. However, lentils do have an edge over the beans. It is so because they have twice as much iron as compared to the beans. Further, lentils are also a good source of folate and Vitamin B. This is particularly helpful for women who are in their child-bearing age as folate decreases the risk of child-birth defects. If you are a new vegetarian, lentils are a great way to include more legumes in the diet as they are not gassy. Lily, who offers online do my assignment help services, says that she absolutely loves her lentil soup in the evening. To make a lentil soup, you need to add lentils to chilis, vegetable stew, or casseroles. Then, you can toss it with vinaigrette and red onions. Next, you’ll have to stir it into the curry. You can cook the mix with carrots. The best thing is that you can try this recipe with different lentils. 


Just a cup of beans every day will give you about 1/3 of your daily protein and iron requirement. It will also be a good filler for half of your fibre requirement. The best thing about beans is that the fibre in it is mostly soluble, and that aids in lowering the cholesterol levels. A cup of beans also provides for a fairly good amount of Vitamin B, potassium, calcium, and zinc. Before eating you should always rinse your canned beans well and soak them in salt. Kylie, who works with a platform where you can pay for research paper service, says that she loves eating beans with whole wheat pasta. It is healthy and offers all the requisite nutrients. 


Everybody enjoys eating nuts. They are a quick snack and a palatable protein. Nuts like almonds, walnuts, pecans, peanuts, cashews, Brazil nuts, and macadamias are a good source of omega-3 fatty acids, vitamin E, and zinc. Almonds also are a fine source of calcium. Following a recent study, it was proved that though nuts are high in caloric value, they do not really lead to weight gain. In fact people who consume nuts in their diet, tend to weigh lesser than people who do not. Peanuts have also been found helpful to trigger weight loss. Different nuts offer different types of nutrients to the body. For instance, consuming half a cup of almonds will provide 4 times the fibre as the same quantity of cashews. On the other hands, cashews have twice as much zinc and iron as compared to any other nut. Walnuts and peanuts are a good source of calcium, zinc, magnesium, and potassium. Gargi, who offers the best data science certification online, says that she enjoys eating nuts by sprinkling them on the salad. You can even carry a pouch of dry fruits with you to work and eat them whenever you are hungry. You can garnish the muffins with nuts to make them scrumptious.   


A few whole-grain cereals have the rarest Vitamin B12 in it. Some grains are even known to provide for 100% of the daily B12 requirement in a single service. They are also a good source of calcium, iron, and other nutrients. For people who do not consume dairy or eggs, getting the requisite amount of B12 might get a little tricky. So, a good replacement for it is the grains. You can consume whole-wheat pasta, brown bread, brown rice, etc. for your B12 requirements. These items also have other B Vitamins, insoluble fibre, and zinc, which will help you get rid of bad cholesterol. Grains also help you fight against digestive disorders and keep the risk of colon cancer at bay. Tanya, who offers online research paper writing servicesays that since grains provide a bunch of different nutrients, she includes various types of grains in your diet. You, too, should bear it in mind and not just go on eating brown rice.  

Leafy Greens

The dark green leafy vegetables such as kale, spinach, collards, broccoli, and Swiss chard are an excellent source of iron. Spinach provides for 1/3 of your daily iron requirement. These vegetables are rich in antioxidants and help in fighting the risk of cancer. They are also a good source of calcium, vitamin A, and folic acid. You can either cook your greens and eat them as a vegetable or just mix them all in a bowl and sprinkle lemon on it and eat it like a salad. You should include a good amount of leafy vegetables in your diet since they are iron-rich and are an excellent source of vitamin C. Vitamin C helps absorb the iron from the body. Anushka, who works with EduWorldUSA, says that she loves tossing all her greens in a salad, and mixes it with red and yellow bell peppers, carrots, tomatoes, mandarin oranges, and other citruses. It not only tastes good but is also very healthy. 

So, include these 6 healthy food items in your diet to make up for your meat replacement.