Effing Vegan
Eating Vegan Vegan Food

Three Awesome Meat Alternatives


Let’s talk meat alternatives. How many times have you heard, “how can I get enough protein if I┬ácan’t eat meat?” My guess is often. Protein consumption is a leading concern for skeptics of the vegan diet. Vegans get their protein the same way meat-eaters do. We eat. Vegans just don’t eat the food that ate our food in the first place. Let’s cut out the middle-man wit these vegan-friendly meat alternatives packed with protein.


All hail seitan. Seriously. This is single-handedly the most versatile meat alternatives on the market. Sourced from cooked wheat gluten, seitan packs in high levels of protein with little-to-no fat and carbs. You can usually find seitan in your local Fresh Thyme or Whole Foods.Though you can find seitan from brands like West Soy, Upton’s Naturals, and Pacific Foods in various flavors, we recommend buying the plain option and dressing it up with your favorite vegan-friendly sauces.


Serving Size100 g
Fat2 g
Carbohydrates5 g
Protein31 g
Sodium29 mg
Fiber1 g



You’ve likely seen a package of tempeh in the tiny vegan section of your market. It’s the square brick packaged in fancy packaging. Tempeh is a dense meat alternative derived from whole soybeans. Tempeh can be a challenging one to cook. Due to the density of the product, braising is recommended in order to soften the tempeh before you add flavor and serve.


Serving Size (Cooked)100 g
Fat11 g
Saturated Fat3 g
Mono-Fat4 g
Poly-Fat3 g
Carbohydrates9 g
Protein18 g
Sodium14 mg
Fiber1 g


Ah, the ultimate nature sponge. Tofu has been one of the obvious vegan-friendly meat alternatives, but one that you either love or hate. Know widely for its texture, tofu is often found in Asian cuisine. The best characteristic of tofu is its ability to soak up virtually any flavor. Depending on your preference, you can choose different firmness. For baking and grilling choose extra firm and freeze it to give it a better consistency. You can also find this meat alternative in various forms from blocks and links to sandwich slices and roasts.


Serving Size100 g
Fat4 g
Carbohydrates2 g
Protein8 g
Sodium12 mg
Fiber1 g


As a rule of thumb, you need to mix it up. Don’t just load up on meat alternatives and disregard the main reason why people move to vegan diet and lifestyle. Think 80% vegetables, 20% alternatives infrequently for the best results. After all, the vegan lifestyle is a journey. Do it right and you will experience the best food our world has to offer.

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