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Can Humans Survive Without Meat?

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Yes. The average modern human can survive without meat, in fact, many of us are vegetarian.

If you are that human who wants to cut out meat, you have come to the right place. When you finish reading this guide, you’ll learn not only how to survive, but THRIVE on a meatless diet. Keep reading to find out why you should consider going meatless, what nutrients you’ll need to pay attention to, and glimpse at a meat free diet plan!

What is a Meat Free Diet?

A meat free diet excludes meat, defined as animal flesh. However, while fish would technically be under this category, I have excluded fish from this article.

If you would like to learn about fish free diet nutritional considerations, check out my comprehensive article: No Fish Diet: What to Consider with Nutrition in Mind. I separated “meat” from fish into two articles because the unique nutritional factors each category contains.

Graphic showing what is not included on a meat free diet (meat).

Why Go Meat Free?

Perhaps the most important question you need to answer is this one: Why am I going meat free?

The answer to this question is the backbone behind your decision. It is what you will remember when you want to order those chicken wings at the theater.

It is the motivation behind the courage to order a plant-based burger when your friends are getting beef.

Why go Meat free? Personally, I think the harder question is, why not? Pick your reason (motivation):

1. For The Environment

Study after study shows that the less animal protein we eat, the better for the health of our planet. How much better? Check out these stats:

According to one review:

  • The production of red meat generates about 23% of agriculture associated green house gas emissions. Meat eating generally produces far more green house gas emissions than those eating vegan or vegetarian diets that include dairy and eggs.
  • Beef requires 163 times more land use and 18 times more water use than staple plant based foods (ie: rice, beans and potatoes)
  • The production of animal protein uses about 26 times more water than is needed for plant based protein.

Mic drop. Climate change is real, and the meat industry is contributing to it. Why should you care? Simply put, this planet is our home. What kind of home do you want to live in?

And if your thinking: “Well, I don’t really care about my home really…” I challenge you to think about this planet as a home to future generations, perhaps your future or current children.

What kind of a world would you like them to live in? What are you going to do to preserve their home?

2. For The Animals

No one can deny this fact: eating meat is not good for the animals. Personally, animal suffering in the industry was the reason I made the switch to a vegan diet.

Here’s what you may not know about meat production (hey, I didn’t know for most of my life)!

Because male cows cannot offer milk to their offspring, they are often taken from their mothers prematurely. They will then live in crowded conditions and meet an early death.

  • Roughly 60 billion land animals are slaughtered per year.
  • Since male chickens cannot produce eggs, the chicks are often killed alive in meat grinders.
  • The conditions the animals must live in are often crowded, filthy, and breading grounds for disease. We know that animals experience pain, distress, and fear.

Its unquestionable that animals suffer on the way to the plate, but maybe you heard that you need meat to be healthy. We challenge that view in the next reason why someone might give up meat:

3. For Your Health

If you have ever been told by a doctor that you needed to cut down on meat because your cholesterol is high… Well, doctor kind of has a point there.

One systematic review found that red meat is associated with an increased risk of heart disease or stroke risk by 10-20% at a mere 100-150 grams/day. This is a totally “normal” intake if you are going by one of the USDA’s MyPlate options for meeting your protein needs.

If you thought that wasn’t daunting enough, here’s another alarming bit of news from that study… You may need even less processed meat to increase your risk of stroke and heart failure! Only up to a mere 70 grams of processed meat per day was associated with a 15%, and 25% increased risk of stroke or heart failure respectively! For a visualization example, that’s a maximum of 3 slices of ham/day!

Since heart disease is the number one killer in America, this finding is something we all need to pay attention to.

Research also suggests that our current level of meat intake may increase the risk of kidney disease progression, type 2 diabetes, and even certain types of cancers.

If there is one thing that most medical professionals can agree on, it is this: eat more plants and less meat.

So back to you my friend. What reason(s) do you have for going meat free?

Go ahead and write your answer down. Post it near your fridge or freezer, where ever you think it may be most helpful.

And while your at it, tell your close family members or friends why you are doing this. Who knows, you might just have an accountability partner!

But what if your friends are concerned you won’t be healthy without meat? I am so glad you asked…

Can I have a Healthy Diet without meat?

Yes, with the right resources and planning.

As mentioned in the last section, cutting out meat has many potential health benefits.  

So, is meat extremely bad for humans?

Sure, meat contains cholesterol, hormones, and some unhealthy fats. But on the nutritional level, meat is a good source of essential nutrients.

However, this does not mean that humans need to eat meat to survive today! Something we will explore in much more detail later so stay with me!

Who might a meat free diet be unhealthy for? Potentially you if you fall in one of these categories:  

1. No Access or Money for a Variety of Foods:

If you cannot access or afford a variety of foods, you may be missing out on key nutrients.

For example: perhaps you live in a country where meat is the main foodstuff. Perhaps veggies, fruit, and legumes are hard to obtain. In these situations, you might need to consume some animal products to get enough nutrients.  

Think about it this way, would you expect someone to fix your car without any equipment? Insane right? In the same way, like the compassionate being I know you are, it is important to understand that not everyone has the same resources. Access to a wide array of foods, the right supplements, or educational content like this guide are important. And a potential B12 deficiency is just not worth it. Swap This, Not That!  

The other factor that may make a Meat free diet “less than good for you” is what you are replacing the meat with.

2. Swap This, Not That

Candy anyone? While replacing meat with candy may reduce animal cruelty, you miss out on the essential nutrients. This can put you at potential risk for deficiencies (longer term side effect) and (very likely) a hangry you (short term side effect). 

See the theme here? In order to have a healthy meat free diet, we need to ensure we get a variety of (preferably) whole foods sans meat. Depending on your diet and situation, you may need to add some supplements as well.

So, if you aren’t living in major food dessert (for example) and want to go meat free but aren’t convinced about the health benefits, there is one thing most of us can agree on:

A meat free diet is undeniably healthier for our fine furry friends (the animals) and our shared home (the planet).  

In Summary: Yes, a meat free diet is healthy for most of us when we replace meat with a variety of whole foods. These foods should contain the important nutrients that meat would normally have, namely certain vitamins, minerals, and protein.

Speaking of protein…

What Are Ways to Get Protein Without Meat?

There are many ways to get enough protein without meat. In fact, those who eat meat frequently may get more protein than they need and here’s why:

Protein needs for the average person may surprise you. Get out your calculator and do a little math with me: take your weight in pounds and divide that number by 2.2. That’s your weight in kilograms. Now take that number and multiply it by 0.8 (grams of protein). That’s the amount (in grams) of protein that the average healthy adult in your weight category needs per the Recommended Dietary Allowance (RDA)for protein.

For example, a 150 pound women would need about 55 grams of protein per day. With beans chocking in at 7 grams of protein, tofu at 8 grams a serving, and even cooked broccoli at 4 grams in a mere ½ cup serving, it really isn’t hard to meet your protein needs if you are eating a variety of foods each day.

And if your trainer at the gym told you that the protein quality of plant based proteins are inferior to meat, tell her to read this article! Meat is often touted as having all the essential amino acids (protein’s that our bodies can not make). But plants also include all these essential amino acids… just, in varying and often smaller amounts than meat (although soy is very similar in its protein profile to meat).

In our industrialized society, protein deficiency is rare. In fact, if you are taking meat off your plate but still including fish and dairy, you probably don’t need to worry about getting enough the right balance of amino acids. 

However, there are a few things to keep in mind if you primarily want to replace meat with fully plant-based (vegan) sources.

Lets unpack each of these points:

  1. You may want to increase your protein intake to at least 0.9 grams of protein per kilogram per day. (for near vegans/vegans)

There is some supporting evidence that those consuming no/low amounts of meat, fish, eggs and dairy should increase their intake of plant-based protein.

Vegans may need to increase their protein intake by approximately 10% (or 0.9 g protein/kg instead of the 0.8 g protein/kg). This is because the protein in plants have a lower digestibility than animal-based proteins, namely due to the phytate content.

But wait a second, isn’t’ that a bad thing? Not necessarily, remember, many of us are getting more protein than we need.

The lower digestibility shouldn’t concern you so much once you: 1. know how much protein you need 2. include rich sources of plant based protein at your meals, and 3. cook your grains and legumes well (this reduces the phytate content).

And, as dose of reassurance, you could include more “complete protein” foods regularly (foods that have all the essential amino acids in sufficient quantities ie: tofu, edamame, tempeh). These foods contain lots of protein and a  “digestibility score” that comes closer to meats containing food. 

2. Pay attention to protein sources high in lysine.

If you cut out meat, but aren’t eating a variety of plant proteins, you might be low in lysine (an essential amino acid).

Remember how the amino acid content in plant based foods is often smaller in quantity as compared to meat? Well, lysine can be more difficult to get enough of – IF you are not frequently consuming beans, soy or nuts. Other commonly eaten plant based foods are lower in lysine, such as rice, fruits, and vegetables.

To put this in perspective, lets look at an example:  beans have lots lysine, but low amounts of methionine. Rice has sufficient methionine but low amounts of lysine. If you frequently and regularly include them both, you’ve got a pretty good mix of amino acids.

How much lysine rich plant based foods do you need to eat every day?

VeganHealth.org recommends vegans eat about  3-4 servings of foods high in lysine to meet the daily requirement (RDA for lysine is 38 mg lysine per kilogram of body weight).

Still concerned about protein? Talk to a Registered Dietitian about your meat free diet.

Examples of lysine rich meatless foods.

3. Bonus tip: track your protein in a nutrition app!

Consumer Notice: This section contains affiliate links that are marked in this manner: (affiliate link*)”. If you click on these links and purchase, I earn a commission at no added cost to you.

I use Cronometer (affiliate link*)every now and then to make sure I am meeting my nutrient needs. This app is unique in that it also breaks down your intake of essential amino acids. So if you are concerned about getting the right balance of amino acids, definitely check that out!

In summary: If you choose to cut out meat, but still include fish and dairy regularly, you probably get enough protein.

If you are ready to go fully plant based (vegan) or heavily cut down on animal protein keep these tips in mind:

  • Eat a variety of foods
  • Cook your grains and beans well
  • Consider aiming for at least 0.9 g protein/kg per day
  • Ensure you meet your lysine needs with lysine rich foods. An app like Cronometer (affiliate link*) can help you track this.  

Micronutrients in Meat and How to Get Them Without Meat

Now to get to the meat (pun intended) of this article: What vitamins and minerals do I need to pay more attention to if I cut out beef, chicken, and pork?

To answer that question, lets look at the nutrients that are typically high in common sources of meat. Then we shall discuss how we can get those nutrients from other sources:

1. Vitamin B12

When you take meat off your plate, you may need to pay more attention to vitamin B12.

Why? Lets start off by talking a bit about Vitamin B12.

The only food sources that naturally contain vitamin B12 are:

  • Meat
  • Fish
  • Eggs
  • Dairy

Technically, this vitamin is derived from the bacteria found in soil and feces of other animals – which the animals eat.

If you do not consume enough vitamin B12, you may eventually develop anemia, neurological problems, depression and even dementia.

Naturally, if you are cutting out meat (a significant source of protein for a lot of us) you must ensure adequate vitamin B12 from other food sources.

This shouldn’t be too hard if you are still consuming dairy and/or fish regularly. However, if you are ditching meat AND you don’t consume fish or dairy regularly, talk to your doctor about doing one (or both) of the following):

  • Take a vitamin B12 supplement
  • Consume enough foods fortified with vitamin B12 (ie: vitamin B12 fortified milks, cheese, yogurts, cereals, etc)

Veganhealth.org has a great chart that will help you determine what dose of vitamin B12 you may need. Check it out here. Always talk to your doctor about adding a supplement to your routine.

In Summary: Vitamin B12 is an essential vitamin concentrated in meat and dairy products. Insufficient amounts can lead to neurological problems. If you are cutting out meat but including dairy or fish frequently and regularly, you may get enough. If you are not a big dairy or meat consumer, make sure you supplement your diet with B12 or B12 fortified foods.  


Has your doctor told you that you need to eat more meat to get enough iron? Not so fast!

Contrary to popular belief, unless you are eating liver regularly, the amount of iron in meat vs legumes is very similar.

So why should you pay attention to iron when cutting out meat products?

A couple reasons:

1. Iron in meat is better absorbed than iron from plants.

2. Some of us have higher iron requirements (ex: menstruating women)

Iron is important nutrient that helps transport oxygen to our tissues. So what are other sources of iron besides meat?

Seafood (like oysters, and sardines) tend to be high in iron. So if you are eating these foods regularly but cutting out meat, you are still getting a some of that more easily absorbed iron.

If you are still including dairy and eggs in your diet, don’t count on them to meet your iron requirements.

So what if you are cutting out seafood and meat?

If you are nearly vegan, you have find out more information on iron in my article Vegan for Beginners.

As I mentioned before, the iron in meat is more readily absorbed than the iron in plant foods. However, plant based foods give iron a run for the money when you keep these tips in mind for maximizing absorption:

  • Get familiar with plant based sources of iron! Good sources include tofu, beans, chickpeas, lentils, etc.
  • Consume vitamin C rich foods (those with at least 25 mg of vitamin C, ie: 1/2 cup strawberries) with your plant based iron containing foods.
  • Cook your grains and legumes well (reduce phytates (iron absorption inhibitors)).
  • If you are a black tea or coffee drinker you should consume it about an hour or two before or after an iron rich meal. This is because a substance called tannins in tea/coffee can inhibit iron absorption.

In Summary: Still including seafood in your diet regularly but cutting out meat? Meeting your iron needs might not be so difficult. If you want to go more plant based however, check out the iron section for my article Vegan for Beginners.


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Meat contains significant amounts of this essential mineral and is probably the top source of zinc in your diet. So if you are ready to take the meat off your plate, give this nutrient some extra attention. A lack of zinc can impair your immune function, contribute to hair loss, and even cause food to taste different.

Now, if you are still regularly including fish/seafood at this point on your plant based journey, you may or may or may not get enough zinc. A food tracking app like Cronometer (affiliate link*) could be a helpful tool to see how you are doing in the zinc department.    

However, if you are nearly vegan, you’ll want to regularly include whole food plant-based sources of zinc, such as oats, beans, nuts, and seeds. Don’t rely on fruit and salad greens to meet your zinc requirements. These are excellent foods, just not the best sources of zinc.

Vegans will especially want to keep in mind that phytate (a substance naturally found in plants) reduces zinc absorption. However, you can reduce phytates by cooking your legumes and grains thoroughly.

Similarly, plant based foods that have been soaked, sprouted, fermented or leaved (such as choosing bread over crackers) have reduced  phytate content, and can be helpful maximizing your zinc absorption without meat.

As you may have predicted, even if you are soaking your nuts and buying sprouted bread, as you gradually add more plants to your diet, your intake of phytate generally goes up. That is why some research suggests vegetarians should meet about 150% instead of 100% the daily requirement for zinc. 

In Summary: If you are letting go of/reducing your meat intake, but still consuming healthy varied diet that includes fish regularly, you’ll probably be fine in the zinc department.

However, if you have cut out meat and fish, you may want to try these tips:

  • Include plant sources high in zinc each day especially zinc containing foods that have lots of protein (ie: beans, nuts), since protein content increases zinc absorption.

  • Cook grains and legumes well.

  • Vegans, near vegans, or those who are concerned about Zinc: To err on the side of zinc-precaution, consume about 150% of your daily zinc needs through whole plant based foods.
  • Bonus tip: Include protein rich zinc sources as protein content increases zinc absorption.

Nutrients You May/May Not Need to Give More Attention


Choline is a fairly new discovery, as new as the 90s. The discovery is so recent that we do not have enough evidence for a RDA. We do make some choline in our liver, but not enough to prevent choline deficiency.

What we do know about choline, is that it is highly concentrated in meat and eggs, and not as highly concentrated in plant foods (with some exceptions). We also know that a deficiency in choline can lead to liver disease.

So what is a non-meat eater to do? Before you go out and buy a choline supplement, it is important to note that we are still learning about the dangers of too much choline intake. Some research suggests that a high intake of choline may be linked inflammatory conditions, which may increase the risk of heart disease.

What does this mean for you? If you are making the gradual transition to a fully plant-based diet by cutting out meat, know that eggs, fish, and dairy provide a considerable amount of choline.

If you are cutting down on all animal-based products, you will want to note the highest sources of choline in the plant kingdom and include them frequently. My personal favorites are quinoa and tofu. They set the foundation as a wonderful canvas to add a variety of flavors!

Graphic of meatless foods high in Choline
Note: While many would consider fish in the “meat,” category, because of the unique nutritional properties of fish, Plant Powered You separated them into different categories. To learn about going fish free, check out our article: No Fish Diet: What to Consider with Nutrition in Mind

In Summary: Choline is an essential nutrient that helps supports liver function. Choline is concentrated in meat, fish and eggs. So if you are giving up meat but including those other animal products and choline rich plant based foods regularly, you’ll probably be find in the choline department.

If you are nearly vegan, aim to include choline rich plant based sources regularly in your diet.  Check out our article Vegan for Beginners for more information.


Selenium is important for the functioning of our thyroid, immune system, and mood. Give this nutrient some attention before you blame your meat free diet on the blues!

One noteworthy note: this antioxidant/essential nutrient is abundantly found in meat and but even higher in fish.

So if your giving up meat, but still eating fish routinely as a part of a varied diet, your probably getting a decent amount of selenium. However, if you have cut or significantly reduced all fish and meat from your diet, consider adding in the following plant based sources of selenium:

  • Brazil Nut 1 nut (about 92 micrograms (which is about 167% the RDA for adults, so DO NOT over do it)
  • Enriched Macaroni, 1 cup cooked (37 mcg (about 67% the RDA for adults))
  • Roasted boneless turkey, 3 ounces (31 mcg (about 56% the RDA for adults))
  • Brown long grain rice, 1 cup cooked (19 mcg (about 35% the RDA for adults))

FYI: Certain countries may or may not have lower amounts of selenium in the soil. So, If you live in a selenium soil deficient region, talk to your doctor about adding a selenium supplement. You could also discuss eating about half a Brazil nut a day.

In Summary: Selenium is one important mineral for thyroid and immune system health. Cutting out meat but still eating fish regularly and routinely as a part of a varied diet? You probably getting enough.

If your diet is shifting towards nearly vegan, you can obtain selenium from whole grains, nuts and beans. If you are concerned, talk to your doctor about supplementing or using brazil nuts.

What Supplements Should I Take?

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If you are cutting out meat but still including fish, dairy and/or eggs regularly as a part of a healthy diet, you probably don’t need to add any supplements with the exception of vitamin D. This goes for any diet since foods typically do not provide significant amounts of vitamin D. Talk to your doctor about a supplement and getting your levels checked).  

If you are cutting out meat, along with fish, dairy, and/or eggs, you may need a vitamin B12 supplement IF you do not eat enough vitamin B12 through fortified foods, such as breakfast cereal, nutritional yeast,

Check out VeganHealth.org for information about the amount of vitamin B12 you might want to consider supplementing

Of course, if you are worried about any nutrient, you should discuss this with your doctor.

Still concerned? A food/nutrient tracking app might be a helpful tool!  If you have been going meat free for awhile, I recommend tracking your intake and assessing your diet to see if you are on track in the nutrient department.

Cronometer (affiliate link*) is an awesome tool for this, and there is a free version that provides you with lots of in depth info about many nutrients. Yes, it may involve some measuring and time, but the good news is, you shouldn’t need to track forever!

Once you get familiar with the what a typical day or week of eating to meet your nutrition needs looks like, you are equipped with carrying on those habits without tracking. Check out Chronometer here (affiliate link*).

In Summary: If you are going meat free but are still eating fish, dairy and eggs regularly as a part of a healthy diet, you shouldn’t need to add any supplements to fill in nutrient gaps. Vitamin D however may be one exception that you will want to discuss with your doctor, as few foods provide a significant amount of vitamin D.

Nearly vegan? It should be perfectly fine to take a vitamin B12 supplement or get enough of this nutrient via fortified foods. But first talk to your doctor about adding this supplement, especially if you have any type of medical condition or take any drugs, as vitamin B12 can interact with some drugs.

Your No Meat Diet Plan

Graphic showing nutrients to pay attention to when going meatless

The best meat free meals are the ones that you can afford, enjoy, and incorporate into your lifestyle for the long term.

As you go shopping for your meat free diet, don’t forget to keep the nutrients we just talked about in mind! You want to make sure your body still gets what it needs to function (and so that you don’t run back to meat).

Think you won’t feel full without meat? Fiber is king! Make sure consume enough fiber for your needs.

Remember, fiber is found in plants, not animal products. So think of your plate like a blank canvas. Color it with a beautiful array of fruits and vegetables.

If you are significantly cutting down on all animal products (not just meat!)  Don’t forget to pay extra attention to protein rich plant-based food at your meals.

Still think its not possible? I’ll leave you with a practical examples of meeting nutrient needs based on food with minimal supplementing!

Meat Free Diet Example Diaries

Disclaimer: These diary examples are JUST examples. They are not meant to tell you specifically what to eat and not to eat. Find a Registered Dietitian near you to discus your diet needs. Always talk to your doctor before adding any supplements.

Consumer Notice: This section contains affiliate links that are marked in this manner : (affiliate link)”. If you click on these links and purchase, I earn a commission at no added cost to you.

Diary of a Meat Free Day

Note: This meat free diet still includes dairy, eggs, and fish. The nutrient facts were calculated via Cronometer (affiliate link*) on 1/13/21. All nutrients met 90% of needs or above.

Profile: An active 30 year old female, 150 pounds. She lives in the United States.

Macronutrient totals: 1930 calories, 67 grams of fat, 86 grams of protein, 265 grams of carbs

Breakfast :

  • 1 cup oats cooked with a mashed banana for sweetness, and 1 tablespoon of peanut butter
  • one small egg fried in 1 tsp canola oil and ¼ tsp iodized salt, ¼ tsp pepper
  • orange


  • 1 cup cooked Quinoa,
  • ¼ cup Black Beans, drained
  • 3 ounce Baked Tofu (Soysauce, 1 teaspoon Canola Oil)
  • 1/4 of an Avocado
  • 2 cups Mixed Greens
  • Apple


  • 1/2 cup plain low fat Yogurt with 1 cup Strawberries


  • 1 medium Sweet Potato, baked
  • 1 cup Broccoli steamed, tossed with 1 teaspoon Canola Oil, spices)
  • 3 ounce (checkbook sized piece) of Atlantic Wild Salmon cooked (1/4 teaspoon Iodized Salt)
  • Dessert: a small handful of Dark Chocolate covered Almonds with ½ cup Silk Almond “Milk.”
  • Vitamin D supplement

Diary of an Lacto-Ovo Vegetarian’s Day

Note: A lacto-ovo vegetarian excludes meat and fish, but includes dairy and eggs. The nutrient facts were calculated via Cronometer (affiliate link*) on 1/14/21. All nutrients met 90% of needs or above.

Profile: an active 30 year old female, 150 pounds. She lives in the United States.

Macronutrient totals: 2041 calories, 66 grams of fat, 78 grams of protein, 313 grams of carbs.

*FYI this individual may want to talk to her doctor about adding a Omega-3 supplement. Check out the giving our article about Going Fish Free to learn more.


  • 1 medium scrambled Egg with ¼ teaspoon Iodized Salt
  • 1 slice Whole Wheat toast with ¼ avocado mashed on and ¼ teaspoon Iodized Salt, seasonings
  • medium Orange


  • Trail Mix: – ½ cup Cheerios- 1 ounce Raisins  -1/2 ounce Peanuts


  • 1 cup Brown, Long Grain Rice, cooked
  • Chana Masala (Chickpea Curry)
  • Salad: 3 cups mixed Greens with 1/2 ounce Walnuts on top, 1 medium Red pepper, lemon juice/ Vinaigrette dressing, 3 Almonds, slivered


  • 1 medium Baked Potato, 1/2 ounce of Chives, 1 tablespoon Sour Cream
  • 3 ounces baked Barbeque Tempeh (Tempeh baked with Barbeque Sauce)
  • 1 cup cooked Collard Greens
  • Dessert: Yogurt Parfait: 1 cup vanilla, Non Fat Yogurt with ¼ cup Granola and 1 cup Blueberries.
  • Vitamin D supplement

    In Conclusion: Can humans survive without meat? You bet!

    Feeling empowered to go meatless? Great! Keep that momentum going by signing up for my e-mail list here! You’ll receive more plant powered support for your meat free journey.

    I’m also on Instagram and Facebook, so be sure to say hi there. I live a completely meat free lifestyle, and share tasty meatless finds and tips because let’s face it: Meat free eating is not the norm, but I have fu
    ll confidence in you, because now you are that much more
    equipped to do it!

    Did you find this content helpful? Anything I missed? Let me know in the comments below, and have a plant-astic day!

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