Dear Melissa,
I did the Original Whole30 two years ago and had lots of success—more energy, fewer cravings, and I was crushing it in my CrossFit classes. Lately, though, I’ve been feeling “off” meat. I still like burgers, chicken, and bacon, but I don’t want it at every meal. I do still want to meet my protein goal, though! So what should I eat instead of meat? —Meat Fatigued
Hi Fatigued,
Did you know I was vegetarian for a few years in college? I am intimately familiar with meat fatigue, so I know how you feel. Sometimes the taste, texture, or smell of meat feels like too much. Maybe you wonder if you’re eating too much meat. Sometimes, you’re craving something lighter or fresher. Or maybe you’re actively cultivating more of a plant-based or plant-forward approach.
Based on my personal experience, you have lots of options for those “I’m tired of eating meat” days. I’ll share my top five strategies here, each with a few recipes to inspire you. And with these modifications and substitutions, you’ll have no problem maintaining adequate protein intake.
1. Still meat, but different
I know you’ve asked, “What should I eat instead of meat?” But sometimes, simply changing up the texture or preparation of meat makes it far more appealing! I don’t always want steak or chicken thighs, but lean ground beef feels lighter and more approachable. You can do the same with chicken (ground chicken or chicken sausage), turkey (ground turkey or turkey deli meat), or pork (ground pork or sausage patties). Shredding your meat can work too! Try a slow-cooked shredded buffalo chicken, garlic pulled pork, or beef barbacoa.
Try these recipes:
2. Meat as a supporting character
I know we’re still talking about meat, but mixing things up can also make a difference! Your Whole30 meals probably felt like a hunk of protein was the main character. Giving meat more of a supporting role can make it feel lighter, fresher, and easier to eat. Add your ground beef to a veggie-based soup, chili, or stew. Mix ground turkey or pork with lots of veggies, so it feels more like a stir-fry. Turn your shredded chicken into tacos with lots of pico de gallo, guacamole, and grilled pineapple. Scramble chopped sausage into an egg and veggie frittata. Or “hide” your meat in a robust sauce, like a bolognese, atop spaghetti squash or zoodles.
Try these recipes:
- Whole30 Shredded Chicken Tacos in a Red Pepper Boat
- Curried Pineapple and Pork Fried Cauliflower Rice from The New Whole30
3. Meat-adjacent
Eggs and seafood are often the answer to meat fatigue. Eggs in any form (scrambled, poached, fried, hard-boiled, or baked into a “muffin”) can feel lighter and easy to digest than other forms of animal protein. You can also try various forms of seafood, like shrimp (cold or hot), salmon (in whole form, smoked, or canned), canned tuna, whitefish (like cod), or even scallops if you’re feeling fancy. (Shrimp cocktail has been my mid-afternoon snack all summer long. It’s cold, fresh, and also happens to be incredibly protein dense.) Sushi can also satisfy that “light and cold” craving, served with rice in your food freedom, or without for your next Whole30.
Try these recipes:
4. “Meat,” but make it plant-based
Finally, we’re onto the plants! There are so many meat alternatives for the days when you’re tired of eating meat. (Bonus, many of them are also Whole30 Approved or compatible!) Peas, pea protein, and mushrooms can make a great “burger,” “scramble,” or “ground meat” dish. I love Abbot’s for their Whole30 Approved plant-based options, like “chopped chick’n” or “chorizo.” They’re protein-dense but have less of a meaty or chewy texture than a steak or chicken thigh. Meat alternatives can also be less “the star of the show” using the strategies in #2.
Try these recipes:
5. Let plants shine
This is where your Whole30 experience will prove invaluable. There are many plant-based protein options, like tofu, tempeh, edamame, quinoa, beans, lentils, and seitan (wheat gluten protein). During your Whole30 elimination and reintroduction, you learned which plant-based protein sources work best for you. In your food freedom, avoid those grains or legumes that you know leave you bloated, gassy, inflamed, or symptomatic. But if you know your body tolerates soy, beans, quinoa, or seitan well, work those into your meals as often as you like. I personally incorporate tofu, quinoa, black beans, and cannellini beans several times a week. I sometimes use them in place of meat, or I’ll serve them alongside a smaller portion of animal protein.
Try these recipes:
- Thai Tempeh and Veggie Bowls from The New Whole30
- Black Bean and Sweet Potato Salad
Mix, match, meat
Plant-based, plant-forward, flexitarian… you don’t have to feel boxed in by your past habits or a label. Your food freedom gives you permission to pivot, and you can do it any way you want! Your Whole30 has shown you the foods that work best for you. Trust yourself and those learnings to plan your meals in a way that feels supportive of your taste buds, desires, and goals.
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