Experts have long recommended limiting meat consumption for the sake of your health. Research consistently shows that a diet lower in saturated fat is linked to a reduced risk of heart disease and other chronic diseases . Lean meats, such as chicken and fish, are often recommended as healthier alternatives to red meat. However, there are options—both plant-based and animal-based—that pack significant amounts of protein with vitamins, minerals, and other nutrients without having to add meat to your plate. Let’s take a look at some of them, with the help of dietitians:

Eggs: Rich source of protein and nutrients

Eggs remain one of the most affordable and versatile sources of high-quality protein . Although, until recently, they were associated with increased cardiovascular risk, current evidence suggests that, for most people, moderate egg consumption does not pose a health threat. In fact, eating one whole egg a day can be part of a balanced diet. In addition to protein , egg yolks contain choline , a nutrient linked to breast health and a reduced risk of cancer. Eggs are also rich in antioxidants , which support eye health , preventing conditions such as macular degeneration and cataracts. Studies suggest that eating eggs for breakfast may increase feelings of satiety, potentially leading to lower calorie intake throughout the day.