What Really Happens When You Quit Meat

Research consistently shows that a plant-heavy diet supports better health, raising important questions about the impact of cutting meat from your diet. But what really happens to your body when you stop eating meat and is it worth the shift?

It’s worth noting: removing meat from your plate doesn’t automatically mean you’re eating healthier. “It can be a healthy move or not so much, depending on what you replace it with,” says registered dietitian and nutritionist Christy Brissette.

Here’s what dietitians want you to know about how ditching meat affects your body and how to do it in a way that’s healthy and sustainable.

What is the benefit in cutting meat out of your diet?

While plenty of studies show that a plant-forward diet can support long-term health, it doesn’t work for everyone.

That’s why many organisations recommend plant-based or plant-forward eating. These diets include more plants and allow for some meat, rather than requiring complete elimination.

Still, cutting out or significantly reducing meat may help lower your risk of several chronic conditions, including:

• Heart disease
• Stroke
• Obesity
• High blood pressure
• High cholesterol
• Type 2 diabetes
• Several types of cancer

Much of the benefit comes down to saturated fat, says registered dietitian Keri Gans. “Excluding meat from your diet can help reduce your saturated fat intake,” she explains. “High intakes of saturated fat have been linked to heart disease, stroke and some cancers.”

Meat may also promote inflammation in the body, which is linked to higher risk of many chronic illnesses, says registered dietitian and nutritionist Shonali Soans. “The standard Western diet often includes heavily processed or conventionally farmed meats,” she says. “These may be inflammatory, so reducing them gives people space to explore other protein sources, from plants or grass-fed, humanely raised meats.”

What happens in your body when you stop eating meat?

A lot depends on what your diet looked like before and how you choose to replace meat going forward, says Gans,

“Eating less meat may reduce inflammation in the body, lowering the risk of high cholesterol and heart disease,” she explains. “However, it’s difficult to pinpoint one single food as the cause or cure. What matters most is the overall pattern of your diet.” For instance, if you cut meat but replace it with ultra-processed or high-sugar foods, you might not see any real improvement, she adds.

Still, reducing or removing meat—especially processed or fatty red meats—can have some powerful health effects.

Your gut microbiome changes based on what you eat, says Brissette “Diets high in red meat tend to promote gut bacteria linked to increased risk of colorectal cancer and heart disease,” she explains. On the other hand, adding more plant-based foods helps grow good bacteria that support your immune system, digestion and overall wellbeing.

“If you were eating a lot of bacon, sausages or fatty meat cuts, cutting back also means less sodium, nitrates and saturated fat,” Brissette adds. “That shift can support heart health and may reduce your cancer risk.”

What do you need to be aware of when you stop eating meat?

Removing meat from your diet can offer health benefits, but it also means being more mindful of certain nutrients that are typically found in animal products. Protein, iron and vitamin B12 are the key ones to monitor, says Gans. Still, she stresses that it’s “100% possible” to meet your needs on a plant-based diet with a little planning.

Brissette recommends getting iron from plant sources such as lentils, kidney beans, spinach and nuts. “The form of iron found in plants isn’t absorbed as efficiently as animal-based iron,” she explains. “Pairing iron-rich foods with vitamin C helps boost absorption—try adding a squeeze of lemon, some capsicum or a handful of strawberries.”

Zinc can also be a concern. Brissette suggests loading up on beans, wholegrains, nuts, eggs and dairy to maintain healthy levels.

If you’re cutting out dairy as well, calcium and vitamin D become essential to track. Choose plant-based milks fortified with both, and include foods like leafy greens, almonds, figs and calcium-set tofu to keep your bones strong.

Another common pitfall? Not replacing meat with a solid protein alternative. “Some people remove meat and don’t add anything in its place,” says Brissette. “They’ll eat the bun but skip the burger, or have plain tomato pasta instead of one with meat sauce. That results in unbalanced meals that are too carb-heavy.”

For better blood sugar balance and sustained energy, she recommends always including a “significant source of protein” in every meal. “Swap the beef burger for a veggie version made from tempeh or beans, and replace meat in pasta dishes with chickpeas or cannellini beans,” she says.

With the right swaps, you can build a diet that’s not only meat-free, but well-rounded and nutrient-rich too.

How does cutting out meat make you feel?

It depends on the individual. “There’s no one-size-fits-all answer,” says Gans. “But if meat is replaced with nutrient-dense, fibre-rich foods like fruits, vegetables, whole grains, legumes, nuts and seeds, you may notice more energy, better digestion and improved sleep.”

Brissette, agrees that increased energy is a potential benefit. “Some people feel more energised when they stop eating meat, while others experience the opposite,” she says. “It usually comes down to the overall quality of the diet and whether any nutritional gaps have been created.”

In general, Brissette notes that “a diverse, plant-based diet made up of minimally processed foods tends to help most people feel energised and well”.

The best way to stop eating meat, according to dietitians

Instead of quitting meat right away, experts suggest easing into the change.

“Like with any dietary shift, do it gradually to allow your body and mind to adjust,” Gans says. “It’s also important to replace meat with other sources of protein—otherwise, you might find yourself feeling hungry after meals.”

Brissette recommends trying a range of plant-based proteins. “Experiment with tempeh, tofu, lentils and beans, as well as nuts and seeds,” she says. “You can also look to fish and seafood, eggs, Greek yoghurt or cottage cheese as protein-rich swaps.”

If you’re unsure where to start or want a more tailored approach, Shonali Soans, R.D., suggests getting professional advice. “A dietitian can assess whether this dietary change suits you and help make sure your nutrient needs are being met,” she says.