Generally, meat contains high-quality protein. If you don't eat meat, you can eat more foods such as soybeans, milk and eggs. Because plant food does not contain vitamin A, it is necessary to take more carotene for transformation. There are also beans, fungi, seaweed, dried fruits, fruits and coarse grains, as well as flour and rice. There are many kinds in these samples, as long as they are all eaten, it is no different from eating meat.

1, soybean milk is also supplemented with calcium and starch, which is easy to absorb.

2, beans should be matched with seaweed to avoid hyperthyroidism.

3, durian = chicken nutrition, if you do not dislike the taste, you can replace chicken, and it does not contain resistance.

4, beans: eight-treasure porridge, eight-treasure rice and so on.

5, fungi: mushroom hot pot, stir-fried are delicious, and the protein is high, promoting the vitality of brain cells.

6, seaweed: B 12, to prevent anemia.

7. Dried fruits: walnuts, almonds, hazelnuts, etc. , brain.

8, fruit: vitamin cellulose every day

9, coarse grain flour and rice: the body's pH balance.

It is difficult to achieve a balanced diet without meat, so it is recommended that you eat the above foods.

Extended data:

Dietary balance should meet the following conditions:

1. The food composition in the daily diet should be diversified, and various nutrients should be complete, including energy-supplying foods, namely protein, fat and carbohydrates; Non-energy-supplying foods, namely vitamins, minerals, trace elements and cellulose. The combination of thickness, meat and vegetables, and reasonable combination provide necessary heat and various nutrients for dieters.

2, all kinds of nutrients must meet the needs of children's growth and development, not too much, not too little.

3. The ratio between nutrients should be appropriate. For example, the calorie ratio of protein, fat and carbohydrate is 1︰2.5︰4, high-quality protein should account for 1/2 ~ 2/3 of the total amount of protein, and animal protein should account for 1/3. The heating ratio of three meals is about 30% for breakfast, 40% for Chinese food, 25% for dinner and 5% ~ 10% for snacks in the afternoon.

4, scientific processing and cooking, food after processing and cooking should try to reduce the loss of nutrients, improve digestion and absorption rate.

5, a good dining system, three meals a day regularly quantitative, appropriate proportion of heat energy distribution, develop good eating habits.

6. Food is non-toxic and harmless to human body to ensure safety. Food should not contain all kinds of harmful factors that cause harm to human body. Harmful microorganisms, chemicals, pesticide residues and food additives in food shall comply with the provisions of the national food hygiene standards.

References:

Baidu encyclopedia-balanced diet