A nutrition expert emphasises that a meal without meat or fish can still provide all essential proteins through a variety of sources, promoting balanced and affordable eating habits for all dietary preferences.
For many families, meat or fish is treated as the centrepiece of a meal. Yet a dinner without either does not automatically mean a person is missing out on protein, according to Grace A. Derocha, a nutrition specialist and spokesperson for the Academy of Nutrition and Dietetics.
Derocha said protein needs vary from person to person and depend on several factors, including age, body weight, physical activity, health status and dietary goals. Healthline and Cleveland Clinic both note that the standard recommendation for many healthy adults is about 0.8 grams of protein per kilogram of body weight a day, but that active people, older adults and those recovering from illness may need more. Some guidance puts the needs of active adults closer to 1.2 to 1.6 grams per kilogram.
That means there is no rule that every meal must contain meat or fish. Derocha recommends spreading protein intake more evenly through the day rather than loading most of it into one meal. She also points to a wider range of protein sources, including poultry, lean meat, eggs, dairy, beans, soy products, nuts and seeds, as well as plant-based foods such as tofu, black beans and lentils. Pairing legumes with whole grains can also help make a meal more complete.
Just as important, protein should not crowd out the rest of the plate. Vegetables, fruit, whole grains and healthy fats all play a part in a balanced diet, and Mayo Clinic Health System says most people in the US already meet or exceed their protein needs. Harvard Health has also warned that older adults can lose muscle over time and may need more protein to help preserve strength and independence, especially when combined with resistance exercise.
The practical message is simple: a healthy meal does not have to be expensive or built around meat. Derocha said a balanced diet can be assembled from affordable, everyday foods if it includes enough variety to meet the body’s needs. Cultural preferences, budget and medical conditions all matter, and people with kidney disease or other chronic illnesses may need personalised advice from a clinician or dietitian.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
