Vegetarian to Meat Eater: How to Make the Switch

Vegetarian to Meat Eater? Here’s My Honest Advice

Hi everyone! This one’s for you if you’ve been a vegetarian and you’re quietly (or not so quietly) craving meat again, whether that’s for the first time in years or ever! Making the switch from vegetarian to meat eater is more common than people realize, and there’s no shame in it.

Before I get into it, I want you to know we have expert advice for reintroducing meat and animal products back into your life safely and healthily, and this month’s members’ advice is a full guide to optimum health for vegetarians. If you’re navigating this, you don’t have to figure it out alone.

Signs You Should Start Eating Meat Again

If you’re wondering whether this is really necessary, here are the signs I see most often in clients who go on to make the switch successfully:

• Constant fatigue or low energy that doesn’t improve, no matter how well you think you’re eating.
• Brain fog, low mood, or irritability that crept in gradually since going plant-based.
• Intense, specific cravings for meat rather than general hunger.
• Cold hands and feet, dizziness, or heart palpitations.
• Hair thinning, brittle nails, or slow-healing skin.
• Blood tests flagging low iron, B12, or protein.
• A gut feeling (literally and figuratively) that something isn’t working anymore.

If two or three of these sound familiar, that’s usually a strong sign your body is asking for a change, not a diet failure on your part.

It’s Okay to Want to Eat Meat Again

Here’s the thing I tell every client who comes to me feeling guilty about this: if you’re reading this, there’s a reason. Maybe your body has been quietly telling you something for months, and you’ve finally started listening. If your mind and body are asking for animal protein, that’s worth paying attention to, not fighting.

I get how loaded this decision feels. Between the ethical pressure, the identity tied up in “being vegan,” and everyone’s opinions on the internet, deciding to eat meat again can feel like admitting defeat. It isn’t. In my experience, plenty of people commit to a way of eating, discover it isn’t sustainable for their body, and then feel ashamed for wanting to change course, and that guilt alone can drag down their mood, on top of whatever nutrient gaps are already at play.

I see this play out with almost every restrictive diet, not just veganism, keto, Atkins, raw food, or low-calorie plans, all of it. There are often real ethical or cultural reasons behind the choice, but plenty of these diets simply aren’t nutritionally complete long-term, no matter how good the intentions behind them are.

Why “Plant-Based Is Healthier” Isn’t the Whole Story

You might not be thinking about long-term health impact at all right now. Maybe you went vegan for weight loss, or because a doctor flagged your cholesterol, and you feel fine in the moment. I understand that.

But here’s what I want you to know: the internet is full of claims that veganism and plant-based eating automatically lower your disease risk. That’s only true if you’re actually getting everything your body needs every single day, and in my experience, most people aren’t. Study after study links a poorly planned vegan diet to skeletal, nervous system, and immune impairments, along with anemia and depression.

The real rule, in my view, is this: any unbalanced diet, too much meat, too little of something else, or too much of anything, puts you at risk of chronic disease. This isn’t a vegan-versus-meat-eater issue. It’s an issue for everyone. Understanding how to eat for genuinely optimum health matters no matter what label you put on your diet.

Plenty of restrictive diets, including ones nobody would call “extreme,” quietly cause deficiencies that build into chronic inflammation over time. And chronic inflammation, sustained, low-grade inflammation running in the background rather than a short-term response to injury, is linked to the leading causes of death globally. Around 78% of disease-related deaths involve chronic inflammatory pathways. It also drives neuroinflammation, which shows up as anxiety, depression, brain fog, mood swings, irritability, and a decline in cognitive function.

Malnutrition Is More Common Than You’d Think

Malnutrition isn’t just an “other people, other countries” problem. It’s defined as deficiencies, imbalances, or excesses of nutrients, and it drives chronic inflammation and poor health across the board. It shows up as:

• Undernutrition
• Diet-related imbalances that feed into chronic inflammation and autoimmune conditions like obesity, diabetes, cancer, heart disease, IBD, arthritis, mental health issues, and fibromyalgia
• Inadequate micronutrient intake

The numbers back this up. According to the World Health Organization, 149 million children under five are affected by malnutrition through stunted height, 45 million are estimated to be too thin, and 38.9 million are obese. 

Globally, 1.9 billion adults are overweight or obese, and 462 million are underweight, with low- and middle-income countries carrying a disproportionate share of both obesity and malnutrition. Closer to home, the Malnutrition Task Force estimates 1.3 million people over 65 in the UK live with malnutrition.

I share these numbers because it’s easy to assume malnutrition means “not enough food.” In reality, it affects people at every income level, at every age, across every kind of diet, including ones that look perfectly healthy on the surface.

Common Vegan and Vegetarian Deficiencies

To be clear, dietary inadequacies aren’t unique to vegans and vegetarians; most people I work with, regardless of diet, need some support here. But there are a few gaps I see constantly in plant-based clients.

The type of iron you’re consuming matters enormously. Without adequate iron, your body can’t circulate oxygen properly or maintain basic homeostasis. On top of that, certain gut microbiota actually improve how well you absorb iron, and those microbiota are supported by nutrients that are hard to come by on a vegan diet alone.

In my experience, the overlooked side of veganism can genuinely put people at risk, a concern echoed in research like Bali & Naik’s 2023 study on the topic. Hundreds of studies now point to inadequate nutrient intake among vegans and vegetarians, and several essential micronutrients for optimum health come almost exclusively from animal products.

If you’re considering eating meat again after being a vegetarian, the nutrients I’d want you to keep a close eye on are B12, zinc, iodine, calcium, and PUFAs. Head over to our expert advice for vegans and vegetarians, where we cover science-backed support for things like:

• Eating meat again after being a vegetarian or a vegan
• How to eat, and what to eat (450+ recipes)
• Vegan guilt
• Worries about getting sick after reintroducing meat
• The side effects of going back to eating meat
• How to shop for anti-inflammatory groceries on a budget
• Your gut microbiome and plenty more

If you’ve been following a restricted diet for a while, or you’re dealing with malabsorption from something like inflammatory bowel disease, this anti-inflammatory diet and lifestyle approach is designed to address every nutritional concern that comes with it. The vitamins involved play essential roles throughout your life, from before you’re even born through childhood, adulthood, and into later life.

And this isn’t only relevant if you’re thinking about eating meat again. Plenty of meat-eaters assume they’re covered too, when in reality they’re just as short on essential daily vitamins. That’s exactly why nutritionists and dietitians exist; nobody gets this entirely right by instinct.

Protecting your mind and body means getting proper nutrient absorption and meeting your daily nutritional needs, and that’s what I focus on with clients through gut health, reducing inflammation, regulating the immune system, and supporting liver detox. If any of the symptoms below sound familiar, it’s worth reading 

Check out the article: Help With Anemia, B12, and Iron Deficiencies. 

Symptoms of deficiency I commonly see in vegans and vegetarians:

• Iron-deficiency anemia causes tiredness, pale skin, and weakness.
• Pernicious anemia due to poor vitamin B12 absorption.
• Fatigue and weakness that interfere with daily activities.
• Depression, anxiety, and mood swings affect emotional well-being.
• Confusion and poor coordination make it harder to think clearly.
• Headaches that range from mild discomfort to frequent migraines.
• Shortness of breath and heart palpitations during everyday activities.
• Low energy even after getting enough rest.
• Vision issues such as blurred or double vision.
• Pins and needles are caused by nerve damage and myelin sheath deterioration.
• Difficulty walking due to poor balance and muscle weakness.
• Cold hands and feet because of reduced oxygen circulation.
• Nausea, food cravings, or loss of appetite affect eating habits.
• Heart murmurs are caused by changes in blood flow.
• Unexplained weight gain linked to slowed metabolism.

Eating Meat After Being Vegetarian Side Effects

This is the question I get asked the most, so let’s address it directly: yes, there can be vegetarian eating meat again side effects, but that doesn’t mean something is wrong with you.

Your gut adapts to whatever you feed it. After months or years without meat, your stomach acid production and the specific enzymes needed to break down animal protein can become a little sluggish. So when you reintroduce meat, it’s genuinely common to notice:

• Mild nausea or a heavy feeling after eating
• Bloating or gas
• Constipation, or the opposite, looser stools for a few days
• Feeling unusually tired after a meal, as your body works harder to digest it

Will I get sick if I eat meat after being vegetarian? Usually, not in a serious way. Most of this settles within a few days to a couple of weeks as your gut recalibrates. Starting with smaller portions of easily digestible meat (think broth, poached chicken, or slow-cooked cuts) rather than diving straight into a steak makes this transition far smoother, and I’ve seen it make a real difference for clients going from vegetarian to eating meat without the digestive drama.

What About Supplements?

The recommended daily supplement intake for vegans assumes you’re already eating a balanced, nutritious diet. Supplements were never meant to replace real food. As I tell my clients constantly, supplements don’t match the bioavailability of whole food, and plenty of vegan supplement products are, ironically, full of inflammatory ingredients. If you’re thinking about eating meat again after being vegetarian, it’s worth weighing this properly rather than reaching for another supplement as a quick fix.

If you want a couple of recipes to try in the meantime, I love our Slow Cooker Indian Vegetable Curry and Carrot & Quinoa Salad.

For more on inflammatory ingredients hiding in supplements and medications, I’d recommend reading Is AG1 Supplement Good for You?, Side Effects of Antibiotics & IBD, NSAIDs, and Gut Health & Inflammation.

Frequently Asked Questions

How to start eating meat again after being vegetarian? 

Start slow and go easy on your gut. Begin with smaller portions of gentle, easily digestible meat like chicken or fish, cooked simply, rather than jumping straight into red meat or large portions. Give your body a couple of weeks to adjust before increasing the amount or variety.

Will I gain weight if I start eating meat again?

Not inherently. Weight change depends on your overall calorie intake and food choices, not simply on whether meat is involved. Lean proteins in reasonable portions won’t cause weight gain on their own.

Does eating meat after vegetarian constipation? 

It can, temporarily. A sudden shift in fiber intake and the adjustment your gut bacteria need to make can cause constipation or irregular digestion for a short while. Staying hydrated and keeping vegetables in your meals alongside the meat usually helps this pass quickly.

How long do the side effects of reintroducing meat last? 

For most people, any digestive adjustment resolves within one to two weeks. If symptoms persist much longer than that, it’s worth checking in with a nutritionist or your doctor to rule out anything else going on.

I hope this made the decision feel a little less overwhelming, whatever stage you’re at with going from vegetarian to meat eater.

My Nutrition Advice If You’re Ready to Eat Meat Again

If you’re a vegetarian to meat eater, worried about your nutrition, and ready to eat meat again, I’d genuinely love to help you through it. Come join us. We’ll help you make the transition in a way that supports both your mental and physical wellness, not just one or the other.

There are plenty of vegetarian and vegan recipes here too, alongside everything else, so wherever you land, you’ll eat well and feel well.

Reintroducing meat into your diet isn’t just a change to your plate. Done properly, it protects you against chronic disease, age-related neurological decline, and anything you may be genetically predisposed to. And honestly, I don’t think you’ll be disappointed by how good the side effects feel.

If you have questions, you can book a 15-minute Zoom with me, connect with us in the forum, or dive straight in through the expert advice section.

I wish you and your family good health and real wellness, whatever that looks like for you.