Health experts: “15g red meat a day only”. But is really enough?

When I first saw the CNA headline — “Health experts double down on minimal meat eating call” — on my Facebook feed, I had to do a double take. A diet with just a sliver of meat? It sounded absurd.

But after digging in, I realised this isn’t some trendy clickbait. It’s the EAT-Lancet Commission, a global panel of 37 scientists from 16 countries, revisiting their “planetary health diet” first published in 2019. Their aim is bold: design an eating pattern that keeps people healthier while also protecting the planet.

At first, it sounded extreme. But when I looked at the numbers, it wasn’t quite as radical as my gut reaction made it seem. In fact, the macronutrient breakdown is very workable for an average healthy person. And strangely, it reminded me of Prophet Muhammad’s ﷺ diet — simple, modest, and with meat in moderation.

They also argue the benefits go beyond our bodies. “Food systems are the single largest driver of climate change, biodiversity loss, freshwater use and pollution,” they wrote — and reducing meat, particularly red and processed meat, could ease that burden.

Echoes of the Prophetic Diet

Reading all this, I couldn’t help but think of the Prophet ﷺ:

• Meat was not daily fare. It was enjoyed, but sparingly.

• Staples were simple. Barley bread, dates, milk, fruits, vegetables.

• Moderation was key. As he taught, “A few morsels to keep the back straight…” and never filling the stomach to excess.

• Whole, natural foods. No ultra-processed snacks, just basic nourishment.

It struck me that science, after decades of chasing fads and “superfoods,” is circling back to something timeless: a balanced, modest diet that doesn’t glorify excess.

And What About Modern Diets?

Of course, today’s world is obsessed with dietary camps. Keto, carnivore, paleo, intermittent fasting — each has its fan base, and some genuinely help people. For example, keto can stabilise insulin, while carnivore simplifies food choices for those with sensitivities.

But I often feel that they short-term tools. I have, in my circle friends who have tried the above diets, but noone could sustain it. The Prophet’s eating habits — and this modern minimal meat diet — feel more like sustainable lifestyles. They don’t demonise entire food groups. They lean on moderation, balance, and flexibility rather than extremes.

Final Thoughts

I started off dismissing this “15 grams of red meat a day” diet as ridiculous. But the more I read, the more it resonated. Not only does the science make sense — preventing chronic disease, improving longevity — but it also addresses something bigger: our responsibility to the Earth.

The CNA article quoted the Commission directly: “Food systems are the single largest driver of climate change, biodiversity loss, freshwater use and pollution.” By eating less meat and leaning into plant-based foods, we reduce strain on the environment — and that’s not just a health choice, it’s an ethical one.

From an Islamic lens, this hits home. The Qur’an describes humanity as khulafa’ — stewards of the Earth. The Prophet ﷺ taught against wastefulness, even warning not to waste water while standing at a flowing river. Caring for our planet isn’t just activism; it’s worship through responsibility.

So when experts call for minimal meat eating, I now see it less as a restriction and more as an invitation: to live healthier, tread lighter, and honour both our bodies and the Earth.

It feels less like a “new” diet and more like a rediscovery of timeless wisdom — the way the Prophet ﷺ ate: simple, moderate, and mindful of creation.

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