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We all know that we need protein in our diet. Protein helps our bodies build and repair muscle, recover after exercise or an injury, makes enzymes to digest our food, and even helps regulate our hormones. But, what are good protein sources?
Many common protein sources consumed by Americans are believed to be a healthy part of their diet simply due to their high protein content. However, protein sources such as beef or other red meat can majorly impact your overall health. According to the National Institutes of Health, “High saturated fat levels in red meat have long been known to contribute to heart disease, the leading cause of death in the United States”. They recommend “eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas.”
This is why finding healthier alternatives is essential to help you limit these foods. I have said many times in this series that baby steps are good. I don’t want anyone overwhelmed with too many changes too quickly. This can lead to burnout and derail your process toward a healthier life. If you are wanting to live healthier and you currently eat a lot of red meat, even one plant-based protein source alternative a week can have a big impact on your health, especially if the source is not highly processed. If you want to become vegetarian or vegan, great. I love being vegetarian but, this is a personal journey that you are on and no one should dictate your journey, except maybe your doctor.
So here are high protein plant-based alternatives for swapping out meat protein. I will give you how many grams of protein are in the swap and recipes to try. Enjoy!
Black Beans or Lentils
Substitute one cup of cooked lentils or black beans for every pound of ground beef. Remember that you don’t need to be an all-or-nothing person to cut down on your meat consumption. You can simply start adding alternatives to your diet until you crowd out a lot of the meat. For example, switch out half the meat for black beans or lentils if you have a favorite meatloaf recipe. You can do the same with meat for tacos.
Protein for this swap:
Lentils- 18g of protein for 1 cup, cooked
Black beans- 15g of protein for 1 cup, cooked
Recipes:
Seeds
Perhaps surprisingly, seeds are loaded with good nutrients including protein. They are great to sprinkle on a salad or use in baking.
Protein for this swap:
Sunflower seeds- 7g of protein for 1/4 cup
Flax Seeds- 6g of protein for 3 Tablespoons
Chia Seeds- 6g of protein for 3 Tablespoons
Pumpkin Seeds- 10g of protein for 1/4 cup
Recipes:
Tofu
Tofu is a great source of protein and is very versatile. You can “hide” it in favorites with bold flavors like chili, replace it in things like lasagna, or, well, the sky is the limit here. This is a staple in my fridge and in my meal plans.
Protein for this swap:
Tofu- 17g of protein for 1/3 cup
Recipes:
Edamame
Soy is a great protein source and comes in many forms. Edamame is a great example of soy as a whole food. It can be used in many different ways and added to different dishes including soups and salads.
Protein for this swap:
Edamame- 10g of protein for 1/2 cup
Recipes:
Quinoa
Quinoa is one of those foods that is super versatile. You can add it to soup, and salad, make burgers with it, and so much more. I like to use it instead of rice due to its protein content. It has a mild flavor so it blends well with many things.
Protein for this swap:
Quinoa- 8g of protein for 1 cup, cooked
Recipes:
Wanting more recipes, check out my recipes on my blog right here and you can check out Plant-Based on a Budget. Use code THIS JOYFUL LIFE and get 10% off your first order.
While protein is an important nutrient to incorporate into your diet, that doesn’t mean it needs to only come from animals or high-fat dairy products. Fruit, vegetables, whole grains, and dairy substitutes can provide your diet with the protein you need to live a healthy life as long as you consume enough and pair it with the right foods. Start with just one meal a week to see how you enjoy these healthy swaps to common protein sources.
For nutritional facts, I used WebMD’s food calculator.
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