By: Nikki Nies
With healthy eating constantly on the brain, it’s constant job to ensure balanced meals are consumed. Meatless proteins aren’t for vegetarians and vegans any more, with more and more opting for meatless proteins. Meatless proteins are often low fat, low calorie, with the added protein punch!
Meatless Protein | Description | Protein Amount per ½ cup | How to Eat | Tips |
Quinoa | Packed with fiber, iron, magnesium, potassium, phosphorus and folate, low cholesterol; contains all essential amino acids | 7 g | Stir Fried Vegetables and Quinoa, Black Bean Quinoa Salad with Basil Lemon Dressing; Toasted Quinoa with Chiles and Corn | Drain in a fine mesh strainer after cooking; add to soups, hot breakfast cereal or tossed with vegetables |
Edamame | Have as much fiber as 4 slices of wheat bread; great as an appetizer or within an entrée | 8 g (shelled) | Edamame with sesame, scallions and almonds; Roasted Edamame | Steam instead of boil, which will preserve nutrients; can be served hot or cold |
Chia seeds | Great source of brain boosting omega 3 and fiber rich; contains great source of iron, calcium, magnesium and zinc; plump up and take on gelatinous texture when soaked in a liquid | 9.4 g in 2 tablespoons | Mango Coconut Chia Pudding; Clementine Chia Pudding | Use in jams, smoothies, oatmeal, salads, soups, etc. |
Lentils | Packed with B vitamins, folate, fiber, protein and are heart healthy | 9 g | Italian Lentil and Broccoli Stew | Limit salting or using acidic items to lentils until cooked |
Greek Yogurt | Low in calories, protein packed; great substitution for sour cream or mayo; less sweet than some regular varieties | 14.5 g | Grilled Tropical Fruit with Greek Yogurt; Greek Yogurt with warm black and blueberry sauce | Be wary of flavored containers that are packed with added sugar |
Tempeh | Soy bean based ingredient has great texture; firmer than traditional tofu | 15.5 g | Tempeh Burger; Miso glazed tofu | On it’s own, tends to be quite bland, but is great with a marinade |
Seitan | Made from wheat gluten; has familiar texture of a piece of chicken or beef; brings out any flavors paired with it; looks like duck meat | 21 g | Mock Peking Duck; Seitan Stir Fry with Black Bean Garlic Sauce | No need to add salt as many packaged varieties can have nearly 13% of daily intake |
Peanut Butter | Contains 2 g of fiber and heart healthy monounsaturated fats per serving | 32.5 g | Peanut Butter Banana Raisin Sandwich; Peanut Butter Caramel Corn | Opt for reduced fat or natural peanut butter and “no stir” to limit messes |
Chickpeas | Aka garbanzo beans; fiber rich; can help cut LDL levels; low calorie | 7 g | Chickpea Stew with Eggplants, Tomatoes and Peppers; Cumin Spiced Chickpeas | Look for chickpea flower, which is a great alternative to those that can’t eat gluten |
Eggs | When in moderation, can be great protein source; low in calories; may improve HDL levels | 7 g/egg | Baked Eggs with Cheese and Zucchini, omelettes, quiches, hard boiled, scrambled, sunny side up | Choose cage free variety since they’re nutritionally superior and more humaneFound to have 2.5 times more omega 3 and twice amount of vitamin E in eggs of pasture raised hens |
Cottage Cheese | Affordable, can be eaten with reduced fat, calcium rich for bones, | 13 g | Combine with fresh veggies or with fruit and cinnamon | Can be used as a replacement for ricotta cheese or sour cream in certain dishes |
Pumpkin Seeds | Great grab and go snack | 7 g/1 oz. | Pepita Corn Bread | In fall, roast fresh seeds; be mindful of serving as seeds can be high in calories |
Dried Black Beans | Low fat, fiber filled protein | 6 g | Cuban Black Bean Soup | Opting for dry beans allows one to control sodium and additive intake; soak in large bowl overnight in water and rinse clean afterward, simmer on low heat and enjoy; make with cumin, garlic, red pepper, etc. |
Soy Milk | Convenient and versatile; often fortified with calcium and | 4 g | Espresso Soy Milk Shake | Vanilla’s great in cereal and coffee; chocolate flavor’s great as a regular treat |
Almonds | Contains monounsaturated fats which are considered heart healthy | 6 g/1 oz. | Chili Spiced Almonds | Sliced almonds are great over a salad |
Sources:http://www.prevention.com/food/healthy-eating-tips/10-best-meatless-protein-sources?s=5&?cm_mmc=Facebook-_-Prevention-_-food-healthyeatingtips-_-10meatlessproteinsources
http://neolovesoulchild.com/tag/protein
http://www.cookinglight.com/food/vegetarian/protein-for-vegetarians-00412000078915/
http://www.health.com/health/gallery/0,,20718479,00.html
Super useful! Thanks Nikki! 🙂
LikeLike