Meatless Proteins

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