Protein Alternatives When You’re Cutting Down On Meat

Cutting back on meat is a popular decision for numerous reasons. Some want to reduce their meat consumption and become a more ethical omnivore. Others want to slowly move towards becoming a vegetarian or vegan.

Even if you don’t want to give up meat entirely, reducing your consumption of certain animal products, such as red meat, can be extremely beneficial to your health.

Long-term studies have proven that eating a lot of meat on a regular basis can significantly shorten your life.

If you’re planning on reducing your meat consumption, the chances are one of the biggest challenges you’re facing is figuring out how to replace your sources of protein. Fortunately, we’ve got some great alternative options to get you started.

How to Get Protein Without The Meat

Cutting down your meat consumption even a little can significantly improve your health and have a positive impact on the planet.

You can also save money by replacing some of your protein intake with vegetable-based and plant-based solutions.

Some of the best options for getting protein without meat include:

Pulses

Pulses are products like baked beans, lentils, and chickpeas, which are all excellent sources of protein, fiber, and iron. These products are an ideal option for those transitioning away from meat or who want to reduce their spending on meat.

Pulses are part of the legume family, and include all beans, lentils, and peas.

A daily serving will not only help lower your blood pressure, it can also improve your cholesterol. Make sure you always opt for pulses with no added sugar or salt.

Soya beans

Though soya beans technically belong to the pulse family, they deserve a category of their own because they are a complete protein.

Soya beans are comparable in quality with animal protein, but are lower in fat and contain a higher amount of iron and fiber.

Eating just 25g of soya protein per day can significantly lower your cholesterol level. This is about the equivalent of a cup of soya yogurt, a glass of soya milk, or an 80g serving of tofu.

Quinoa

Quinoa has emerged as something of a health superfood in recent years, and for good reason. Cooked and eaten like a grain, quinoa feels a lot like rice for many people. It’s actually the seed of a green vegetable related to spinach and chard.

Quinoa is an excellent protein food, because it contains a wide range of types of protein.

Unlike cereals, quinoa has all of the essential amino acids you find in a typical animal protein, and it’s an excellent substitute for pasta or rice.

Nuts and Seeds

Both nuts and seeds are excellent alternatives to meat.

Nuts provide a lot of protein in just a handful, and often are packed with fiber. Although these products do contain fat, it’s usually the heart-healthy, unsaturated version, so you don’t have to worry as much as you would with meat.

Seeds also contain a fantastic combination of protein and unsaturated fats, and they’re easy to add to a range of meals. You can throw some seeds into a smoothie, or eat them plain as a healthy snack.

Grains and Cereals

Provided you don’t have an issue with gluten, grains and cereals are fantastic alternatives to meat when you’re looking for protein.

Whole grain breads, pastas, and rice’s in particular are fantastic for getting an extra dose of protein, iron, and fiber

If you want to get the most out of your grains and cereals, mix them with the right added-extras. For instance, a slice of wholegrain wheat toast with peanut butter is an excellent way to stock up on protein.

Diary and Eggs

These two alternatives to meat are often overlooked by people reducing meat in their diet. Milk, cheese, and yogurt are all excellent sources of protein.

They’re also rich in calcium to help keep your bones healthy. Just make sure you stay away from high-fat products wherever you can.

Eggs are excellent for protein too. While eggs do contain cholesterol, they don’t have a negative impact on your heart, like most people assume.

Eggs are low in saturated fat and they’re great sources of other nutrients, like Vitamin D and B12.

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Cheers, Helene Malmsio

Related Reading: Vegan Vegetarian Diet Guide



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