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The new dietary guidelines suggest that we have at least one meatless meal a week made up of other protein sources. There is a growing body of data that
demonstrates the health benefits of eating less meat and more plant-based
foods. Though meat is an excellent source of protein, you get adequate
amounts of protein from other foods. Here are some good ones:
Eggs:
Eggs are a versatile, inexpensive and convenient source of protein. A large
egg contains about 6 grams of protein.
Dairy:
Dairy can be incorporated into meals or snacks. One container of non-fat
Greek yogurt (5.3 ounces) has about 15 grams of protein, depending on the
brand. Additionally, an 8-ounce glass of milk contains 8 grams and half a
cup of cottage cheese contains 12 grams of protein.
Legumes:
Beans and lentils are great sources of protein at about 6 to 9 grams of
protein per half cup. You can use them to make a dip, add them to salad,
put them in chili or stuff them in peppers, just to name a few
possibilities.
Nuts and nut
butters: Two tablespoons of peanut butter contain 7 grams
of protein, and one ounce of dry roasted almonds contains 6 grams. Nuts and
nut butters are also very filling, because in addition to protein they
contain healthy fat.
Meat substitutes:
The quantity and quality of alternative ‘meat’ products, like tempeh (made
from soybeans), seitan (wheat gluten), "veggie burgers," and
others are always improving, although these foods tend to be more processed
than some of the whole foods mentioned above.
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