Whether you’re a Catholic with meat on Fridays during Lent or a vegan or vegetarian hoping to increase your protein intake, you can still eat a wide variety of protein-rich foods.
Nutrition experts recommend reducing red and processed meat, even if you’re stuck in the diet spectrum.
“Most nutritional studies have consistently shown that high intakes of red and processed meat are detrimental to cardiovascular health and increase the risk of cardiovascular disease, stroke and type 2 diabetes.
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Processed meat is classified as a Group 1 carcinogen by the World Health Organization. This increases the risk of certain types of cancer.
“In light of these health risks, many people are trying to eat meat and opting for more plant-based protein sources,” Wells said.
Nutrition experts recommend that people eat less red and processed meat. (istock)
Fox News Digital spoke with a nutritionist who revealed the best source of non-meat protein to add to your diet.
1. Tempe
Dallas Wells are a huge fan of this product, made from fermented soybeans with 34 grams of protein per cup.
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“This is a great source of iron, calcium and magnesium, and everything is more bioavailable thanks to the fermentation process,” she said.
Tempe is made from fermented soybeans. (istock)
Tempe is also rich in fiber and antioxidants, which promotes heart and intestinal health and reduces inflammation, she noted. You’re hoping to marinate or season the tempe to give it more flavor, she added.
2. Hard tofu
Wells said tofu serves 9 grams of protein per serving, or about 23 grams per half block.
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“As long as tofu is a calcium set, it is also one of the best plant-based sources of calcium,” Wells said.
“You should see calcium sulfate in your ingredient list.”
Tofu contains iron and magnesium, which are essential for oxygen transport and muscle function. (istock)
Tofu contains iron and magnesium. Iron and magnesium are essential for oxygen transport and muscle function, Wells said.
Another bonus is that tofu is rich in isoflavones, an antioxidant that helps reduce inflammation and support heart health, she said.
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Just like Tempeh, marinate or season the tofu to make it even more attractive.
3. Greek yogurt
“Dairy products are animal products, so they are non-meat protein sources that provide high quality, complete protein.
These foods provide ample amounts of all nine of the protein building blocks that our bodies need but cannot make them themselves, Blechman said.
Greek yogurt is an affordable source of protein, one expert said. (istock)
Greek yogurt is an affordable source of protein, and is particularly important for many consumers these days, and is a good way to add calcium and vitamin D, Blechman said.
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Calcium and vitamin D, along with protein, help promote bone and muscle health, are considered nutrients of public health concerns as most Americans do not get enough of them.
4. beans
Breckman said beans are a nutritious source of plant-based protein.
For example, a cup of black beans has 14 grams of protein and 16 grams of fiber. This is important for digestive health and overall wellness,” she said.
Black beans are plant-based proteins. (istock)
Other nutrients in black beans contain about 25% of the recommended daily iron. This is essential for cell function and the creation of hemoglobin, a protein in red blood cells that carry oxygen from the lungs to the rest of the lungs.
According to Wells, black beans, chickpeas and lentils offer 7 to 9 grams of protein per ½ cup.
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Beans can help regulate blood sugar levels all day long and combat chronic inflammation, she added.
Some of Breckman’s favorite ways to add beans to her day are to trade meat beans for chili peppers or lasagna meat or black bean meat, throw a handful of chickpeas over the salad, make a mashed chick salad with yogurt and avocado, and enjoy it with a sandwich made from all wheat or served bread.
5. Nuts and seeds
Nuts and seeds are another way to get plant-based proteins, says Blechman.
Making your own trail mix with a variety of nuts and seeds is another way to regularly intake protein during your meals. (istock)
“The amount of protein and other nutrients varies based on the type of nut, but for example, about a quarter of the almond ounce in a cup has about 6 grams of protein on top of being a good source of other important nutrients like fiber, magnesium and vitamin E,” Breckman said.
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Combine your favorite nuts and nutritious seeds, such as pumpkin, chia, flax, and sunflower seeds, with your favorite nuts and nutritious seeds. Or, peanut butter and jelly sandwiches “two tablespoons of peanut butter have about 7 grams of protein,” she said.
