One of the greatest concerns of both vegetarians and vegans alike, is how to get enough essential protein in their diets. Since meat and fish products are customary sources for the carnivorous among us, eliminating these items from ones diet can cause a serious protein deficiency if not found from other sources. If you have been considering altering your diet by eliminating or cutting back on meat consumption, fear not, protein is available from a host other sources, and is not exclusive to meat or seafood. Here are a few food suggestions for keeping your protein levels in check.
Lentils – If you are needing to pump-up your protein levels in a hurry, boil up a pan of these tasty legumes. A mere half-cup of gorgeous and mouth-watering lentils serves up 9 grams of protein. As a special bonus offer, you’ll also receive 15 grams of fiber.
Tofu – Tofu is a blank slate. It can flavored in any number of ways, limited only by the imagination. Once considered a bland and tasteless substance, this meaty hunk of pure protein has been transformed into everything from decadent desserts, to chef quality dinner entrees. Tofu can be purchased firm or soft, so the desired texture can always be attained. One cup of chopped tofu equals 10 grams of protein.
Black beans – Of every single bean and legume known to humankind, black beans are some of the healthiest. They are one of the richest sources of antioxidants, as is indicative of their dark color. They also contain far less starch than other beans. Over rice is the most common way to enjoy them, but they are also a favorite in burritos and veggie burgers. Black beans provide 8 grams of protein per half cup.
Green Peas – Yielding 8 grams of protein per cup, peas are by far one of the yummiest ways of adding protein to one’s diet. Cold peas are great to snack on, so knock yourself out. Peas contain leucine, which is not found in most plant based foods. Leucine is an amino acid crucial to maintaining a good metabolism, and it actually aids the body in weight loss. Green peas are a sure winner for anyone’s diet.
Artichokes – Artichoke hearts are the perfect way to give both your protein and fiber an added boost. Though they can be quite filling, they are also quite low in calories. A nice plate of chilled artichoke hearts makes a perfect lunch. ½ cup yields 4 grams of protein.
Oatmeal – The perfect breakfast food, oatmeal produces three times the protein of brown rice, and contains more fiber and less starch. As with most healthy foods, there are bonuses. Oatmeal is a heavy source of magnesium, calcium, and vitamin B.
I have highlighted but a few great sources of protein. There are many. If you are considering a lifestyle change, or simply wish to ensure you and your family are receiving a healthy dose of critical protein, a simple google search will easily reveal other dietary suggestions.
Do you have a favorite recipe, rich in protein? How about sharing?