{"id":15710,"date":"2013-07-17T07:15:06","date_gmt":"2013-07-17T07:15:06","guid":{"rendered":"http:\/\/daily-burn.sta.oomphcloud.com\/?p=15710"},"modified":"2022-01-20T05:08:07","modified_gmt":"2022-01-20T10:08:07","slug":"best-proteins-meatless-meals","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-proteins-meatless-meals\/","title":{"rendered":"14 Great Proteins for Meatless Meals"},"content":{"rendered":"
\"14
Photos: Pond5<\/a><\/figcaption><\/figure>\n

Though burgers and steaks are still American staples, people from coast to coast are\u00a0often choosing to forgo meat at meals. Whether it be for economic or ethical reasons,\u00a0the U.S. per-capita meat consumption<\/a> was in decline from 2004 to 2012. If animal\u00a0protein is off the table for you, it\u2019s important to seek out an alternative protein source<\/a> that will help\u00a0build muscle mass, maintain strong bones, and keep you satiated between meals.<\/p>\n

According to the Centers for Disease Control and Prevention<\/a>, 10 to 35 percent of our\u00a0daily calories should come from protein. In other words, men and women should be\u00a0chowing down on 56 and 46 grams of protein, respectively, each day. Whether you\u2019re\u00a0part of the 10 percent<\/a> of American adults who consider themselves vegetarians or\u00a0you\u2019re a flexitarian<\/a> who eats a spectrum of veggies and meats, read on for the best\u00a0meat-free sources of protein!<\/p>\n

\"Black
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Legumes<\/h3>\n

We\u2019re spilling the beans on this one: Legumes such as beans, lentils and chickpeas\u00a0are fiber all-stars. They tend to be inexpensive and can be purchased at your local\u00a0store in the canned or dried goods section. Spice them up at home to create different\u00a0flavor combinations.<\/p>\n

Lentils
\n<\/strong>A staple of Indian cuisine, lentils pack a punch of protein \u2014 coming in at 11 grams\u00a0per cup, boiled. Unlike most beans that need to be presoaked, lentils are OK to cook\u00a0right away. Choose from red, black, brown and green varieties. Try them on a Middle\u00a0Eastern-inspired salad<\/a> or in a spicy curry dish<\/a> at dinner.<\/p>\n

Black Beans
\n<\/strong>Beans are perfect for chilies, salads and tacos, or just baked and seasoned on their\u00a0own. Use them the next time you make avocado tacos<\/a> or homemade veggie burgers<\/a>.\u00a0One cup of boiled black beans has approximately 15 grams of protein. Just\u00a0remember, if you buy dried black beans, you\u2019ll need to soak them for at least four\u00a0hours, and then simmer them over heat before eating them up.<\/p>\n

Chickpeas
\n<\/strong>Chickpeas are widely used in Middle Eastern diets, and were introduced to other\u00a0regions by Spanish explorers who dubbed the small round legumes \u201cgarbanzo\u00a0beans.\u201d They can be bought dried or cooked and canned, and can generally be stored\u00a0up to four days in the fridge or 12 months in the freezer. While there are a variety of\u00a0colors, the most popular is beige, which has a somewhat nutty flavor. Add them to\u00a0leafy greens or pasta salads<\/a>, make a chickpea salad<\/a>, or use them to make homemade\u00a0hummus<\/a>. One cup packs 14.5 grams of protein.<\/p>\n

\"Mozzarella
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Dairy<\/h3>\n

Milk-based products contain calcium, which is a key nutrient needed to build strong\u00a0bones. Be on the lookout for low-fat or fat-free products (without added sugar) or\u00a0ones that are fortified with Vitamin D, which aids calcium absorption.<\/p>\n

Yogurt
\n<\/strong>Yogurt contains good-for-you bacteria like acidophilus, which promotes digestive\u00a0and reproductive health. Try Greek yogurt, which provides five to seven more grams\u00a0of protein per six ounce serving compared to regular yogurt. A six-ounce cup of\u00a0Greek yogurt has the same amount of protein as a two to three ounces serving of\u00a0lean meat. If you crave something sweet or crunchy, add fruit, homemade granola<\/a> or\u00a0local honey to your yogurt and enjoy it as a healthy dessert<\/a>.<\/p>\n

Milk
\n<\/strong>In addition to protein, cow\u2019s milk contains all nine essential amino acids<\/a>. Consider\u00a0skipping the whole milk and sticking with low-fat or skim varieties, which have eight\u00a0grams of protein per cup \u2014 and less cholesterol. Chocolate lover? You\u2019re in luck!\u00a0Experts say low-fat chocolate milk makes an ideal post-workout snack<\/a> due to the\u00a0combination of carbohydrates and protein, which help muscle recovery<\/a>.<\/p>\n

Cheese
\n<\/strong>You cheddar believe it! Cheese is another great way to sneak protein into your diet.\u00a0Skim and one percent cottage cheese have about 20 grams of protein per five ounce\u00a0serving, making it a healthy go-to snack. Cheese pairs well with fruits and veggies, so\u00a0try munching on tomatoes and mozzarella<\/a> or apples and cheddar<\/a>. Though higher in\u00a0fat, mango and brie<\/a> is an especially tasty combo, too!<\/p>\n

\"Black
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Grains<\/h3>\n

All healthy diets should incorporate grains, which fuel the body with carbohydrates,\u00a0vitamins, minerals and protein. Stick with whole grains<\/a> because they have more\u00a0fiber, potassium, magnesium and selenium than refined ones (for example, pastas\u00a0and breads made from white flour).<\/p>\n

Quinoa
\n<\/strong>Pronounced \u201ckeen-WAH,\u201d this grain-like seed has a nutty and mild flavor, and is\u00a0native to the Andes Mountains in South America. Though one cup of cooked quinoa\u00a0has the same eight grams of protein as a cup of white pasta, quinoa has double the\u00a0amount of fiber. Aim for five grams per serving to keep your digestive system\u00a0healthy<\/a>. Try quinoa in a Mediterranean-style salad<\/a>, a veggie burger<\/a> or a breakfast\u00a0bake<\/a>.<\/p>\n

Bulgur
\n<\/strong>Best known as the main ingredient in tabbouleh<\/a>, a Middle Eastern cold salad,\u00a0nutrient-rich bulgur is made from cracked wheat and can be used in place of\u00a0couscous or white rice. Simply add two parts boiling water to every one part bulgur, let stand for about 20 minutes \u2014 or until the water is fully absorbed \u2014 and then use\u00a0in your favorite recipes! One cup of cooked bulgur contains six grams of protein and\u00a0eight grams of fiber, so give it a go in a red lentil pilaf<\/a>, a bulgur vegetable chili<\/a> or a\u00a0kale casserole<\/a>.<\/p>\n

Amaranth
\n<\/strong>A food staple of the Aztecs, amaranth is a grain that contains a significant amount of\u00a0calcium, magnesium, fiber and\u2014 you guessed it \u2014 protein! One cup of cooked\u00a0amaranth contains nine grams of protein<\/a>. And, because it isn\u2019t made from wheat,\u00a0amaranth flour is often used for baking gluten-free goodies like this rustic chocolate\u00a0cake<\/a>. Try sneaking it into granola<\/a> or tabbouleh-style salads<\/a>.<\/p>\n

\"Soy
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Soy Products<\/b><\/p>\n

Soybeans are the high-protein seeds of the soy plant, which is part of the pea plant family. Common in Asian diets<\/a> for thousands of years, soy products have caught on in North America in recent decades. Though some studies have linked soy to breast cancer in animals, the American Cancer Society<\/a> reports that moderate soy consumption should be safe for the general population.<\/p>\n

Soy Milk<\/b>
\nMade by soaking and grinding dry soybeans in water, soymilk contains the same amount of protein as cow\u2019s milk. An eight-ounce glass holds eight grams of protein, and many manufacturers enrich soymilk with calcium. If you are lactose intolerant, use soymilk as a stand in for regular milk in cereal and coffee. You can also make your own chocolate ice cream<\/a> using soymilk!<\/p>\n

Tofu<\/b>
\nIf your question is tofu or not tofu, read on! Resembling soft, white blocks, tofu is made by coagulating soymilk. Available at most local grocery stores, tofu has a tasteless quality that means it can take on the flavor of whatever dish you decide to whip up. Consider marinating<\/a> tofu to add to a stir-fry or baking it before mixing it into a noodle salad<\/a>. One-half cup of firm tofu (126 grams) has a whopping 10 grams of protein. Refuel tired muscles with a protein-rich, tofu-packed, non-dairy fruit smoothie<\/a>.<\/p>\n

Tempeh<\/b>
\nOriginating from Indonesia, tempeh (pronounced tem-pay) resembles a firm veggie burger and is made from cooked and fermented soybeans. In contrast with tofu, tempeh has a textured and nutty flavor that\u2019s fairly versatile. Tempeh shines as a meat substitute in vegetarian BBQ sandwiches<\/a>, vegetable stir frys<\/a> or after marinating in a tasty sesame ginger sauce<\/a>. What\u2019s even better? A 100-gram serving size of tempeh contains 19 grams of protein. It\u2019s not as widely available as tofu, but look for it in health food stores or specialty markets.<\/p>\n

\"Almonds\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Nuts, Seeds and Nut Butters<\/b><\/p>\n

Crunchy, salty and satisfying, nuts and seeds are a fan favorite, and a great source of protein and healthy fats. You can reap the benefits by snacking on them raw, adding them to salads, granolas or baked goods, or by spreading nut butter on to your favorite whole grain breads. Just keep in mind nuts have a high density of protein, fats and calories, so a small serving is all you need. You\u2019d be nuts to not eat them!<\/p>\n

Almonds<\/b>
\nEvery one-ounce serving (around 28 kernels) of almonds contains six grams of protein, which makes them a great morning or afternoon snack that will keep you satisfied. Almond butter has\u00a0twice the fiber of peanut butter<\/a>, so keep that in mind next time you reach for the Jif jar. Spreading\u00a0homemade almond butter<\/a>\u00a0on whole grain toast is a great way to start your day.<\/p>\n

Walnuts<\/b>
\nYou can\u2019t beat walnuts when it comes to delicious snacking. A one-ounce serving has 4.3 grams of protein, 1.9 grams of fiber, plus omega-3s and antioxidants to boot! Researchers say the antioxidants found in walnuts promote\u00a0heart health<\/a>. So sprinkle some of these salty bites on a\u00a0spinach and strawberry salad<\/a>\u00a0or\u00a0raw brownies<\/a>\u00a0for a crunchy finish.<\/p>\n","protected":false},"excerpt":{"rendered":"

When animal protein is a no-go, start stocking up on these nutritious protein sources for healthy meat-free meals. <\/p>\n","protected":false},"author":8,"featured_media":15724,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[71,80,345,393,95],"class_list":["post-15710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-nutrition","tag-protein","tag-tax1conditions","tag-tax2food-allergies","tag-vegetarian"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/15710","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=15710"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/15710\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/15724"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=15710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=15710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=15710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}