In pursuit of a balanced and healthy diet, it is important to know meat alternatives to provide our body with the protein it needs for its proper functioning. Here is a list of protein-rich foods that are ideal for vegetarians and vegans, as well as those who simply want to reduce their meat consumption.
Legumes: An essential choice
Beans are an excellent source of plant-based protein, besides being often cheap and very nutritious. Among them, we find:
- Green or red lentils : Containing 25 grams of protein per 100 gram (cooked) portion, it will allow you to store energy throughout the day.
- Chickpeas : Very versatile, they can be integrated into different dishes such as salads, hummus or falafels. They provide 19.3 grams of protein per 100 grams cooked.
- red beans : With 21.7 grams of protein per 100 grams cooked, they are especially popular as a meat substitute in chili con carne.
Peanut Butter: A Surprising Source of Protein
Created in the 19th century by Canadian pharmacists, the Peanut butter was originally intended for people with dental problems and unable to chew meat. Today, it is often eaten for its nutritional value, providing 36 grams of vegetable protein per 100 grams, more than many legumes.
Asian protein alternatives: Seitan and soy
Certain Asian foods are particularly rich in protein:
- Seitan : Invented over a thousand years ago in China and Japan, seitan literally means “protein-based” in Japanese. It is usually made from wheat gluten, which gives it a high protein content, but it should also be noted that gluten makes it unsuitable for people with celiac disease or gluten sensitivity.
- soy : Rich in protein, as well as vitamins and fiber, soy can be used in various forms (milk, tofu, sauce, flour, etc.), thus ensuring a significant protein intake. Be careful, however, not to confuse soybeans with bean sprouts, which are very low in protein.
Nuts and seeds: An additional supply of plant protein
Walnuts, almonds, sunflower seeds and chia seeds are also other sources of protein that should not be overlooked. Eat in small amounts as a healthy snack, it can also be added to recipes to increase protein content.
Culinary variations for optimal protein intake
For a fun change, don’t hesitate to play with the multiple possibilities offered by these protein-rich foods:
- Combine a variety of beans, nuts and seeds in your salad;
- Make pancakes using chickpeas, lentils and quinoa;
- Include smoked tofu or tempeh in your vegetable pans;
- Mix peanut butter into your favorite smoothie for a high protein snack.
So it is entirely possible to ensure a good protein-rich diet without relying solely on meat. To do this, we need to regularly integrate legumes, seeds and oilseeds as well as other protein-rich options into our menu. If you want to know precisely about the daily protein requirements of our body, it is about 50 grams for a woman and 60 grams for a man.
