Meats are an excellent source of protein and also contribute to a healthy diet.
But, did you know that even without their presence on our plate it is still possible to maintain a balanced and healthy diet? Here on the blog you will find 10 essential tips on healthy eating.
Interested? In this text we will present options for protein-rich foods in addition to meats.
6 protein-rich foods
Quinoa
Quinoa is a type of grain originally from the Andes region. It has all the essential amino acids as components, that is: this food contains all the components that our bodies cannot produce, but that we need to acquire through food.
In addition, quinoa contains carbohydrates with a low glycemic index. This makes it ideal for those who want to maintain weight or even for patients who are diabetic.
Tofu
Tofu is gaining more and more places on supermarket shelves. As with other vegetable milk derivatives, tofu is a great alternative to meat.
There are also types of tofu with flavors and this helps a lot in the elaboration of different dishes. Neutral tofu, on the other hand, is excellent for cooking, as it allows the agent to give it the flavor of our preference. In addition to proteins, tofu is a food that offers a rich source of calcium.
Soy products
Soy is the most common food among vegetarian options. The grain can be found on the shelves in several formats.
Soy has become so popular as a substitute for meat due to its high protein value. Hamburgers, Asian foods for example contain soy and are great sources of protein.
When properly prepared soy foods can contain more than 10 grams of protein. A soy burger, for example, can perfectly replace the regular red meat burger.
For those who want to replace meat with soy just choose from the variety of products available that are derived and made with soy as the main element.
Vegetables in grains
Among all existing vegetables, all grains are a great source of energy. Lentils, chickpeas and white beans have a lot of protein and can perfectly replace meat.
You can use these ingredients to make many dishes: lentil hamburger or even croquettes
Beans can contain between 4 and 5 grams of protein, whereas lentils can reach 2 grams.
Chía
Even though they are very small, make no mistake: chia is a great source of protein in addition to meat. Therefore, chia seeds are a food that has great benefits.
The protein present in these seeds is complete, that is: it has a high biological value. In other words: with chia you can get a very good percentage of essential amino acids that are so necessary (or even more) than those present in meat, or in milk, for example.
Other foods that have a high protein content are chickpeas, peanuts, pumpkin seeds, almonds, pistachios and algae. Did you see?! Whatever the reason that makes you want to replace meat, you can find great sources of protein to balance your diet.
Do not forget that any type of dietary change must be done with professional monitoring, and that sometimes some type of supplementation or supplementation may be necessary.
Eggs
The egg is one of the best foods to replace meat and has up to 9 grams of protein, in addition to several nutrients and a good amount of vitamin B12 (found mainly in foods of animal origin).
It is worth a hint as to how to prepare: do not make eggs fried in too much oil or too well done. The ideal is to cook the egg for three to four minutes, so as not to saturate the vitamins present in it. 100 grams of red (raw) meat have the same amount of protein as two eggs.