Whether you’re a vegan, or you’re trying to cut down on your macros, it is never a bad idea to know of high-protein food items that are great meat substitutes. While doing so, one priority should be getting that required protein content while ensuring you have no taste bud boredom in the long-run.
Protein is great for you. It helps you build muscle and control your hunger. So, protein is a great win-win for your body. Eating enough protein is key, you can use a protein calculator to see if you are having enough protein for your metabolism rate and body needs. Regardless, when you know of the protein quantity, you need to know of high-protein food items that be meat substitutes in your diets. Here are our top 10 alternatives:
1. Eggs – The perfect Meat Substitute
Well, it is no surprise that eggs feature on the top of our recommendations, and I mean why not? For one single egg, there’s 6 gms of protein. Besides, they are cheap, readily available at the supermarket near you, and have low carbs. If you want more reasons, they are stacked with amino acids and extra omega 3 fatty acids. While there might be no answer to which came first, the egg or the hen, the egg always comes first in the list of your priorities for it is so easy to cook an egg in different ways and have it ready almost instantly than a painstaking meat diet.
2. Dried Lentils
If we are saying goodbye to meat for reasons that might be vegan, you might want to check out plant based proteins that are amazing for your health. 13 gms of protein is found in every 1/4th serving. Every intake is sufficient for high protein as well as required amount of fibre in your body. Besides, lentils don’t require pre-soak like other variants. You can just simmer them for 20 minutes till they are tender, and you’re good to go. To add more nutrients, you can also add dried vegetables. These are the perfect meat substitutes.
3. Peanut Butter
Protein can be tasty and nothing other than peanut butter says that so loud. Thank the universe for peanut butter squad, where are you? Every 1 tbsp serving has 4gms of protein, and trust us, that’s a lot. So, don’t go overeating. However, while buying, check the sugar content and don’t go overboard with the sugar or it is no good. Peanut butter protein powder is also a great alternative if you want to eliminate sugar altogether besides being great meat substitute.
4. Bean Chips
Protein food doesn’t have to be boring. If you have a craving for chips, go full out, we say, but with bean chips. These bean chips have black beans that are protein-rich, and are meat substitutes, for they have 4gms of protein per 1 oz serving. Dip them in yogurt and you’d be multiplying your protein content a lot!
5. Greek Yogurt
The mention of the perfect dip with bean chips brings us to the popular variant of Greek Yogurt, a source for high protein and people have been flocking to this quite a lot in the recent times. Greek yogurt has twice as much as protein as regular yogurt, and for every 8 oz serving, the protein content is 23gms. Greek yogurt also comes with calcium that helps builds your bones, and probiotic bacteria that keeps your gut at its healthiest. Plain varieties of greek yogurt are the best for it keeps your calories and your weight in check. You might wanna include Green yogurt in your diet now as a source of protein and calcium as an alternative to meat.
6. Green Peas
Level up your game on the greens, with green peas which have a huge amount of protein. 1 cup of green peas serving has 7gms, and this has high fibre, so it will keep your calories and weight in check. You might want to have a good amount of green peas stacked in your freeze, as a high protein meat substitute for all those craving and healthy living times.
When we are talking about whole grains, quinoa is not far behind the list because these are stacked with protein, and it is technically a seed, but that doesn’t stop it from being a complete protein that even has the capacity to help you build your muscles. It has a natural nutty flavour, and if you simmer it for a while, its taste is enhanced. Every cup of quinoa serving has 8 gms of protein, and it is usually taken as a breakfast choice.
One of the best meat substitutes, If you’re vegan and you don’t want to go for meat but still want to stack up a lot of protein, go for tofu as it is rich with soy protein. Cook them, grill them or infuse them with a smoky flavour, tofu comes up with a lot of cooking options and is easy to prepare. Every 3 oz serving of tofu has huge amounts of protein, to be exact, 12 gms.
9. Hummus & Pita
The protein that is present in pita bread is similar to rice, but usually lacks in lysine which is made up by the chickpeas which are full of it. So, you get 7 gms of protein for a whole-wheat pita, along with 2 tablespoons of hummus, which is a good amount of nutrients and a great meat substitute. It shares an amino acid profile that is similar to other legumes, and you can always experiment it with other beans.
When we are talking about soy, we are not only talking about a great meat alternative, but also one that’s a complete protein. The latter is hard to find as you know it! Try to not go for the processed varieties to retain its quality. Soy is available in three variants, like tofu which has 10 gms of protein per ½ serving, tempeh which has 15 gms of protein per ½ serving and natto which has 15 gms of protein per ½ serving. Whichever option you choose, it is great for your body and is going to keep you healthy.