Protein Substitutes While Reducing Meat Consumption

For a variety of reasons, many people choose to eat less meat. Some people wish to eat less meat and adopt an omnivorous lifestyle that is more moral. Others desire to gradually transition to a vegetarian or vegan lifestyle.

Even if you don't want to completely stop eating meat, cutting back on certain animal products, like red meat, can be quite healthy for you.

Long-term research has shown that regularly consuming a lot of meat will dramatically reduce your life expectancy.

Finding replacement sources of protein is probably one of the largest obstacles you'll face if you decide to cut back on your meat consumption. Fortunately, we have some fantastic alternatives to get you going.

Protein Supplements That Don't Include Meat

Even a small reduction in your meat intake can have a positive influence on the environment and greatly enhance your health. By substituting a portion of your protein intake with plant-based and vegetable-based foods, you can also save money.

The following are some of the top vegetarian protein sources:

Pulses 

Products like baked beans, lentils, and chickpeas are examples of pulses and are all top-notch providers of iron, fiber, and protein. These goods are a great alternative for people who want to stop eating meat or cut down on their meat expenses.

All beans, lentils, and peas are categorized as pulses and belong to the family of legumes. A daily serving will help your cholesterol and blood pressure, in addition to lowering your blood pressure. Make sure to select pulses free of salt or sugar wherever possible.

Soybeans

Soybeans should have their own category despite officially being a member of the pulse family because they are a complete protein. Soya beans are comparable to animal protein in terms of quality, but they are lower in fat and have higher levels of iron and fiber.

Your cholesterol level can be considerably lowered by consuming just 25g of soy protein daily. This roughly equates to a serving of 80g tofu, a cup of soy yogurt, or a glass of soy milk.

Quinoa 

With good reason, quinoa has become somewhat of a superfood for health in recent years. For many individuals, quinoa tastes a lot like rice when cooked and consumed as a grain. Actually, it's the seed of a leafy green vegetable related to chard and spinach.

Quinoa is a great source of protein because it contains a variety of different types of protein. Quinoa is a great alternative to pasta or rice since it contains all of the essential amino acids found in a conventional animal protein, unlike grains.

Seeds and Nuts

Both nuts and seeds make great meat substitutes.

Only a handful of nuts have a significant amount of protein, and they are frequently fiber-rich. You don't need to worry as much as you would with meat because even if these items do include fat, it's typically the heart-healthy, unsaturated variety.

Moreover, seeds provide an excellent ratio of protein to unsaturated fats, and they are simple to include in a variety of dishes. You can add seeds to smoothies or eat them on their own as a nutritious snack.

Cereals and Grains

When seeking protein, grains and cereals are excellent substitutes for meat, provided you don't have a gluten intolerance. Particularly whole grain breads, pastas, and rice are excellent for obtaining an additional serving of protein, iron, and fiber.

Mixing the correct additives with your grains and cereals can help you get the most nutrition out of them. For instance, spreading peanut butter over a slice of whole-wheat toast is a great way to ingest lots of protein.

Dairy and Eggs

Those who cut back on meat in their diets frequently forget about these two meat substitutes. Yogurt, milk, and cheese are all great sources of protein. Also, they contain a lot of calcium, which supports bone health. Just be careful to avoid high-fat foodstuffs whenever you can.

Eggs are a great source of protein. Despite the fact that eggs do contain cholesterol, contrary to popular belief, they don't harm your heart. Eggs are an excellent source of other nutrients like vitamin D and B12 and are low in saturated fat.