Affordable Non-Meat Sources of Protein to Add to Your Rotation

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Did you know that… 

 Protein is an essential component to a healthy diet and lifestyle. 

It is the basic building block of our entire bodies, ensuring the creation & development of new skin cells, muscle fibers, bone tissue, hormones and enzymes.  Protein also provides necessary immune system support, promotes oxygen delivery throughout your bloodstream & is crucial for the repair of damaged cells & tissues. 

Therefore, without an adequate intake of protein, our systems simply cannot survive, let alone thrive. 

It has long been understood that protein comes from animals, and to conduct all of the processes above, a steady diet of animal proteins seems necessary for optimal functioning.  That understanding has been challenged by increasing evidence that crucial proteins can be found in other sources – ones that aren’t derived from animals. 

This is such an important finding, for several reasons.  A certain percentage of the population already abstain from meat for religious, moral, or medical reasons.  These individuals tend to be more familiar with non-meat sources of proteins, by necessity.  But for the rest of us, this should serve as a brief primer for those who want a few non-meat options to increase their protein intake this month/year. 

P.S. For the purposes of this article, meat will consist of flesh from animals that walk, fly or swim. 

SIDE NOTE:  Animal products (but not flesh) that are also high in protein are:

1. 1. 1. Dairy = Greek yogurt (6 oz = 17g), cottage cheese (1/2c = 14 g), milk (1c = 8g)
      2. Eggs = 6g/each

→ I’d like to challenge all of us meat eaters to consider rotating in a few non-meat sources of protein each week, and here’s why… ←

Reasons to Eat Less Meat (a.k.a. animal protein)

1. Animal proteins are high in saturated fat & cholesterol.
   
   1. Saturated fats can lead to an increase in bad cholesterol in your body.  This places you at a higher risk for developing heart disease and having a stroke.    
2. Meat is very expensive, especially if you invest in free range, organic & humanely raised meats that haven’t been pumped full of antibiotics and hormones.  (Click here for some insight on organically raised poultry.)
3. Alternative sources of proteins also include bonus nutrients that can’t be found in meat.
   
   1. You can find healthy doses of calcium, potassium, iron, zinc, B vitamins and fiber in many non-meat protein sources.  

BONUS TIP ⇒ To determine how much daily protein is recommended for you, follow this simple formula: Multiple your weight (in pounds) by 0.36.  OR check out this easy online calculator to include other factors, like age, weight & activity level.

Non-Meat Alternatives to Animal Proteins

» Grains

• • There are a wide range of grains that offer a decent amount of protein per serving, while also incorporating a healthy dose of fiber into your diet.
    • Hulled barley (23g/cup!!)
    • Quinoa (this complete protein packs 8g/cup)
    • Amaranth (9g)
    • Farro (5g)
    • Oats (6g)

• • How to Incorporate Grains
    • Create grains bowls for lunch
    • Serve steel cut oats for breakfast
    • Use quinoa for your next salad base to begin using these versatile grains. 

Bonus: quinoa and amaranth (& some oats) are gluten free!

» Nuts

• • Nuts provide not only protein but also calcium, iron & potassium.  They are such a great choice to use as a midday snack or a crunchy topping on your salad or oatmeal.
    • Almonds are loaded with protein (7g per ¼ serving), plus crucial antioxidants to protect against free radicals in the environment. 
    • Walnuts are delicious and likely already in many of your baked good.  Plus, they are packed with heart health omega3s!  This nut offers 4.5g/serving. 
    • Add pistachios to the menu for 6g/serving
    • Cashews at 5g/serving. 
    • The showstopper for protein is the peanut at 9.5 grams per ¼ cup serving.
      • Other honorable mentions include pine nuts (4.5g), Brazil nuts (4.75g) and hazelnuts (5g).

• • Remember – nuts can be high in fat, so be sure to stick to portion sizes. 

• • How to Incorporate Nuts
    • Nuts can be added to any meal to boost your protein intake.  Try adding a cup of chopped nuts to your favorite cookie recipe
    • A couple spoonfuls to your morning cereal
    • Enjoy a handful for your midday snack. 
    • Nuts provide an excellent and necessary crunch to salads
      • Toss a few pistachios with your citrus salad
      • Pine nuts with your pesto pasta salad
      • Or pecans with your next harvest salad.

» Beans

• • Beans are one of the most affordable additions to your healthy eating list.  This nutrient dense, high protein super food is full of fiber (keeping you fuller longer) and ultra-low in saturated fat. 

• • The following beans have anywhere from 5-7g protein per half cup serving:
    • Butter
    • Chickpeas
    • Edamame
    • Cannellini

• • These next beans give you 7-9g protein per serving:
    • Black
    • Kidney
    • Navy
    • Black Eyed Peas
    • Pinto

• • How to Incorporate Beans: These beans can be tossed into salads, soups, eaten alone as a side dish or turned into a cool party dip, served with tasty veggies.  These beans are versatile (& affordable) staples in your diet.    

DID YOU KNOW: The number one bean for protein is the Great Northern Bean.  This bean yields over 9g of protein per serving and provides you with high levels of potassium, iron & calcium.   

» Green Peas

• • Peas boast over 4g of protein per ½ c serving and are an excellent protein source for those looking to follow a plant-based lifestyle.  In fact, pea proteins are the ingredient of choice for vegan protein powders, offering high levels of fiber with low caloric demands. 

• • How to Incorporate Peas:
    • Toss fresh sweet peas into your salads or pasta dishes
    • Serve as a side dish medley with some of your other favs for dinner tonight

DID YOU KNOW: Green peas and split peas are the same plant?  The processing of green peas creates the natural split.  In split peas, protein values are higher (8g per ½ cup) due to the drying process, concentrating all the nutrients. 

» Lentils

• • This legume is filled with protein (9.7g per ½ c serving) but also provides you with tons of dietary fiber.  This fiber can help keep your blood sugar levels steady and keep your gut happy.  Lentils will also provide you with a good dose of iron and a healthy bit of potassium per serving. 
  • How to Incorporate Lentils:
    • Make a hearty soup to fill your belly this cold winter.  
    • Serve with rice & spices for a filling main dish
    • Or combine with veggies and a light vinaigrette for a healthy cold salad. 

» Soy

• • Foods developed from soybeans (like tofu & tempeh) are high in protein, low in carbs and an excellent source of calcium.  Soybeans contain ALL the amino acids your body can’t make for itself that are crucial for growth and development.  They are also rich in B vitamins, zinc, fiber & iron.  As with animal-based proteins, one serving of firm tofu is 3-4oz containing < 100 calories and providing you upwards of 10g of protein.  Soy products are popular in Asian cultures and have been suggested to have a “protective quality” within Asian & Western cultures to prevent breast cancer.

BONUS: Did you know that nutritional yeast provides you with 5g of protein per serving? This product can be used to provide a cheese-like flavor in vegan dishes.  Also, various seeds (like sesame, sunflower, chia & flax) can also be used to provide valuable (& tasty!) protein to our diet.    

Rotating in Various Proteins Can Save You Money Too!

Plant-based proteins certainly have a place in our diet and not just for vegans.  The high nutrient values speak for themselves, and the plant-based ingredients are often much cheaper by the serving than the animal products. 

I firmly believe that living in moderation is a key to success for me.  As such, reducing the number of animal-based meats I consume each week will save me tons of money in the short term and keep me healthier in the long run. 

Swapping out a couple meals a week can save YOU tons of money too. 

Here’s a quick demonstration of how much you can save by swapping out 2 meat meals per week:

As of this writing, PERDUE Harvestland Organic Fresh Boneless Skinless Chicken Breasts costs ~ $6.04/lb at Walmart. For a 4oz serving, that equals to $1.51/serving. 

As of this writing, Marketside Butcher Organic Grass-Fed 93% Lean / 7% Fat, Ground Beef, 1 lb costs $6.78/lb. For a ¼ pound serving, that equals $1.70/serving.

As of this writing, Organic Great Northern Beans (10 lbs) cost $33.99 at Walmart.  That’s $3.39/lb, equaling $0.28/serving of beans.  If that bulk is too large, purchase a smaller 3# bag instead at $16.99.  You’ll get 12 half-cup servings of cooked beans out of every pound, costing you only $0.47/serving!

What does this mean?  If you replace 2 chicken-based meals a week (for a family of 4), you’ll be saving yourself $433 per year! 

If you replace only 2 ground beef-based meals per week, you’ll save yourself $512 per year! 

Not to mention the reduced saturated fat, calories, and cholesterol you’ll eliminate from your diet. 

Beware of Foods Labelled “Healthy”

There’s some bad stuff out there, labelled in such a way that makes us consumers think what we are eating is healthy.  Just because something says vegetarian or vegan doesn’t necessarily mean it’s good for you.  If you take the time to read labels, sort out all the bad stuff and only put quality food in your shopping cart, you are already ahead of most Americans. 

Consider eating more whole foods this year, less processed items and eat 2 meat-free dinners per week.  It takes a lot of work to eat healthfully.  But it’s SO worth it.  For you, for your kids, for your pocketbook, for your community.    

By committing to eat one (or two!) less days of red meat, white meat, or poultry you are saving yourself hundreds of dollars, thousands of calories, & countless minutes in the gym working off that dinner.  You have also added vital protein & minerals like iron, potassium, calcium, and zinc (not to mention years!) to your life. 

You might even be able to reduce (or eventually discontinue!) medications for chronic conditions, like hypertension, diabetes, or high cholesterol.  All because you chose to reduce your meat intake.  Not abstain completely but reduce to a reasonable level and replace with healthier alternatives.  Good for you! 

Here’s to a better you in 22!

Additional Resources for You:

A Great Database for Food Nutrition in Everything You Eat: www.nutritionvalue.org

Everything you wanted to know about tofu: Tofu | Food Source Information (colostate.edu)

An Interesting Article About the Cost Savings in Reducing Meat Consumption: The Economic Value of Giving Up Meat – The Atlantic