Where Do You Get Your Protein?? Vegetable Alternatives to Meat

The number one question you will be asked as a vegan or vegetarian is, “where do you get your protein?”.  As the meatless lifestyle becomes more popular, companies are creating a variety meat substitutes.  It’s more common than ever to find packaged meat substitutes at your local grocery store, but are those products the healthiest choice?  No.  Unless you are looking in the produce section for a meat substitute, these products should be avoided as much as possible (I know we all like unhealthy food on occasion).

It’s extremely convenient to grab a package of Boca Burgers on your way to a barbeque or a package of Gardein Crispy Tenders for a snack at home.  But we can’t assume that because a package says it is vegan that it is healthy for us.  Being a healthy vegan is important to gaining the most benefits from the lifestyle. 

Why should packaged faux meats and dairy alternatives be avoided?

Just to name a few…

First, look at the ingredients.  Do you know what you are eating?  Like any other packaged/processed food, there are tons of ingredients.  Most of which we can’t even pronounce and we would have to do some research to figure out what it is.  Many “health” food stores or vegan grocery stores are filled with these types of products!   

For example, here are the ingredients in a Boca Burgers: WATER, SOY PROTEIN CONCENTRATE, WHEAT GLUTEN, CONTAINS LESS THAN 2% OF METHYLCELLULOSE, SALT, CARAMEL COLOR, DRIED ONIONS, YEAST EXTRACT, SESAME OIL, HYDROLYZED WHEAT PROTEIN, NATURAL AND ARTIFICIAL FLAVOR (NON-MEAT), DISODIUM GUANYLATE, DISODIUM INOSINATE. CONTAINS: SOY, WHEAT, SESAME.

I was so excited when a vegan grocery store opened up just down the street from my house but I was amazed that almost the entire store was packaged/processed foods.  This is not healthy and these companies are creating a lifestyle that is just as unhealthy as eating meat.   This completely depletes the entire purpose of a vegan lifestyle.

Next, look at the sodium.  Many of these foods are full of sodium! For example, the Original Vegan Boca Burger has 280 mg of sodium! And that’s just one item in one meal!  Then lets say you want to have Gardein Crispy Tenders (240 mg of sodium) with some Follow Your Heart Vegan Ranch (150 mg of sodium in just 2 Tablespoons in 30g).  Consuming these fake foods on a regular basis makes us forget what real food tastes like and we learn to hate the taste of whole foods.  Now, fruits aren’t sweet enough and vegetables aren’t salty enough! 

The last thing I will point out is the soy in these immitation meats and dairy alternatives.  Many of the faux meats and dairy products are made from soy.  Soybeans are an excellent source of protein, containing 29 grams of protein in 1 cup of boiled soybeans.  Though, as more research is conducted on soybeans, soy products are becoming less attractive. Research has found that too much soy in one’s diet may be linked to cancer and other health issues, such as hormonal (estrogen) issues.  Therefore, females may want to consume as little soy products as possible.  Because of this research, companies are creating alternative products, such as cashew “cheeses” and almond “milks”.

Here are a few high protein foods to help you live a healthier meat-free life.
All of these foods can be used in a variety of recipes!

***The foods in this list contain a great deal of other health benefits aside from protein but I am only going to focus on the protein aspect of the foods.

Tofu and Tempeh

Tofu: 10 grams of protein per .5 cup*.

Tempeh: 31 grams of protein per 1 cup.

*There are a variety of different tofu options from soft to very firm and the nutrition value varies depending on the type of tofu. 

Tofu and Tempeh are some of the more popular meat alternatives.  You can find tofu in many restaurants and in almost all grocery stores.  Both of these foods are made from soybeans.  I would consider these to be the “healthier” options in the packaged department but questionable because they are both processes and, in my opinion, the least favorable of healthy meat alternatives. 

If you do purchase these items, look for organic and non-GMO on the label.  Also, too much soy in your diet may be linked to cancer and other health issues, such as hormonal (estrogen) issues.  So if you are a female, you may want to consume as little soy as possible.  
For example, when my cousin was trying to get pregnant, her doctor told her to cut out all soy from her diet because this would heighten her chances of getting pregnant.  

Mushrooms

Large portabella mushroom cap: 5 grams of protein.

Again, there are a variety of mushrooms and the nutrition value depends on the type of mushroom.

Mushrooms are great because there are so many different types of mushrooms.  Every mushroom has a little different taste and texture.
Mushrooms can be used in place of a meat patty, to replace bread on burgers or sandwiches and used in stir fries or soups, to name just a few options.

Jackfruit

3 grams of protein in 1 cup.

When we hear the word “fruit”, we may be turned off but this is becoming more popular as a meat alternative.  Jackfruit can be used in stir fries, sandwiches, or in any dish to replace meat.

Eggplant

1 gram of protein in 1 cup.

Always make sure to cook Eggplant correctly or you may be turned off by its tough texture.  Try Eggplant in stir fries, sandwiches, lasagna, or stuffed. 

Lentils

One cup boiled lentils has 18 grams of protein.

Lentils come in different colors, all similar tasting.  Use different colors to liven up your food. 
Lentils can be used in soups and salads, made into lentil loafs or patties, and replace the meat in tacos.  

Quinoa

One cup of uncooked quinoa has 24 grams of protein.

Quinoa is becoming very popular, as it is a complete protein.  Although, if you are eating a wide variety of foods, eating complete proteins or eating foods together to make a complete protein isn’t important but it is nice to know that there is a vegetable that has a complete protein.
Quinoa is extremely versatile. Look online for recipes and you will find that quinoa is breakfast, lunch, dinner, and dessert recipes!  Can this food get any better?? 

Beans/Legumes

Kidney beans: 15 grams of protein in 1 cup of boiled kidney beans.

Peas: 8 grams of protein in 1 cup.

Try to stay away from canned and cook beans whenever possible.

Legumes are: Beans, nuts, peas, and lentils.

Beans and legumes are great for so many recipes.  Some ways to use beans and legumes are in soups, stews, chilis, salads, homemade burgers, dips, etc.
This is also a great option when eating out because almost all restaurants have beans.  

Cauliflower

 One medium head of cauliflower has 11 grams of protein.

Cauliflower is another up and coming meat alternative.  
Cauliflower can be purchased in a variety of colors (the color in the cauliflower is the antioxidants in the food).
 Cauliflower can be sliced into large chunks and grilled, the flowers can be used in recipes to create foods such as buffalo wings or blended in recipes to create bread alternatives, such as in pizza. 

Potatoes

One medium potato has 4 grams of protein.

Who doesn’t love potatoes?  Meat eater or not!

Potatoes can be eaten baked, steamed, mashed, or sautéed.  Try to stay away from fried potatoes.  French fries are not a health food!

Nuts

Cashews: 15 grams of protein in 1 oz.

Nuts can be used on salads, in nut loafs, to make your own “cheeses”, “milks”, sauces, or even eaten alone as a snack.

Photo credits:
straightupfood.com
wisegeek.org
rebootwithjoe.com
wikipedia.org
bbcgoodfood.com
aicr.org
rampages.org

esteemedliving.com