Meatless meals, semi-vegetarian diets and vegetarian lifestyles are increasingly popular as choices for a healthy way of life. A vegetarian diet can help prevent heart disease, according to MayoClinic.com. When planning a meatless meal or vegetarian diet, the important thing is to ensure adequate nutrition. You don't need to eat meat to get enough protein. Plant-based proteins can keep your muscles, internal organs, skin and bones as healthy as meat-based. Eat a wide variety of foods and proteins to get the nutrients you need.
Legumes
Legumes are a versatile, healthy and inexpensive meat alternative and an excellent source of protein. Beans, lentils, peas, chickpeas, and fresh and roasted soybeans are all legumes. Legumes are low-fat, cholesterol free and a good source of minerals and fiber. Just 1/2 cup of lentils contains 9 g of protein, while black beans, kidney beans, navy beans and lima beans all contain over 7 g in each 1/2-cup serving. Soybeans are the powerhouse of the legume world, with 14.3 g of protein per serving.
Soy Products
Soybeans are a versatile legume made into a wide variety of foods. Soy products run the gamut from soy flour to soy milk and tofu. Soy products are a good source of protein. According to the United Soybean Board, citing U.S. Food and Drug Administration guidelines, soy protein is equivalent in quality to meat-based protein. A serving of 1/2 cup of tofu contains 10 g of protein, while a half-cup of tempeh holds 15.7 g of protein. A cup of soy milk provides 6.6 g of protein. Textured soy protein is used to make meat substitutes, such as soy hot dogs, and contains 11 g of protein in each half-cup serving.
Nuts and Seeds
Nuts and seeds contain varying amounts of protein and make good snacks or ingredients in entrees and salads. Quinoa, which looks like a grain, is actually a seed and provides 9 g of protein in each one-cup serving. A quarter-cup of almonds contains 8 g of protein and a quarter-cup of sunflower seeds holds 6 g of protein. MyPyramid.gov points out that flaxseed and walnuts provide important fatty acids, while almonds and hazelnuts contain good amounts of vitamin E.
Whole Grains
Whole grains, such as whole wheat and brown rice, are healthier and contain more protein than refined grains. Avoid white rice and white bread, which are processed so the bran and germ are removed, along with most of the protein and nutrients. Two slices of an average whole wheat bread contain around 5 g of protein. One cup of brown rice also contains 5 g. Whole grains are easy to incorporate into a healthy diet. Oatmeal for breakfast is a good way to start the day, and whole wheat pasta has more protein than regular pasta.
References
- The Vegetarian Resource Group: Protein in the Vegan Diet
- United Soybean Board: Soy Nutritional Composition
- MayoClinic.com: Vegetarian Diet: How to Get the Best Nutrition
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- MyPyramid.gov: Why Is It Important to Make Lean or Low-Fat Choices From the Meat and Beans Group?
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