Substituting plant-based sources of protein for meat is healthy and cost-conscious. It isn't difficult to get adequate amounts of protein without eating meat, and the American Diabetes Association points out that most Americans consume more protein than is essential. Whether you're looking for meat alternatives for a few meals per week or want to expand a vegetarian diet, you have many choices.
Legumes
Beans, lentils and split peas are ideal alternatives to meat. Inexpensive, high in fiber and protein and low in fat, legumes are versatile and hearty. Use black beans in salads and pinto beans in baked bean dishes. Kidney, Great Northern and garbanzo beans are filling additions to stews. Split peas and lentils are traditional in soups, but don't overlook Indian-inspired curried peas and lentils, and cold cooked lentils in salads. Hummus, made with chickpeas, is good for lunch or a snack.
Soy
Including soy products in your diet and using them as substitutes for meat in a low-fat diet may lower your risk of developing heart disease, notes the University of Maryland Medical Center. Tofu is an obvious and easily accessible choice. Just 4 oz. of tofu contains 13 g of protein. Stir-fry it with vegetables, puree silken tofu in cold cucumber soup or bake firm slices in teriyaki sauce. Tempeh is similar to tofu, and fried slices are a hearty substitute for meat-based burgers. Crumble tempeh into vegetarian chili and use as a filling for tacos.
Nuts and Seeds
Nuts and seeds are a good alternative for meat for the protein content, but they tend to be higher in fat so watch portion size carefully. Plain peanuts contain 7.2 g of protein per ounce, 159 calories and 13.79 g of fat. Almonds have a similar nutritional profile. Snack on walnuts, sprinkle a handful of sunflower seeds on salads or use nut butters, such as cashew, almond or peanut butter, in sandwiches instead of deli meat.
Eggs and Dairy
Lacto-ovo vegetarians include eggs and dairy in a healthy diet, and unless you're vegan, it's an excellent way to ensure you're getting some essential nutrients. Eggs are a source of omega-3 fatty acids, and dairy products are an easy source of calcium. Create frittatas and quiches from eggs for meatless main dishes and fill sandwiches with egg salad or low-fat cheese. Skip the meat on pizzas and use cheese with hearty vegetables.
Vegetables
Plenty of vegetables work well for taste and texture substitutes for meat. Firm and meaty portobello mushrooms make great burgers, and lobster mushrooms are tasty in stews. Create a vegetarian lasagna with layers of vegetables and a chunky tomato sauce studded with minced onions and garlic. Serve thick, breaded slices of eggplant with tomato sauce and Parmesan cheese on a bed of pasta.
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