What Can I Replace Meat With To Get Protein

How Do These Products Fit Into A Healthy Diet

Vegan Ground Beef! My High Protein Meat Substitute

If you are buying these products as an alternative to meat/poultry/fish, its important that they are a sufficient source of protein. The Food Pyramid recommends that individuals aged 5 years and older have 2 servings of meat, poultry, fish, eggs, beans and nuts per day. All foods in this group are rich in protein and other nutrients such as iron. Processed meats and poultry such as sausages, bacon, cured meats, chicken nuggets and chicken goujons should not be eaten every day. This is also true for processed vegetarian meat alternatives.

Scoot Over Meat You’re Not The Only Source Of Protein Anymore

Get more Spoon in your feed.

When making the switch to vegetarianism, one of the biggest things you lose is an easy source of protein. Protein is a super-important macromolecule for the building blocks of your bodys bones, muscles, tissues, skin, and blood. The U.S. Department of Health and Human Services recommends a daily serving of 5½-oz. of protein for the average adult, though it may be more depending on personal health and exercise levels. Not enough protein leads to muscle loss, fatigue, and in some cases, anemia.

GIF courtesy of giphy.com

Lucky for vegetarians, there are several alternatives to meat out there that are equally delicious as a cheeseburger, and can provide just as much protein. Here is a list of 16 high-protein replacements for meat, ranked according to the amount of protein in each.

Why Is It Important To Eat A Variety Of Seafood Each Week

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don’t get enough of.

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

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Meatless Protein: 7 Great Sources Of Protein Other Than Meat

Protein is often associated with weight-lifting and building lean muscle, but a diet high in protein can also help us maintain a healthy weight, build and repair muscle tissue, and curb our appetite. Along with fat and carbohydrates, protein is considered a macronutrient which means we have to consume large amounts to stay healthy. According to the USDAs Recommended Dietary Allowances , we should take in between 10 to 35 percent of our daily calories from protein sources. Now, if you think the only way you can up your protein intake is by eating more steak and chicken, there are more protein sources in your diet other than meat.

Include A High Protein Food With Every Meal

Recent studies show great health benefits from getting your protein ...

When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.

Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.

Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .

Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.

You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.


Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.

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Nearly Complete Protein Sources For Vegetarians And Vegans

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Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.

However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.

Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include (

  • tryptophan
  • valine

Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, theyre considered complete proteins .

However, many plant sources of protein are too low in or missing one or more of these essential amino acids. Theyre considered incomplete protein sources.

Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins .

For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids .

Milk 8g Protein Per 1 Cup

Depending on the type of milk you choose from, it can be a great additional source of protein for vegetarians. Cows milk and soy milk contain an average of 8g of protein per one serving, while almond milk contains only about 2g. Milk can be added into any of your favorite smoothies, or enjoyed on its own with a meal.

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Health Risks Of Eating Tofu

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have:

  • Breast tumors. Because of tofus weak hormonal effects, some doctors suggest that women with estrogen-sensitive breast tumors limit their soy intake.
  • Thyroid issues. Some professionals also advise people with poor thyroid function to avoid tofu due to its goitrogen content.

However, a report from the EFSA concluded that soy and soy isoflavones pose no concerns for thyroid function or breast or uterine cancers .

In addition, many of my clients worry about whether eating too much tofu can be harmful to men or children.

According to recent research, dietary soy and soy isoflavones are unlikely to affect testosterone levels in men, regardless of the amount of soy they eat .

Few studies have examined the long-term effects of soy in children. However, based on available data, the amount of soy a child eats doesnt appear to negatively affect their hormones, nor does it appear to affect development during puberty .

Instead, some research suggests that eating soy during childhood or adolescence may protect against breast cancer into adulthood, although more research is needed .

Moreover, a review of the most recent evidence failed to link soy infant formula to any developmental irregularities .

Its still unclear whether these differences have any long-term effects. As such, more research is needed.

What Is Nutritional Yeast

DOES NICO BOLZICO KNOW WHAT HE IS EATING ? (Meat Substitute Food Experiment)

Nutritional yeast is a species of yeast known as Saccharomyces cerevisiae.

It is the same type of yeast thats used to bake bread and brew beer.

While brewers, bakers and nutritional yeasts are technically made from the same species of yeast, they are very different products .

  • Bakers yeast: Bakers yeast is purchased alive and used to leaven bread. The yeast is killed during cooking but adds an earthy, yeasty flavor to bread.
  • Brewers yeast: Brewers yeast can be purchased alive and is used to brew beer. The dead yeast cells leftover from the brewing process can be consumed as a nutritional supplement but have a very bitter taste.
  • Nutritional yeast: This yeast is grown specifically to be used as a food product. The yeast cells are killed during manufacturing and not alive in the final product. It is used in cooking and has a cheesy, nutty or savory flavor.

To produce nutritional yeast, S. cerevisiae cells are grown for several days on a sugar-rich medium like molasses.

The yeast is then deactivated with heat, harvested, washed, dried, crumbled and packaged for distribution.

There are two types of nutritional yeast unfortified and fortified.

Fortified nutritional yeast is the most common type available for purchase.

Nutritional yeast is sold as flakes, granules or powder and can be found in the spice section or bulk bins of health food stores.

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High Protein Meat Substitutes

Protein is essential for good health, providing nutrients your tissues need to grow, as well as maintain and repair themselves. Meat provides a concentrated source of protein, but represents only a small portion of protein-rich foods. Whether you follow a vegetarian or vegan diet, or youd just like to cut down on your meat consumption, you can boost your protein intake by consuming protein-rich meat substitutes.

How Much Food From The Protein Foods Group Is Needed Daily

The amount of protein foods you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods Group, but need to select leaner varieties of meat and poultry and increase the variety of protein foods selected, choosing meats less often. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.

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Why Is This Significant

According to Safefood, the protein content of meat alternatives is significant because its survey revealed one third of Irish consumers reported eating meat substitutes with one third doing so for reasons of health. For those consumers who reported eating plant-based meat substitutes, 48% of said they eat them once a week or more.

With its plant-based meat-substitutes survey identifying a range in nutritional quality, the group advised consumers to read labels and look for products containing sources of protein when possible.

The aim of our research was to understand how these products compared nutritionally so that we could give people information to help them make a more informed choice when shopping. We did this because we know that more than one in three adults on the island of Ireland eat vegan or vegetarian versions of burgers, sausages, chicken, etc. Among those who eat them, approximately 40% said they eat them once a week or more frequently,” a spokesperson told FoodNavigator.

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Control Of Fiber Formation

9 Ways to Get Protein Without Eating Meat ⢠SHIFT

One major characteristic of high-moisture meat substitutes is their unique fibrous structure which gives the products a meatlike appearance. By variation of the process conditions, it is possible to generate products with the appearance of whole muscle meat that resembles, e.g., chicken or beef. The fiber length, thickness, or fiber orientation can be controlled and requires the unique combination of extrusion operation conditions. Based on the system analytics model introduced by Meuser and Van Lengerich that describes the black-box extrusion process, Figure 5 illustrates the input process variables and the resulting parameters inside the extruder and the cooling die, all which contribute to the final fiber formation of plant proteins.

Figure 5. Input variables and dependent parameters during high-moisture extrusion cooking.

The control of fiber formation requires specific physicochemical reactions of the protein mass which depend on the system parameters inside the extruder and the cooling die that in turn are the result of the variety of process variables.

Figure 6. Cutting strength of high-moisture extrudates made of pea protein isolate as a function of cooking temperature at 55% moisture content .

D.K. O’Toole, in, 2016

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Beans 16g Protein Per 1 Cup

There are tons of different varieties of beans out there, including pinto, black, and kidney, just to name a few popular ones. Two cups of kidney beans contain about 26g of protein, which is about as much as a Big Mac from McDonalds. Therefore, youre better off making this black bean burger thats so good, even your meat-loving friends will enjoy it.

Instead Of Chicken Use Eggplant

Eggplant has a pretty meaty texture, and while it may not be quite as meaty as some other things on this list, there are tons of entrée recipes that will satisfy everyone on your guest list, so theres no need to make two main dishes. Better yet, its typically really easy for someone just beginning to experiment with cooking for vegetarian and vegan friends to jump right into. Try eggplant Parmesan, use it in place of meat in a stir-fry and more. You can even make an appetizer of eggplant chips everyone will enjoy if you want extra vegetarian-accommodation bonus points.

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How Much Protein Do I Need

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

  • For a 140-pound person, that means about 50 grams of protein each day.
  • For a 200-pound person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.

Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.

Instead Of Hot Dogs Use Carrots

This NEW “Meat” Changes Everything…

Hear us out. I know it seems weird, but not only are they the perfect shape and texture, but with the right toppings, its also absolutely ah-may-zing. Does it taste exactly like a hot dog? Nope. Will you or your vegetarian pal give AF? Not one bit. We love this idea for using lettuce instead of buns for the health conscious among you.

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Research On Protein And Health

Available evidence indicates that its the source of protein , rather than the amount of protein, that likely makes a difference for our health. You can explore the research related to each disease in the tabs below, but heres the evidence-based takeaway: eating healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.

Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meatespecially processed red meaton a regular basis is linked to an increased risk of heart disease and stroke, and the risk of dying from cardiovascular disease or any other cause. Conversely, replacing red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks. One of the reasons why plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is because of the different types of fat in these protein packages. Plant-based protein sources are more unsaturated, which lowers LDL cholesterolan established risk factor for heart disease. Also, plant sources contain no cholesterol. Other factors are likely to contribute to the lower risk, but this is a key factor.

When it comes to cancer, once again, the seems to matter more than quantity.

Eat Your Protein First

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .

In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .

Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .


Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.

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Healthy Protein Choices When Cutting Back On Red Meat

ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Red meat hasnt been getting very good press lately. Meat-heavy diets have been linked to increased risks of developing heart disease, diabetes, and some cancers. New findings from two long-term studies now indicate that eating lots of meat, especially processed meat, may also shorten your life.

Turning vegetarian, or even vegan, isnt necessary. But as we write in the June issue of the Harvard Mens Health Watch, it does make sense to cut back on red meat and add in healthier sources of protein.

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