How to Find Healthy Protein Replacements

If you’re trying to eat less meat or saturated fats in general, you will need to find healthy protein replacements. Vegetarian sources of protein are the best and can provide all necessary nutrients if consumed in the right quantities and combinations. Organizing your meals so they are at a right proportion doesn’t have to be a challenge as long as you follow just a few simple rules.

Instructions

1. Try tofu. Made from processed soybeans, tofu can replace meat in recipes or it can used in soups, sauces and stir-fry. Keep in mind that tofu does not have a particular flavor, so it usually picks up the flavor of anything is mixed with. Dipping in soy sauce for 20-30 minutes prior to cooking will also improve the flavor.

2. Look for products made with soy. Years ago, that meant hunting around the city and visiting health food stores or specialized markets. Nowadays, every supermarket sells at least a few products made with soy. Because they’re mostly aimed to vegetarians, who want to enjoy the taste of meat without actually eating any, you will find things like burgers, hot dogs and even ground “meat” made with protein substitutes.

3. Use protein powder to make shakes or to thicken drinks and batter mixes. Sold at health food stores and gyms, protein powders are low-fat and can be mixed with water or soymilk and taken as snack or as meal replacements. It can also be added to cake mix to increase the protein content of it.

4. Combine grains with beans and lentils to get a complete protein (one that provides all necessary amino acids). Beans and lentils by themselves are also a good source of protein. Use them in casseroles and sauces or eat them by themselves as a full meal.

Tips & Warnings

• Replace full-fat diary products with the no-fat or skim option to save on fat without sacrificing protein content.