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July 17, 2019
5 HIGH-PROTEIN FOODS OTHER THAN MEAT | By Hubert Cormier
Is it possible to get enough protein while eating less meat? It sure is! Whether you’re a vegetarian or not, it’s always beneficial to diversify your sources of protein and include some vegetable alternatives here and there.
Here are my top five high-protein foods (other than meat!).
🧀 DAIRY PRODUCTS
Cheese, milk, and Greek-style yogurt all contain a good amount of protein. However, low-fat, high-protein dairy products such as cottage cheese, Greek-style yogurt, skyr, or skim or 1% milk are preferable in order to truly substitute the benefits of lean meat. As for cheese, opt for lighter versions most of the time and, on occasion, treat yourself to whatever you fancy (although a stinky cheese might drive away your boyfriend, girlfriend, or friends!).
Soybean products such as soy beverages, tofu, or tempeh are vegan options (containing no animal products) that are low in fat and can easily replace dairy products or meat in a variety of recipes. Have you ever tried to break up your tofu or tempeh into pieces? Once cooked and seasoned, you’d swear it was ground meat! (Psst! If you want to get a darker colour so that it looks more like cooked meat, you can use a browning and seasoning sauce, commonly known as Kitchen Bouquet. This is a completely vegetarian option, and it’s what I use to fool anyone into eating tofu!)
🥚 EGGS AND EGG WHITES
You can eat the whole egg or, for a fat-free alternative, only egg whites! Both yolks and whites are rich in protein, but what’s interesting with egg whites is that they only contain protein. When pasteurized and sold in cartons, they can easily be added to porridge or even smoothies!
''Whether you’re a vegetarian or not, it’s always beneficial to diversify your sources of protein and include some vegetable alternatives here and there.''
Black beans, white beans, lentils, chickpeas… Legumes are versatile and can be added to Mexican or Indian dishes or used as a meat substitute in standard dishes (Quebec’s traditional shepherd’s pie or your mom’s spaghetti sauce will benefit from the addition of lentils!). As a bonus, legumes are rich in fibre. They will make you feel full. However, until you get used to them, you may have to visit the restroom a little more frequently! Rest assured, intestinal discomfort will eventually decrease and even disappear as you eat more and more legumes!
🌰 NUTS AND SEEDS
Nuts and seeds are often disregarded because of their rather high fat content. However, they should definitely be included as part of a healthy diet because they also contain a lot of vegetable protein. Use them sparingly to garnish salads, spread on toast, incorporate into desserts, or simply enjoy as a snack.
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