- A vegetarian diet has many health benefits. With many Hollywood celebrities choosing to be vegetarian the lifestyle is becoming more popular. Studies have shown that vegetarians have lower rates of heart disease and certain types of cancer
- Although there are many benefits to protein rich vegetarian foods it can be a challenge to get the required amount of protein in your daily diet. It’s even more of a challenge if you’re following a vegan diet that does not allow dairy products and eggs
- We’ve compiled a list of 7 of the best protein meat substitutes. If eaten regularly you can reap all the benefits of a vegetarian lifestyle without sacrificing valuable protein your body needs
Tempeh
Tempeh is made by fermenting soybeans and it has more protein, fiber, and vitamins than its soybean cousin Tofu. It is the most popular of the protein rich vegetarian foods because of its nutritional value and flavor. Tempeh is also called Javanese meat because of its immense popularity on the island of Java. One cup contains a whopping 40 grams of protein.
Seitan
Is not widely known outside of vegetarian circles but it serves as another of the many excellent protein meat substitutes. Seitan is made from the gluten found in wheat and is often called by its nickname “wheat meat.” Seitan contains approximately 30 grams of protein per four ounces.
Lentils
One cup of lentils contains about 18 grams of protein. They are also packed with the essential amino acids isoleucine and lysine. They are also rich in dietary fiber, folate and iron.
Tofu
The most well known and most eaten of the protein meat substitutes is tofu. Tofu is often a protein staple in the vegetarian diet. Tofu does not have much of a taste but it absorbs the flavors of the items it is cooked with. There are 20 grams of protein in half a cup of tofu.
Peanut Butter
Two tablespoons of peanut butter contain 10 grams of protein. It is an inexpensive source of protein and contains no cholesterol. It should be eaten in moderation as those same two tablespoons have approximately 190 calories and 16 grams of fat along with sodium and sugar. Natural varieties that are low in sugar, sodium and preservatives still have the protein but are much lower in calories and fat.
Kidney Beans
One cup of cooked kidney beans has 13 grams of protein. Kidney beans are versatile and are used in a variety of ethnic foods and chili. Kidney beans are nutrient dense with iron, fiber, folate and b vitamins. They are virtually fat free and low in calories making them one of the best protein meat substitutes.
Chickpeas
Chickpeas, also known as garbanzo beans, are one of the best legumes when it comes to protein richness. The chickpea is also a great source of fiber, phosphorus and calcium. 100 grams of boiled chickpeas contains only 264 calories, 2.6 grams of fat, 7.6 grams of dietary fiber and 8.9 grams of protein. The calcium content is almost that of yogurt and milk.
