Getting Protein Without Meat
“The average American eats around 75 grams of protein per day, but most women need just 50 grams,” said Dr. Walter Willett, chair of the department of nutrition at the Harvard School for Public Health. And that protein doesn’t have to come from meat. Said professor of nutrition Marion Nestle, “Beans and vegetables contain protein, and even small amounts add up.”
Get the recipe for Potato, Leek, and Feta Tart.
Protein Source: Beans
Keep lentils, chickpeas, or kidney, white, or black beans on hand and swap ¼ cup of them for an ounce of meat in chilies, tacos, and pasta salads, said Dawn Jackson Blatner, a registered dietitian and the author of The Flexitarian Diet (McGraw-Hill, $25, amazon.com).
Get the recipe for White Bean Chili With Jalapeño Bulgur.
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Protein Source: Eggs
Besides being a source of protein, eggs contain vitamins and minerals, says Blatner. Try a couple for dinner in a frittata or poached over toast and roasted vegetables.
Get the recipe for Eggplant Lasagna With Ricotta and Asiago Recipe.
Protein Source: Tofu
Use chunks of soft tofu in soups, or blend it into salad dressings. Try firm or extra-firm tofu crumbled into scrambled eggs or sliced, breaded, and pan-fried.
Get the recipe for Stir-Fried Rice Noodles With Tofu and Vegetables.
Protein Source: Quinoa
A delicious, fast-cooking whole grain, quinoa is a complete protein that works in place of rice or pasta in many dishes.
Get the recipe for Quinoa With Mushrooms, Kale, and Sweet Potatoes.
Protein Source: Nuts and Cheese
Sprinkle them on salads, soups, and pilafs. Nut butters are also protein-rich, kid-friendly staples. Caraway seeds are the secret protein ingredient for this recipe.
Get the recipe for Pierogi With Sautéed Red Cabbage.