Key Foods for Getting Your Daily Protein

by Paula | January 8, 2014 1:46 am

If you are trying to reduce your meat intake, you are a vegetarian, or a vegan there are ways to keep your daily protein intake at an adequate level.

50 g of protein for women and 63g for men is the recommended amount. If you enjoy seafood, that can help you meet your goals.

Brown rice, quinoa, faro, barley and other whole grains deliver a strong amount of protein. A cup of cooked quinoa (red or white) provides 8 grams of protein and less than grams of fat.

Utilize legumes and nuts. Lentils are great in salads and added to soups and stews. 1 cup has almost grams. of protein. When using canned beans, look for PBA free cans, and rinse them before using in wraps, on salads, mixed with brown rice or farro, or mashed and used as a spread on sandwiches or crostini. Mashed beans can also be used as vegetable dip like hummus, Tzatziki or white-bean dip.

Stay open to using tofu and soy foods. Experiment with the flavors and textures of these foods. Find what brightens your tastes.

Add dairy including Greek yogurt to wraps, in place of sour cream or as a dessert for a big protein boost. 1 cup of low-fat cottage cheese has 28 grams of protein. Ricotta, low fat cheese, and goat cheese can be the topping of a veggie thin-crust pizza for a delicious meatless dinner.

Reducing you overall red meat intake can help reduce heart disease and help you attain your weight goals. You can make these changes, or be a vegan or vegetarian and still include a healthy amount of protein in your diet.



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