If you normally eat plenty of meat, you may find it very difficult to adapt to a vegetarian lifestyle. When we don’t eat meat, the lack of nutrients is present you would regularly get from poultry, beef or fish.
Losing many health benefits and nutrients when we don’t eat meat, is a good reason to search for healthy meat substitutes. With the right food and a little planning, it is possible to enjoy high-protein food on the cheap. So this is the list of low-cost and high-protein foods that are great meat alternatives:
Soy protein is not just very healthy, but is also very low in fat, and contains phytochemicals like saponins, phytic acid, and isoflavones. These phytochemicals in soybeans are helping with many health problems; reducing heart disease, reducing the risk of cancer and osteoporosis. It contains about 30 grams of protein per cup.
The spinach contains 3 grams of protein per cup. You can eat it steamed, added to curries, or soups and stews, etc. You can even eat it raw in salads. Try not to overcook your spinach, because it will lose its taste and a certain amount of their valuable nutrients. And if you want that it tastes even better, lightly steam spinach and eat it seasoned with little olive oil and black pepper.
3. Legumes and beans
Legumes like chickpeas or lentils, and beans such as black beans, runners, and broad beans, are really great sources of protein. They are really filling; containing good amounts of fiber, and are all very cheap. A cup of almost any starchy bean contains 13 to 16 grams of protein, with a cup of lentils providing to about 20 grams of protein.
Natural, bio yogurt is rich in calcium, protein and living cultures. Try to make it one of your protein sources every day. It can be consumed plain, blended into smoothies, or with some fruit added, or added to main meals, like curry and soups. The recommended daily intake of protein is 0.90 grams of protein per kilogram of body weight for an average person. Just by eating yogurt every day will satisfy your daily recommended protein intake.
Almonds are very rich in protein and calcium.They are a great source of natural fiber and low in carbs. Almonds can be eaten roasted, raw, ground and added to salads, stews, shakes, and baking, which makes them a great and filling snack.A high-protein snack, like a handful of almonds, helps curb the appetite with minimal calories.
Broccoli has many health benefits, including being high in a range of minerals and vitamins, as well as being one of those vegetables that are particularly rich in protein. It contains around 6 grams of protein per cup, which is very good for a vegetable, so try to make it one of your veg portions every day.
Peas also belong to the legumes family and can generally provide to 10 grams of protein for every cup of peas. The peas with highest protein amount within this category are the black-eyed peas containing about 10 g of protein per cup. Besides being high in protein, peas also contain many of essential vitamins and minerals, especially folate, thiamine, niacin, zinc, phosphorus, which are vital to the development and cell growth. Frozen peas are very versatile cooking ingredients, and are widely available through the whole year.