Discover meat-free protein alternatives

 Discover meat-free protein alternatives

By Mayo Clinic Staff 

When people think of getting protein in their diets, foods like meat, poultry and eggs often jump first to mind. That's because many people don't realize that other foods, including those that come from plants, are also good sources of protein.

So before you throw a steak on the grill, think about incorporating more plant proteins in your diet. Many plant protein sources contain plenty of fiber, little fat and an array of vitamins and minerals — without the higher saturated fats found in many meats.

Getting enough protein through plant-based foods

The recommended daily amount of protein for an average sedentary adult is 0.8 gram (g) for every 2.2 pounds (1 kilogram) of body weight. So someone who weighs 165 pounds (75 kilograms) should get 60 g of protein a day.

Older adults should get slightly more protein — about 1 gram (g) of protein for every 2.2 pounds of body weight. In this case, a 165-pound person should get about 75 g of protein a day.

How does that translate into food sources? One 3-ounce serving of lean meat contains about 21 g of protein. Compare that with these plant proteins:

• Beans, peas and lentils. A 1/2 cup serving provides about 7 to 10 g of protein. Use beans in chili, tacos, black bean burgers, salads, dips and spreads. Green soybeans (edamame) work well in rice dishes. And peas and lentils are great in soups.
• Nuts and seeds. A 1-ounce handful provides around 3 to 7 g of protein. Reach for seeds or unsalted nuts instead of chips for a crunchy snack. Use soy nuts or slivered almonds as a salad garnish, or throw chopped nuts on your cereal.
• Tofu. A 1/2 cup serving of tofu has 10 g of protein. Use it in stir-fry, add it to salads, or mix it into smoothies.
• Hummus. A 1/3 cup serving of store-bought hummus has 6 g of protein and comes in versatile varieties like peanut butter or roasted red pepper.