Wednesday, July 16, 2014

Soy-Free, Meat-Free Protein

As you might already have noticed, I've gone back to Meatless Mondays.  What I haven't shared is that I've drastically reduced my meat intake over the last 4 weeks.  Today I am 4 days meat-free.

I don't know if I will keep this up but I can tell you that I feel great!  Having a good idea of meat-free protein sources has been a HUGE advantage.  I refuse to eat tofu...even Non-GMO because of the potential side effects of Soy.  I avoid soy as often as humanly possible.
source

EGGS
Protein: 6 grams per

BEANS
Protein: 15 grams per cup, cooked

QUINOA
Protein: 8 grams per cup, cooked 

Check out my Black Bean Quinoa Patties.  

These are packed with protein and nutrients and contain No Soy! I recently tweaked the recipe.  I used 3 eggs and omit the bread crumbs.  Top these babies with cheese or Chipotle Dressing.  YUM!

GREEN PEAS
Protein: 8 grams per cup

CHIA SEEDS
Protein: 4 grams per 2 tablespoons

COTTAGE CHEESE
Protein: 26 grams per cup

GREEK YOGURT
Protein: 15 to 20 grams per 6-ounce container

LENTILS
Protein: 18 grams per cup, cooked

NUT BUTTERS
Protein: 7 to 8 grams per serving (often 2 tablespoons)

SEITAN: 20 grams per serving

NUTS:  1/4 cup
Peanuts:  9 grams
Walnuts:  4 grams
Pistacios:  6 grams

SEEDS:  1/4 cup
Pumpkin:  9 grams
Sesame:  6 grams
Sunflower: 8 grams

DAIRY: per ounce
Swiss Cheese:  8 grams
Fat Free Yogurt:  14 grams
Cheddar:  7 grams

Stay Tuned for SPROUTS!

As I continue on this journey I will share WHY I stay away from soy as well as guidelines for Protein intake based on weight and activity level.  If you have any questions please feel free to ask!

13 comments:

  1. Replies
    1. Thank you! This is only just the beginning...

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  2. I'm going to do a post on doing your homework before you go vegetarian. Mind if I link back to this post?
    Sara
    www.organicsimply.com
    sararmartin3@gmail.com

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    1. Thank you Sara! Please feel free to share my link!

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  3. I certainly agree with about soy. Great information you have provided. I will share on Google, Twitter & Pinterest. Have a healthy happy day!

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  4. Thanks for coming and linking up at The Weekend Social. Please be sure to come back next week starting Thursdays at 9PM EST on Kitchen Dreaming.com ! Pinned
    Dina@KitchenDreaming

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  5. That is very interesting info. I love meat very much, but I do try not to eat meat every day. I don't use soy nor tofu, 'cause I think we tried it sometime and just didn't like it.
    Thanks

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  6. Great post with plenty of information about meat substitutes and there are also so many options to say! It is very interesting! Dropping by for cook craft share! Have a great day!

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  7. Great list, thanks. I need to up my protein intake and while I am not avoiding meat, I do like variety.

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  8. I just looked at your black bean patty recipe...looks excellent! Thanks for sharing with us on the Thursday Blog Hop!

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  9. Hi Mary,
    I just hopped by from Real Food Fridays to explore your soy free, meat free protein sources. This is of great importance to me since I have reduced my soy consumption and I eat a plant-based diet. Bean,nuts, seeds and quinoa are my favorite sources. I am pinning and sharing this!

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Have an awesome day!
-Mary