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.
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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!
Great list! Pinning!
ReplyDeleteThank you! This is only just the beginning...
DeleteI'm going to do a post on doing your homework before you go vegetarian. Mind if I link back to this post?
ReplyDeleteSara
www.organicsimply.com
sararmartin3@gmail.com
Thank you Sara! Please feel free to share my link!
DeleteI certainly agree with about soy. Great information you have provided. I will share on Google, Twitter & Pinterest. Have a healthy happy day!
ReplyDeleteThanks 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
ReplyDeleteDina@KitchenDreaming
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.
ReplyDeleteThanks
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!
ReplyDeleteGreat post, pinned and shared.
ReplyDeleteGreat list, thanks. I need to up my protein intake and while I am not avoiding meat, I do like variety.
ReplyDeleteNice resource!
ReplyDeleteI just looked at your black bean patty recipe...looks excellent! Thanks for sharing with us on the Thursday Blog Hop!
ReplyDeleteHi Mary,
ReplyDeleteI 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!