As a public health organization, we at Meatless Monday receive plenty of questions about proper diet and nutrition. When it comes to meatless meals, it seems that some of us are still concerned about getting enough protein. Fortunately, going meatless one day a week can actually improve your protein intake! Turns out, the average American eats an astounding 160-190% of the USDA’s recommended amount of protein, mostly in the form of saturated-fat laden meat products. When you have a Meatless Monday, you’re moving towards healthier levels of protein consumption.
If you’re still searching for protein on Meatless Monday, look no further than your plate! See, there are countless sources of plant-based protein. Many of us already know that soy products like tofu and tempeh are packed with protein, but it can also be found in fruits and vegetables, whole grain breads and pastas, nuts, and all varieties of beans.
Here’s just a short list of plant-based proteins, complete with a healthy recipe you can enjoy this week!
- Brown Rice – 5 grams in 1 cup
Pineapple Coconut Aloha Rice
- Almonds – 6 grams in 1 oz (24 nuts)
Plantain Almond Toast
- Refried beans – 7 grams in ½ cup
Layered Taco Salad
- Peas – 8 grams in 1 cup
Miso Morel Pasta with Peas
- Oat Bran – 16 grams in 1 cup
Raisin N’ Orange Oat Bran Cereal
- Chickpeas – 18 grams in 1 cup
Summer Chickpea Salsa