18 Recipes to Increase Protein When You’re Going Without Meat

Jan 30, 2023 | Eating Well

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The season of Lent brings a challenge for those of us who choose to abstain from eating meat. Where do you get the necessary protein in your diet if not from the usual chicken and beef?

Fortunately, there are plenty of substitutes out there, as well as a chance to introduce healthier protein alternatives to your regular meal rotation. Side note: Decreasing your red meat and processed meat consumption can also decrease your risk of certain types of cancers and is good for your heart health, too.

Here are some recipes to try throughout Lent:

Behold, the Bean

Pick a variety — any variety — of beans. Just half a cup offers up to 9 grams of protein plus just as many grams of fiber to keep you full for longer.

Bring on the Grains

Grains aren’t just carbs. Avoid plain white rice and go for whole grains like brown rice, quinoa and oats to pack extra protein and whole-grain nutrients into your meal.

Add Seeds and Nuts

Snacks like nut butters and trail mix can give you a protein boost throughout the day, but there are other ways to incorporate seeds and nuts into your meals.

Try Tofu

It’s surprisingly easy to work with tofu, and it takes on flavors well. Plus, it’s loaded with around 8 grams of protein for each 3.5-ounce serving. Just check the labels in the grocery store for the fewest ingredients possible.

Don’t Forget Dairy

With eggs, you’ll get plenty of protein as well as vitamin D and omega fatty acids. Dairy products like Greek yogurt and cottage cheese are packed with around 13 (!!!) grams of protein per serving.

Want advice on improving your healthy eating habits during Lent and throughout the year? Connect with one of our primary care providers to get you on the right track.

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