Thursday, March 23, 2017

Eating For Health - Other Proteins

When you decide to lower your meat consumption it is always good to add other protein sources to your diet.  The average man needs 56 grams of protein per day and the average women needs 46 grams.  Even more if you are physically active.

One of the best proteins to add is the very versatile legume.  My favorite legume is black beans and I eat them quite a bit.  I use them in soups and chili as well as other dishes like stuffed bell peppers, burritos and tacos, salads, rice bowls, etc.  Recently I made black bean burgers and much to my surprise and amazement they were delicious!  One cup of beans equals 14 grams of protein or more.

Eggs are another source of protein we eat quite a bit.  We are very fortunate to have our own supply of healthy and nutritious farm fresh eggs in our own backyard.  And quite honestly there is no comparison to the quality of a farm fresh egg over a commercially produced one.  I use eggs a lot in baked goods, but also omelets and quiches as well as breakfast burritos and fried rice dishes.  Hard boiled eggs make it into sandwiches and salads or get eaten as snacks.  Another very versatile source of protein.  One large egg has 6 grams of protein.

I'm not a tofu or soy eater, but once again another versatile source of protein.  Soy milk has 8 grams of protein in a one cup serving.  A lot of Asian foods, especially soups use tofu which has a whopping 20 grams of protein per cup.

Nuts and seeds are another delicious way to add protein to your diet.  A one ounce serving of nuts or seeds averages about 6 grams of protein.  Not too shabby and they make for a healthy and nutritious snack.  Add some to salads or baked goods to boost the nutrition factor up a notch.

Plant proteins are one source you may have never really thought of but yes, plants do have protein.  Rice for instance packs 6 grams of protein in a one ounce serving.  Lentils have 9 grams!  Oatmeal has 5 grams.  Vegetables such as potatoes, spinach, avocados, broccoli and brussel sprouts are also good sources of protein.

Protein powders.  There are a lot of them out there and I personally don't know enough about them right now to say whether or not they are a good idea.  Right now I choose to get my protein from the foods I consume.  But if anyone knows of any pros or cons about protein powders please share in the comments.

Meat remains the largest source of dietary protein, but if you are looking to cut back on your meat consumption, for whatever reason, you have plenty of other options out there.  Do your homework and check out these options for yourself.  Good foods that are really good for you!


  1. Recipe for the black bean burgers?

    So glad to hear you NOT praise the mighty lentil. They always taste mushy or gritty to me, no matter how I cook them.

    1. Lentils are not really my favorite either. And yes, the black bean burgers turned out great so recipe is coming! :)

  2. Do you find that the beans give you gas? I love beans but man, they don't like me anymore. ;)

    1. I don't but if so I'd definitely use Beano or something like that to give me the extra enzymes I needed. I really feel the other garbage in our foods we eat, especially additives and preservatives interfere with our body's ability to break these things down on our own.


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