Nutrition Tip of the Week
Nutrition Tip of the Week- April 24th
By Samantha McCarthy, Registered Dietitian
Not a Meat Person? Try these protein alternatives...
Not everyone likes to eat a huge steak every night of the week...or even chicken or pork. Meats can be expensive and are increasing in cost. With the high amount of fat, cholesterol, and calories in meat, it’s no wonder why many people are replacing steak and chicken for plant-based proteins. Whether you are vegetarian or not, plant-based proteins should be a staple in the diet. They are cheap and nutritious, offering many vitamins, minerals, and fiber that meat products lack. Here are some meat-alternatives and their protein content:
| Food | Protein | Food | Protein |
| Soy Beverage, 1 cup | 8 g | Almonds, 1 oz., 23 nuts | 6 g |
| Kidney Beans, cooked, ½ cup | 8 g | Pistachios, 1 oz. | 6 g |
| Spinach, fresh, 1 cup | 1 g | Peanut Butter, smooth, 2 Tbs. | 8 g |
| Quinoa, cooked, ½ cup | 4 g | Almond Butter, 2 Tbs. | 4 g |
| Barley, cooked, ½ cup | 2 g | Sunflower Seeds, roasted, 1 oz. | 5 g |
| Hummus, 1/3 cup | 6 g | Bulgur, oats, cooked, ½ cup | 3 g |
| Lentils, cooked, ½ cup | 9 g | Pecans, 1 oz, 19 halves | 3 g |
| Rice, white, cooked, ½ cup | 2 g | Corn, yellow, cooked, ½ cup | 2 g |
| Black beans, cooked, ½ cup | 6 g | Chickpeas, cooked, ½ cup | 8 g |
Don’t think you can get enough protein in one day without eating meat? Here is a day’s worth of meals and snacks that provides adequate protein, vitamins, and minerals:
Breakfast (400 calories)
- 1 cup cooked oatmeal
- ½ oz. Almonds
- 1 tsp brown sugar
- ½ cup blueberries
- 1 cup of soy milk
Morning Snack (85 calories)
- 8 baby carrots
- 2 Tbs. Hummus
Lunch (400 calories)
- 1 ½ cups of bean chili
Afternoon Snack (175 calories)
- 1 cup of southwestern bean and corn salad
Dinner (425 calories)
- Tofu stir fry made with 5 oz. Tofu, broccoli, carrots, spinach, and a soy-based sauce ½ cup cooked quinoa
Nutrition Info: 1485 calories, 77 grams of protein, 33% fat, 50% carbohydrate, 40 grams of fiber
Plant-based proteins offer a huge nutritional benefit that meat seriously lacks. Try one night a week to go meatless. Hey, you might actually like it and save some money as well!