How to substitute meat

Regardless of beliefs, ideology, way of thinking or eating habits, we may want to know how to substitute meat in our diet for a certain time or forever.

In nutritional matters, meat is important due to the great contribution of proteins that it offers us, however, we find many vegetable, cereal or seed alternatives that also offer us that necessary protein. 

The group of proteins are an essential basis for good health in the body, they are necessary for have energy y create muscle that helps us overcome our day to day.

It is approximately recommended to consume 8 grams of protein every day for every 20 kilos of weight. That is, if a person weighs 60 kilos, they could eat around 24 grams of protein to meet the appropriate dose for their weight.

Learn to substitute meat in your diet

We want to tell you what are those foods rich in protein and healthy nutrients so that you can avoid the consumption of meat in a simple, varied and effective way.

Taking into account that proteins are essential to our diet, pay attention to the following list and the characteristics of the foods that we highlight for you.

Nuts

Nuts are one of the most complete foods, rich in minerals and vitamins, such as iron, phosphorus, potassium, or vitamin E. Choose to eat almonds, walnuts, raisins, pistachios or hazelnuts. They can be added to a large number of dishes as a complement.

A portion of 30 grams gives us 3 to 7 grams of proteinThey are an ideal food to have for breakfast, mid-morning or for a snack. You have to be careful not to overdo it because they are very caloric, although fats are healthy, rich in essential fatty acids perfect for the body.

Seeds

In this case, pumpkin seeds or sunflower seeds are perfect to increase your protein intake, in this case, 30 grams of seeds provides us between 5 and 8 grams of protein, a little more than nuts.

Unsaturated fats are healthy fats that also, in this case both in the case of nuts and seeds, contain a large amount of fiber that helps us with intestinal transit.

We can add these products to salads, stews, smoothies, yogurts or sauces.

Eggs

It is possibly one of the most versatile foods in the kitchen, they change flavor depending on the way they are cooked. Perfect for traditional homemade meals or to make delicious desserts.

They have always been in the spotlight for being directly linked to an increase in cholesterol. Instead, we have to remember that the egg is made up of the yolk and the white, a combination that makes a whole egg provide us with around 6 grams of protein.

The white is the one that contains the desired protein, about 3,6 grams and does not contain a hint of cholesterol. You can add eggs to your diet without worries, they contain the eight essential amino acids you need the body and protein helps you build muscle mass.

It is perhaps the most complete protein that we can find after that found in breast milk. Therefore, consume eggs in the way you like best: boiled, cooked, fried, poached or in stews.

Dairy

El cheese especially, it is one of the best options to increase your protein intake. In this case, choose the cottage cheeseIt is low in carbohydrates and very rich in this substance. This type of cheese has casein, a protein that is easily digested and does not cause damage or heavinessIn addition, it helps us to stay satiated for longer.

On the other hand, yogurt also helps us increase our protein dose, choosing a good quality yogurt offers us between 7 and 9 grams, just like milk. It doesn't matter if you choose the skimmed or whole versions, the proteins vary very little.

Vegetables

Legumes are very healthy, therefore, they should never be missing from your diet. Whether lentils, chickpeas, beans or peas contain a large amount of protein. We find about 20% and 25% of its weight of this substance that helps us with the creation of muscle.

About a quarter cup gives us between 3 and 5 grams, a good option to be able to substitute meat in a healthy way. Meat may not be for everyone, however, almost all people like hamburgers, if you want to stop eating meat but not hamburgers we advise you to try the vegetable burgers made with legumes, especially lentils.

Soybean

It is perhaps the best known plant-based protein. It is ideal for gaining muscle mass without having to resort to consuming meat. This type of protein removes bad cholesterol and helps maintain correct blood pressure. In addition, it can reduce the probability of developing certain types of cancer, such as prostate cancer.

Half a cup of tofu, which is a food made from 100% soy, gives us 7 grams of protein. It is one of the most consumed and chosen products by all those who follow a vegetarian or vegan diet, a healthy food that all people, both vegans and omnivores, can add to their diet.

Oatmeal

Oats have also started to have more and more lovers every day, a very old and super healthy product that helps us maintain good levels of nutrients in our diet.

It can be consumed directly 'dry' or cooked with a little water or milk. One cup approximately gives us 6 grams of proteinIn addition, it is a rich source of fiber and helps us regulate blood glucose levels.

Green leafy vegetables

In vegetables, we can also find a good source of protein, they are good substitutes for meat. We tell you which ones you have to look at:

• Spinach.
• Chard.
• Celery.
• Cilantro.
• Basil.
• Green asparagus.
• Broccoli.
• Seaweed like spirulina.