Protein rich foods besides meat

More and more people seem to be cutting meat from their diet, with the thought that they will be eating healthier. This may be true, only if the new diet contains an adequate level of protein.  Just eating fruit and vegetables isn’t enough. What are some healthy protein alternatives, you ask.

Beans, eggs, nuts, dairy with your fruits and vegetables are all good places to start when wanting to have a protein balanced diet. If your wanting to go more towards a vegetarian or vegan lifestyle there are protein based burgers, chicken patties, and tofu that can be eaten for more protein intake.

There are a variety of beans sold at your local grocery store from kidney, navy, split pea, black, pinto, and lentil beans that will range in price from $1.25 to $2.50 for a 16oz package. Eggs will run around $1.75 per dozen and are high in protein. Nuts are higher on the price scale, but are an excellent source of protein. Depending on the variety you purchase the price can range from $2.00 to $8.50 per pound. However, a pound of nut’s, is a lot of nuts!

There is a large variety when it comes to dairy products: milk, cheese, yogurt, cottage cheese are all packed full of protein. Have you looked at the difference in yogurt for your protein intake? Greek yogurts have almost double the amount of protein in one serving for a little more money!

When researching yogurts at the local grocery store Tillamook Vanilla bean flavor had 210 calories for a 6 oz. container with 7 grams of protein, and cost .48 cents, Yoplait was 170 calories for 5 grams of protein at .58 cents for 6 oz. In the Greek yogurt department Zoi Vanilla is gluten free and was 220 calories in the 8 oz. serving size with 11 grams of protein for .64 cents and Dannon Oikos non-fat Greek yogurt in their 5.3 oz. container had 120 calories and 12 grams of protein for $1.00. The cost for protein in each of these serving were .07, .10, .08, .06 cents respectively; read the labels and some simple math will help you figure out where you can get the most protein for your money!  Happy Shopping!!!

Check out a few healthy recipes high in protein without the meat

Turkey-Apple Burgers with Blue Cheese  Only 338 calories and 26 grams of protein

Tofu & Chinese Broccoli  Only 272 calories and 27 grams of protein per serving