Protein doesn’t just mean grounding up some beef or frying chicken for dinner. There are several plant-based proteins that you should include in your dinner rotation that are more delicious, nutritious, and even more affordable. Buying animal meat each week, and having the same basic meals, can be overwhelming and boring. If you try out these plant-based proteins though, you can have a variety of dinners that are just as filling. Here are the best options if you need inspiration.
6. Oats
Let’s start with oats, as they’re the perfect ingredient for breakfast. Eating oats is an easy and delicious way to add protein to your diet, especially when you first wake up.
Whether you want a classic bowl of oatmeal, or want to try the trendy new dish of overnight oats, oats are a staple. 40 grams of oats, which is half a cup, is around 5 grams of protein and 4 grams of fiber. Along with that, they contain magnesium, zinc, phosphorus, and folate for overall nutrition. For even more protein, don’t forget to add chia seeds to your oats dish.
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5. Quinoa
Next is a hearty grain that is one of the best plant-based proteins compared to animal meat. What makes quinoa so amazing is that they are easy to prepare on their own, or even ground into flour. One cup, which is around 185 grams, provides 9 grams of protein, perfect for a filling and delicious meal.
Along with that, quinoa is a great source of complex carbs, fiber, iron, maganese, phosphorus, and magnesium. Simmer with milk and cinnamon for a delicious breakfast, or add with dinner in salads or as a bed for chicken.
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4. Seitan
One of the most popular, and best plant-based proteins to replace animal meat is seitan, which is perfect soy-based meat replacement that resembles not only the look of animal meat, but the texture as well.
Seitan is also known as wheat meat or wheat gluten, and contains 25 grams of protein for every 3.5 ounces, or 100 grams, making it the richest plant protein source. You can fry it up in a pan with some of your favorite sauce to include in stir fry, or added to a pot of pasta sauce for a hearty bowl of pasta.
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3. Lentils
Lentils is next on the list of best plant-based protein, with 198 grams, or one cup of the ingredient containing 28 grams of protein. It’s also a great souce of fiber, folate, maganese, iron, antioxidants, and other health-promoting plant compounds.
There are four types of lentils that you can choose from, but they all help promote a healthy gut. You can soak and cook them as is like beans, or add them to stews and soups as a way to thicken them up, and boost the protein.
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2. Tofu
Not only does 100 grams, or 3.5 ounces of tofu contain 12 grams of protein, but it’s also perfect for iron and calcium. Tofu originates from soybeans and is a delicious addition to your meal instead of animal meat.
What makes this ingredient so great is that it’s versatile, as it takes on the flavor of the dish it’s paired with. It’s perfect for sanwiches, soups, with stir fries, and paired with noodles. Fried tofu also makes a crunchy, satisfying snack that pairs well with spicy sauces.
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1. Beans and Chickpeas
For the ultiamte option that you can fill your pantry without having to break the bank, while still getting ample protein, pick beans. There are a variety of kinds that pair well with several dishes, from kidney, black, pinto, and more.
This also includes chickpeas, which is great in hummus or baked with a bit of seasoning as a snack. Most beans contain 15 grams of protein per cup, or 170 grams. They also are an excellent source of fiber, iron, folate, phosphorus, potassium, and maganese. Beans are common in soups, stews, paired with rice, chili, in dips, salsa, salds, sandwiches, and more.