Just because you don’t eat your fair share of meat, doesn’t mean you can’t get enough protein in your diet. In fact, there are plenty of non-meat based protein sources out there for you to choose from. Often referred to as meat substitutes or meat alternatives, these foods often have a taste, texture or even appearance similar to meat but do not contain any meat at all.

The reason behind eating meat substitutes can vary from person to person. Some, like vegetarians or vegans, straight up refuse to eat meat due to ethical reasons or other personal beliefs. Other people just don’t want to eat meat for various health reasons. Regardless of the reasoning, it is important for you to know which meat alternative can provide you with the right amount of nutrients needed in your everyday life.

You won’t believe it’s not meat

Protein can come in a variety of shapes, sizes, colors and even textures. Below you can find a few foods that people use in place of meat.

Tofu

Tofu has played a large role in many vegan and vegetarian diets for decades and has been a staple in Asian cuisine for hundreds of years. While lacking in a powerful flavor on its own, this property gives tofu the versatility to take on the flavors of other ingredients in a dish or even from a marinade.

This power-packed meat substitute is made from coagulating soy milk, then pressing the curds created into a solid white block – quite similar to the way cheese is made. Further, tofu is made with no traces of animal products of any kind, making it a purely organic food that is not only rich in protein but can also provide a variety of health benefits. These include the following:

• Maintains cardiovascular health
• Assists in weight management
• Relieves menopause symptoms
• Prevents hair loss
• Boosts kidney health

However, if you do want to try eating tofu, make sure you check if they’re labeled as organic and non-genetically modified (non-GM).

Tempeh and seitan

Following up on tofu’s coattails are tempeh and seitan, both of which are powerhouses in their own right.

Tempeh is also a soy-based product but harbors a few key differences that make it different from tofu. This traditional Indonesian meat substitute is made from whole fermented soybean rather than just soy milk. The fermentation process gives it the ability to significantly improve digestive health. In addition, because it contains the entire soybean, it contains a whole lot more fiber and protein compared to tofu. While it may not be as versatile as tofu due to its strong flavor, tempeh can be used in a wide variety of stir fry dishes, on sandwiches or even as a topping for salads.

Seitan, on the other hand, is made from hydrated wheat gluten. It is made by removing the starch from wheat by rinsing it with water, leaving behind a protein-rich food that has a texture similar to chicken. However, since the main ingredient is gluten, anyone following a gluten-free diet should steer clear from this protein source.

Protein-rich plant foods

Some whole foods, like beans, lentils, chickpeas and mushrooms, contain respectable protein content and a meaty texture. These factors make them work quite well as substitutes for meat. Beans and legumes, for instance, are affordable sources of unprocessed, plant-based protein that can serve as a hearty and filling meal. On the other hand, mushrooms are low in calories and high in fiber, making them a perfect substitute for those who want to lose weight.

While these plant foods are good sources of protein, not all of them contain every essential amino acid on their own. People eating these meat substitutes should eat a wide variety of them to get everything you need.

These days, you can find plenty of organic meat substitutes available, each providing you with varying nutritional profiles. All you need to do is choose which one can provide you with the necessary nutrients you need for your diet.

Sources:

MedicalNewsToday.com

OrganicFacts.net

Healthline.com