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Going Meatless: My Journey to Find High-Protein Foods

By Debra Rodzinak

A few years ago, I decided to try to cut down on the amount of meat I was eating. I had several friends who were vegetarian and swore to me that they lived a non-deprived life without meat. Growing up in a household of meat and potatoes, it was hard for me to wrap my head around how I could survive, let alone be satisfied, on a meatless diet. I pictured myself constantly walking around with handfuls of lettuce or a carrot in my mouth.

According to many nutrition experts, it is not difficult for most Americans to obtain their protein intake for the day, even without meat. Registered dietitians and other experts recommend that we get 2 to 3 servings of protein per day. Here is a list of foods I have found that are meatless and high in protein.

Eggs

Almost everyone loves eggs. Whether scrambled, poached, hard boiled, or served in a quiche, eggs are packed with protein. I personally love eggs in an omelet with asparagus, mushrooms, and a little cheese. One egg has 6 grams of protein.

Cottage Cheese

I have to admit that I have not always been a fan of cottage cheese. I never liked the texture. However, a trainer friend of mine ate cottage cheese every morning and swore that it was an excellent source of protein. Here is what I have found I like: Small curd cottage cheese over a cut up apple with plenty of cinnamon on top. I could eat this combination every morning! A half cup of cottage cheese packs a whopping 13 grams of protein.

Quinoa

This odd little grain is new to many people, but it is an excellent source of iron and fiber. Quinoa is handy to use when you want to have rice. My family loves quinoa and now prefers it over rice. I have found that adding quinoa to salads, oatmeal, and many other dishes is also tasty. One cup of quinoa contains 8 grams of protein.

Pumpkin Seeds

I love sunflower seeds and would eat them by the handful, but instantly regret the added salt I was adding to my daily intake. Another friend of mine loved October because she said she got to make her own roasted pumpkin seeds. What? I had never heard of eating pumpkin seeds before. To me pumpkin seeds were the things you threw away when you were carving a pumpkin. These handy seeds are great for an on-the-go snack or in salads. One ounce of pumpkin seeds contains 7 grams of protein.

This list is not all inclusive, but it contains a few of the foods I tried and liked when cutting down on the amount of meat in my diet. Other great high protein foods include dried beans, peanut butter, soy milk, Greek yogurt, and almonds. Find the foods you like and try substituting just one meal per week with a meatless option to find out which meatless foods you prefer.

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