With the price of meat rising, many of us are looking for
alternative sources of protein for our families, especially growing children who
need protein. Let’s explore meat alternatives that are both kid and pocket
Lentils have 18 grams of protein per cup, and lentil bean
soup makes for a delicious and filling meal. You can buy lentil bean soup
canned or prepare it fresh. I like Amy’s Lentil Vegetable Soup. This brand is
not only delicious, but it has a good amount of vegetables in it such as
carrots and green beans. If you prefer to make your soup from scratch, there
are super easy recipes you can find online.
Quinoa is another terrific source of protein, delivering 8
grams of protein per cup. Qrunch makes a frozen quinoa burger that can be pan
fried from frozen, then served over a bed of lettuce, or you can make it into a
burger with a bun, lettuce, tomato, and onion. Try this delicious Quinoa
Salad. It can be a meal on its own or used as a side dish.
Nut butters, including peanut butter, can have 7-8 grams of
protein per 2 tablespoons. Look for those that have no more than two
ingredients such as the nut itself and salt. Watch out for nut butters that
contain a lot of sugar. Make a peanut butter sandwich or have a snack of celery
sticks with peanut butter or other nut butter.
Tofu has 10 grams of protein in a ½ cup. You can use crumbled
tofu in place of ground beef and make tacos. You can also use cubed tofu in
your favorite stir fry recipes. I recommend buying only organic tofu.
Pinto beans and black beans contain a little over 15 grams
of protein per cup. Make a large pot of chili and divide it into individual portions,
which can then be frozen for future lunches. Crumbled tofu or Beyond Meat
Crumbles, which has 14 grams of protein in a ½ cup (found in the freezer
section), can be added for additional protein. Top with 2 tablespoons of
shredded cheddar cheese, and you have another 7 grams of protein!
Bada Bean Bada Boom is a broad bean crunchy snack, with 7
grams of protein in a 1-ounce bag. Pair the Sweet Cinnamon flavor with a nut
butter, and you have a protein packed savory snack. There is just 1 gram of
sugar in a 1-ounce bag. The sweetness comes from stevia which makes it a low
Whether you are trying to save money, or trying to eat less animal protein, we’ve got you covered.