5 Foods to replace red meat

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Alternatives that give the body the amount of daily protein it needs.

1. Grains.

Lentils, chickpeas, and beans contain large amounts of protein, iron, and fiber.

"It is recommended to eat 1 to ½ cup of beans [black, red or other]," explains a dietitian. "And the good thing is that today we have evidence that we do not have to eat grains combined with carbohydrates [like rice or potato] to get the amino acids that help us acquire the proteins that the body requires."

It is estimated that ½ cup of cooked lentils or beans has 9 grams of protein.

2. Tofu.

Being a food prepared with soy milk (a legume), it has a large amount of protein, iron, calcium, and magnesium.

"Although we must remember that the amount of protein and calories a person needs depends on their weight, height, age, and gender, in the case of tofu it is recommended to eat 3 to 5 ounces per meal to replace meat,".

A 3 to 5 ounce serving of tofu replaces a piece of meat.

3. Eggs.

Eggs are an excellent alternative to substitute meat for its high protein content. An entire egg, standard size, contains 6 grams of protein.

"People with cholesterol problems, who have limited egg consumption by the fat that has the yolk, can only eat the clear that is pure protein," said the certified nutritionist.

Egg white contains about 3.6 grams of protein.

4. Cottage Cheese.

For those who like dairy products, cottage cheese is an excellent substitute for meat. "This is a very good food. It has a lot of protein, calcium and is low in fat and carbohydrates, "says the dietitian.

A 4-ounce serving of cottage cheese has 14 grams of protein.

5. Nuts and seeds.

Almonds, peanuts, walnuts, sunflower seeds or pumpkins are a good source of protein and vitamin E.

An ounce of nuts, such as peanuts or sunflowers, provides fiber and 3 to 8 grams of protein.

"Peanut butter is very rich in protein, but because of its high-fat content it is only recommended to eat only two tablespoons of it,".
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