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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


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  • Thanks for the great ideas! I find I'm having a really hard time meeting my protein goals each day. My fat and protein values almost always swapped, can be very frustrating, but I'm treating it like a treasure/scavenger hunt. Can I find the right foods to make my numbers work-a game mentality helps!
  • Thanks for the article, I'm finding it a real challenge to get the right balance of everything each day! It's a fulltime job...
    very good and informative ,thanks for posting such articles abt health awareness and facts
    I have been on this program for one week now. I am finding I am really lacking in
    protein as I am also watching my fats and cholesterol. It was a problem before, but
    now actually recording and seeing it in front of me, makes me realize I need to get more
    protein in my day.
    This article came just when I needed it!
    Thank you!
  • This is a great article. Thanks for the information!
  • CAS20022
    Thanks for this great article!
    I am eating Tofu Muffin everyday. My husband is getting good mustle and I am keeping my weight. I am getting TOFU MUFFIN in Kelowna's small bakery. TOFU MUFFIN taste great.
  • Perfect! Thank you very much! I am interested in cutting out meat. I only eat mostly chicken anyway. There are fabulous recipes on this site for every just about every dietary need as well...thanks much for chef Meg and others who contributed recipes!
  • I am not looking to eliminate meat, but read this instead because I am looking for ways to reduce my fat intake while still getting enough protein. Thank you! This is helpful.
  • KALENA9999
    Thank you Sarah over and over. Finally a sound article, easily understood with food tables that i will print. Most of all i like being able to glance through and compare the different proteins. I am vegan and this really helps.
  • I love this article and the timing couldn't be better. I was just thinking of going vegetarian. Note to all about soy!! I may be incorrect but my understanding is there is a LOT of the amazon rain forest being ripped down to grow soy and the largest soy producer is south america. While it may be an incredible source of protein, if you are an individual who likes to tread lightly upon our earth, be aware!!
  • TERI081010
    Don't list soy! Soy isn't good for you! My sister used to eat a lot of soy for a long time and she ended up with Thyroid cancer! There is a connection there; don't consume soy!
  • Thanks so much for sharing. I'm vegetarian so this is very helpful!
  • Too much negative information available on soy for me to think that depending heavily on soy is a good idea. With so many people eating vegan diets, that leaves out milk, milk products and eggs. What's left? Quinoa is the only complete vegetable protein that I know of unless you want to combine (corn and beans, for example).

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