Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 17, 2023
Whether you work out regularly at the gym or are a weekend warrior who enjoys going for long runs and bike rides, chances are you have heard about how important protein is for building muscle. Red meat is one food option that is high in protein; however, some people choose to limit or forgo consuming red meat for a variety of reasons, including health and religion. Fortunately, there are many red meat substitutes that are high in protein to use instead, and here are six of them.
Popular among high protein meats, chicken is widely seen as a lower-fat, healthier alternative to red meat. The amount of protein in chicken depends on which cut you use; for example, a roasted leg contains 62g of protein in a serving, while a serving of roasted chicken breast contains 43g. Chicken is a versatile meat that goes well in a variety of dishes, including pasta, tacos and soups, or it can be eaten by itself. Cooking a roasted whole chicken is an easy and relatively inexpensive way to get a large helping of protein and feel as though you are dining at a higher-end restaurant while at home.
Many people are familiar with tofu, and tempeh is made with the same basic ingredients, except tempeh contains fermented soybeans. This leads to tempeh having a unique texture and a taste that many people describe as nutty. This red meat replacement contains 15 grams of protein in a three-ounce serving. Tempeh can be eaten by itself or in foods such as sandwiches and noodles.
Beans are legumes that are widely recognized as a good vegan protein source, with 19.7 grams of protein in a cup of navy beans and 16.8 grams in a cup of red kidney beans. Beans can be used in soups, stews and other foods in place of red meat; for example, red kidney beans are popular for use in chili, while black beans are popular in tacos. Besides navy and kidney beans, some other types of beans include white beans, pinto beans and adzuki beans. Play around with different types of beans to see which flavors and textures work best in which dish you serve.
Veggie burgers have been growing rapidly in popularity over the past decade or so, with more and more brands looking to appeal to meat eaters as well as vegetarians. Some options when it comes to veggie burgers include black bean burgers and burgers made from soy protein and heme to mimic the bleeding found in red meat. Among these red meat substitutes is the Impossible Burger, which has 19 grams of protein in a four-ounce patty. Enjoy any of these types of veggie burgers on a bun with all of the same toppings and condiments that you would place on a beef burger.
Like chicken, many people enjoy fish for its nutritional content and health benefits. In addition to protein, fish contain omega-3 fatty acids, which can benefit the cardiovascular system. There are many types of fish to choose from, including:
Besides the amount of protein, other nutritional aspects of fish vary depending on the species. For example, herring, mackerel and salmon contain more omega-3 fatty acids than some other varieties. However, these fish also have a higher fat content than others, so find a balance that makes these red meat replacements work for you.
While dairy products are not usually a direct substitute red meat, the amount of protein that they provide still makes them good red meat substitutes. For instance, most kinds of milk have around 16 grams of protein per 16 ounces, and non-fat yogurt contains 14 grams of protein in a serving. If you do not like the taste or texture of milk or yogurt, you can include cheese in many sweet and savory dishes. Some ideas include:
Parmesan has 10.2 grams of protein in a one-ounce serving, and cheddar contains 9 grams in a serving. In addition, cottage cheese is a great option for snacking, with 11.8 grams of protein in four ounces of low-fat cottage cheese.
If you’re looking to reduce the red meat in your diet, but don’t know where to start, check out our meal planning app. It makes custom, personalized meal plans based around your nutritional needs with just the click of a button.
