June 20, 2018
8 Ways to Get More Protein without Eating Meat
This post is sponsored by Abbott, the makers of Ensure Max Protein.
Everyone knows that meat has protein, but what are vegetarians or people who want to limit their meat supposed to do? No worries, there are plenty of non-meat sources of protein that I will share with you today! I am not a vegetarian but many days, we choose to eat vegetarian. The number of vegetarian protein options are endless and, many times, I enjoy them more than meat.
Protein is important for muscle repair and growth. A new study shows that more than 1 in 3 adults over the age of 50 are not getting enough protein in their diets. When I worked in long-term care, I worked with patients ranging in age from 25 to 95. Many times, they needed additional protein in their diet, and it was my job to help them meet their protein needs for healing, to help them with their therapy, and more.
Non-meat ways to get more protein in your diet:
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| Greek Chopped Salad with Roasted Chickpeas |
1. Beans
I absolutely love beans and we eat them at least a couple times per week. They are great in Mexican-style dishes, in hummus, on a salad, in soups and more. Beans are hearty and are rich in protein and fiber making them a good swap for meat. Try using black or pinto beans in tacos or chickpeas in a Greek salad.
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| Chocolate Peanut Butter Banana Ice Cream |
2. Nut butter
Nut butter is one of our favorite forms of protein because it tastes so delicious! Try all of the varieties including peanut butter, cashew butter, almond butter, walnut butter, sunflower seed butter and more. Some of our favorite ways to eat nut butter are in Asian style recipes in a peanut sauce, in oatmeal, on toast, or spread on a banana.
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| Frozen Yogurt Fruit Cups |
3. Greek yogurt
Greek yogurt is an awesome way to add protein to your diet, and it’s a good source of calcium, as well. You can use plain Greek yogurt as a swap for sour cream in many recipes. I make healthy ice cream with Greek yogurt and our family loves it.
4. Ensure Max Protein
For the quickest on-the-go protein, I like Ensure Max Protein by Abbott. It comes in Café Mocha and Milk Chocolate flavors and is awesome when you drink it cold or blend it into a smoothie. Each 11-ounce serving has 30 grams of high-quality protein and only 150 calories. I like sending them to work with my husband who is short on time in the mornings, but needs some nutrition to start his day off right.
My favorite way to drink it is blended with some peanut butter or peanut powder and a frozen banana for something that tastes like a shake. I am a carb girl so I do need to pay attention to the amount of protein that I'm eating to make sure that I'm getting enough, especially as an active mom.
I had the opportunity to learn some protein and health tips from actress Kate Walsh. You may know her best from Grey’s Anatomy, Private Practice and 13 Reasons Why. I told my sister that I would be in on an interview with her and she was freaking out! What a fun project. Kate teamed up with Abbott to help adults understand the important role protein plays in helping us meet our health goals and to share how she has incorporated Ensure Max Protein into her self-care routine. We were also able to hear from Abbott researcher, Suzette Pereira, about nutrition information for adults.
Here are some things that they had to share:
-A person who is about 150 pounds needs about 54 grams of protein per day (that is about 0.8 grams of protein per kilogram of weight, which is how we calculate protein needs for a standard adult). To put that in perspective, one egg has about 6g of protein.
-As people age, their bodies begin to slow down the ability to break down foods and absorb nutrients. Our bodies need protein more than ever at this age for mobility, metabolism, bone health, and to keep our muscles healthy.
-They recommended having protein at all three meals of the day, knowing how much protein you need to stay energized and active each day .
-Along with meat, they recommended milk and dairy products, along with tofu for protein.
-Kate Walsh says that she enjoys drinking Ensure Max Protein as a supplement to her meals or for a snack.
-To keep strong and healthy, Kate said she recommends strength training, getting enough sleep, drinking water and getting enough protein in her diet.
Ensure Max Protein is available nationwide online and at most major retailers. Head over to retailers, like Target, to try it for yourself! And check out the below video to hear Kate’s take on protein first-hand!
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| Grilled Tofu Panzanella Salad |
5. Tofu
Tofu is my favorite form of protein to use in Asian dishes. I love baking it in the oven until crispy and adding it to stir-fries. The kids love it and my husband likes it, too. Tofu is an inexpensive protein that is also vegan.
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| Quinoa Bell Pepper Pilaf |
6. Quinoa
Quinoa is one of the only plant-based complete proteins. It has 8 grams of protein per cup, which is pretty high for a grain. Swap quinoa for pasta or rice to add protein to your diet.
7. Eggs
My whole family loves eggs and I am well known for my egg bakes and different egg dishes. Eggs are an awesome source of protein, especially when you eat a couple in the morning. They are the perfect start to the day. They are also good on top of a salad, in baked goods, or in an egg salad.
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| Vanilla Berry Chia Seed Pudding |
8. Chia Seeds
We go through chia seeds like crazy in my household. Our very favorite ways to use chia seeds are in chia seed pudding, in oatmeal and in yogurt. My daughter won't eat her yogurt without it! Chia seeds contain omega-3 fatty acids, fiber and protein. They add a great boost of nutrients to many different dishes without contributing much flavor.
I have the most delicious tip to enjoy Ensure Max Protein. Just combine 1/4 cup chia seeds and one container of Ensure Max Protein and refrigerate for a couple of hours. It will thicken really nicely and your chocolate chia pudding will be ready to go. Just 2 ingredients and it tastes amazing with a huge boost of protein and other nutrients!
I partnered with Abbott for its Ensure Program. As part of this Program, I received compensation for my time. Abbott/Ensure believes that consumers and influencers are free to form their own opinions and share them in their own words. Abbott/Ensure policies align with WOMMA Ethics Code, Federal Trade Commission (FTC) guidelines and social media engagement recommendations.
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This is a very timely post! We were just talking about protein on my blog and one person that commented needed vegetarian alternatives. I'm going to share your post on all my social media channels, so my vegetarian readers can see how to get their protein. Thanks for sharing!
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