Meatless sources of protein.

Because having diverticulitis requires you to reduce your red meat intake, here are some other diverticulitis friendly foods to keep protein in your diet.

Peanut butter:
Here’s a yummy alternative to meat that contains plenty of protein. Peanut butter is one quarter protein, and can contribute to your overall protein needs, and tastes great which means you’ll have no trouble eating it regularly.

Peanut butter is also high in potassium and a good source of fiber, and also contains magnesium and potassium to help the body function at its best. It also contains Vitamin B-6, which will help benefit the liver as well as several other metabolic processes.

If you’re looking to lose weight you’ll want to make sure not to overdo it with peanut butter, as it is high in fat. Just the right amount can spur on your weight loss efforts, too much will be counterproductive.

Ideas for eating more peanut butter: Add peanut butter to a smoothie for an improved taste and to thicken it up. Use it to dip apples and celery for a healthy snack.

Tempeh:
Unless you’re a vegetarian or a vegan, tempeh has probably not been on your radar. But this is a popular choice as a meat replacement if you are looking to cut down on your cholesterol and sodium, but still want protein.

Tempeh is made from soy, and provides cardiovascular benefits thanks to the fermentation process. It’s also been noted as having anti-cancer properties. Truly this is one non-meat source of protein that is worth eating.

If you’re not familiar with how to prepare tempeh there are plenty of recipes online that will show you what you can do with it. There are even prepackaged tempeh strips you can buy to take out the guesswork.

Ideas for eating more tempeh: Tempeh makes a great stand-in for meat, so you can use it as a meat substitute for any dish that typically calls for meat. Tempeh Parmesan, Tempeh Burgers, and tempeh as a pizza topping are some ideas.

Quinoa:
Quinoa has been in the national spotlight due to its healthy elements, and the fact that it’s gluten-free. It contains a substantial amount of protein for not being a meat, and that’s just one of the many features it has.

Quinoa is rich in nutrients, and contains all of the essential amino acids the body needs. This makes it a very well-rounded addition to your diet. It’s also full of fiber, potassium, and other minerals that will help you feel better overall.

There are many more benefits of quinoa, including it being low on the Glycemic Index, lowering your cholesterol, blood pressure, and blood sugar levels.

Ideas for eating more quinoa: A side of quinoa makes a great substitute for rice or pasta since it contains more protein, fiber, and minerals than those common side dishes.

Eggs:
The incredible, edible egg makes it into the top ten for containing 13 grams of protein. While the debate still continues as to whether or not eggs are good for you, the protein they contain is undeniable.

Strict vegetarians and vegans will opt out of eating eggs, but lacto-ovo vegetarians will consume them as they aren’t animal flesh.

You’ll need to eat two large eggs to get the 13 grams of protein listed here. You’ll also need to eat the entire egg to get the most protein from it.

Ideas for eating more eggs: Eggs are one of the easiest and foolproof foods to make. It’s easy enough to cook up two eggs any style, or hard boil them so you can take them on the go. They also factor into many baking recipes, and can be used in creative ways as a main dish like a quiche or in a casserole with other meat-free foods.

Cottage cheese:
Low-fat cottage cheese is often recommended on diet programs because it provides plenty of protein, without a lot of fat and calories. When paired with fresh fruit it provides a balanced meal of protein and carbohydrates.

Cottage cheese also contains vitamins and minerals, but is a bit high in saturated fat so you won’t want to eat too much of it in an attempt to make up a lack of protein from not eating meat or cutting back on meat.

Vegans will of course take a pass on cottage cheese because it’s made from milk, and therefore an animal byproduct. Most vegetarians will eat dairy products,

Ideas for eating more cottage cheese: Cottage cheese is a popular breakfast food when eaten with fruit. But it also tastes amazing when eaten with spaghetti as it lends the taste of ricotta cheese with less fat and the same amount of protein.

Greek yogurt:
the past years due to its higher protein content, lower fat content, and ability to replace sour cream in a recipe.

Greek yogurt can contain up to twice as much protein per 100 grams than regular yogurt. That’s why if you’re going to eat yogurt, you should make it Greek yogurt. And if you’re going to eat sour cream, you should switch it to Greek yogurt if you’re trying to increase your protein intake, as it has nearly 5 times more protein than sour cream.

You can find Greek yogurt in several different flavors and varieties. We recommend going organic so that you know your yogurt was made from organic milk and will be free of antibiotics and growth hormones found in conventional milk.

Ideas for eating more Greek yogurt: Eat Greek yogurt with fruit or use it as a much better alternative to sour cream. It goes great with a meatless Mexican dish to give the taste and texture of sour cream with plenty more protein.

Tofu:
The quintessential vegetarian food, tofu ranks surprisingly low in protein relative to the other foods on our list.

It is easily the most often substituted item for meat, and has been popular in vegetarian cuisine for decades. It has its origins in ancient China and comes in many different forms, tastes, and textures.

Even though tofu is used to replace meat in many vegetarian dishes, its protein content is not as concentrated as chicken breast, beef, or fish, so it’s not exactly the best at accounting for the loss in protein if you’re giving up meat completely. Consider some of the other meatless protein items like seitan or tempeh for more bang for you protein buck.

Ideas for eating more tofu: Your imagination is the limit when it comes to tofu, as it can be used to swap out meat in just about any meat dish. It can also be added to soups and stews, and is commonly eaten as a hamburger patty or a tofu dog.

Hummus:
Hummus, the Middle Eastern dip made from chickpeas, is a very good source of protein, and can help round out your daily need for protein if you’re trying to get it from non-meat sources.

Hummus not only contains chickpeas, but also tahini, olive oil, and lemon juice, so it gets the nutritional benefit of these ingredients and makes it all very easy to eat. These benefits include calcium, healthy fats, and antioxidants to help with a wide range of health issues.

Eating chickpeas directly is a better way to meet your protein needs, but not quite as tasty in most instances. One hundred grams of chickpeas will give you 19 grams of protein.

Ideas for eating more hummus: Hummus makes a great dip for just about any vegetable, and it also works well as a salad topper. Try using hummus instead of salad dressing to spruce up any salad.

Kale:
Kale has been making waves in health food circles and is a fitting example of how powerful a vegetable can be. It contains enough protein to rank on our countdown, but kale alone is not enough to make up for not having meat. When combined with other high-protein meat-free sources you’ll have no trouble meeting your needs.

Kale is also high in fiber, and is a cruciferous vegetable, with research showing that it may be helpful in preventing cancer and other diseases.

There are a few different types of kale, so be sure you try each of them out to see which ones you like best. Curly kale is perhaps the most readily available, but give baby kale a try if you don’t like the curly kind.

Ideas for eating more kale: Bake up leaves of kale into kale chips. Season with your favorite seasonings and enjoy them like you would potato chips.

Milk:
Cow’s milk and soy milk have the same amount of protein per serving, so vegans can opt for soy milk, and ordinary vegetarians can go with cow’s milk.

Both soy milk and skim milk have been used as part of a healthy diet to promote weight loss and both contain calcium for stronger teeth and bones. Since many recipes call for milk they’re both great ways to bump up the protein level without adding much in the way of fat and calories.

No matter which form of milk you go with, be sure it’s organic. You’ll be avoiding antibiotics and hormones found in ordinary cow’s milk, and you’ll be staying free of pesticides and herbicides used to grow conventional soybeans.

Ideas for drinking more milk: Use soy milk or cow’s milk in cereal, milk shakes, and hot chocolate. Soy milk makes a great substitute for any situation that calls for regular milk if you’d rather not drink cow’s milk.

Spinach:
Popeye was onto something with his spinach intake, but protein is just one part of what makes it so healthy. In fact, even though it made our list of good sources of protein it’s not as if it’s a protein juggernaut, but it does contain enough to rank.

There are a few different types of spinach to go with, you can opt for baby spinach, or leafy spinach, fresh or frozen. Spinach goes great in a green smoothie, and tastes amazing as a pizza topping. In fact, you can make an amazing meatless pizza high in protein by just using items found on this list.

Spinach leaves are highly absorbent while it grows, which is why if you choose just one vegetable to buy organic, make it spinach.

Ideas for eating more spinach: Add spinach to any fruit smoothie to instantly turn it into a green smoothie, increase the amount of protein added, and get more vitamins and minerals.

Broccoli:
You’ve likely known for a while that broccoli is one of the healthiest vegetables you can eat, but did you know that part of the reason is that it contains protein? While it doesn’t provide enough protein to make a big dent in your daily needs, it is a respectable source of vegetable protein that can contribute to the bottom line.

Other facets of broccoli that make it so healthy are its fiber content and that it’s a cruciferous vegetable. Cruciferous veggies are always making the news for their health benefits, including helping to battle cancer and preventing heart disease.

Frozen broccoli is a great buy, since it keeps for extended periods of time and is ready in a jiffy just by steaming it.

Ideas for eating more broccoli: Broccoli usually gets relegated to a side dish, but it works great in veggie casseroles, soups, and even vegetarian chili. Make a high-protein soup with broccoli and other items listed on this page and you’ll have meatless dish you can use whenever you need a protein boost.

Avocado:
While not the highest protein count for a meatless source of protein, avocados should not be overlooked. They’ll not only add to your total protein for the day, but they’ll provide other healthy benefits that will help facilitate healthy living.

Avocados are a great source of healthy polyunsaturated and monounsaturated fats, and have more potassium per gram than a banana. They’re one of the healthiest foods you can eat, and their protein content is only a small part of that reason.

Go with organic avocados whenever possible. They’re ready to eat when they’re soft, but be sure to use them up before they go bad.

Ideas for eating more avocado: Use avocado as an add-on to just about any meal. It makes a great palate cleanser between different side dishes and mains, while boosting your healthy fats, providing you with potassium and fiber, and of course a bit of protein.

Source: http://bembu.com/high-protein-vegetarian-foods

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