Vegetarian Alternatives To Tofu

For most non-vegetarians and some vegetarians, when it comes to protein, it seems that only meat, eggs, milk and seafood can come to mind.

However, after switching to a vegetarian diet, you may have learned more about food and nutrition, and realized that protein is not just a matter of eating meat, and it may even have nothing to do with eating meat.

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Today, let's take a look at  common plant foods that are all high in protein:

Be aware, however, that the protein content of different types of food varies widely, and the amount of food you normally eat also varies.

Both 'how much' and 'what to eat' affect nutrient intake.

If you want to effectively supplement protein, you need to choose a variety that can be eaten in sufficient quantities for a long time.

The easiest way to get sufficient and balanced nutritional intake is to eat a balanced, rich and varied diet.

Healthy meal plate for vegetarians: grains, beans, vegetables, fruits + healthy fats to ensure reasonable energy and nutrient intake.

According to the recommended balanced vegan diet, the daily protein intake is rough as follows:

It can be seen that beans and grains are the main sources of vegetarian protein. Cereals are the most common staple food in our three meals a day. As long as the quality of the staple food is not too bad, basically, 30-40% of the daily protein requirement is guaranteed. But most people don't eat enough beans (soy products) with every meal. If you don't pay special attention to the intake of beans (soy products) at each meal, you may have a large gap in your protein intake throughout the day. Occasionally, it doesn't matter if you eat less protein food, but if you have poor eating habits, long-term insufficient protein intake will cause malnutrition. The body is very honest, and problems will occur if it is not satisfied. In order to have balanced nutrition and good health, vegans must ensure that they eat enough beans (soy products) every day. In order to supplement protein, I have also had a situation similar to the subject of the subject who has soy milk, tofu, tofu brain every day, but this is really not a state of life that ordinary people can persist in. After watching a bunch of meal prep videos and materials, I learned some basic principles of nutritional meals.

1.The content of each meal is divided into categories: starch, protein, fat, vegetables, and fruits. By choosing foods in this category, you can ensure an adequate intake of macronutrients and micronutrients.

2. Subdivide food categories into subcategories (such as cereals, yams, miscellaneous beans, etc. under starch), and allocate different subcategories of food to different meal times to ensure dietary diversity for each day and each meal. Referring to this principle of food matching, 

Divide protein foods into three subcategories: breakfast, and mixed protein foods. 

High-protein fruit muffins (premixed powder mixed by yourself, with different flavors), mixed nut oatmeal (also mixed with various high-protein ingredients by yourself), and vegetarian protein drinks (buy ready-made, vegan protein on the Internet) There are many powders, such as Garden of life, MRM) lunch, soy products. Bean sprouts, dried tofu, thousand sheets, yuba, all kinds of tofu, vegetarian meat, natto, fermented bean curd, soybean paste. For dinner, mixed beans. Mainly chickpeas, lentils, and occasionally broad beans and peas (kidney beans, red beans, etc., I count them as high-protein starchy staple foods). High-quality protein foods can have obvious differences in raw materials and tastes. In the same way, starches, fats, vegetables, and fruits are also subdivided into different subcategories. Choose different subcategories of food for each meal, taking into account taste and nutrition. I have tried this method for several months, and the experience is very good. Whether it is eating at home or eating out, it can be adjusted flexibly. It is a long-term sustainable diet plan. Although it was a little troublesome at first and required getting used to, it was nothing to vegetarians. Finally, I want to emphasize that starchy (staple food) foods are the most important source of carbohydrates, the second most important source of protein, and the main source of various vitamins and minerals in the regular diet, which are very important to health. While solving the protein problem, don't forget to improve the quality of staple food. wish health