The Vegan Lifestyle: Why It’s Healthier Not To Eat Animals

The Best Meat (Protein) Substitutes

When giving up meat, you really need to be aware of how much protein you take in every day. The DRI (Dietary Reference Intake) is 0.8 grams (0.03 ounces) of protein per kilogram of body weight, or 0.36 grams (0.01 ounces) per pound. Basically, you are looking at 56 grams (1.97 ounces) per day for men, and 46 grams (1.62 ounces) per day for women. 

The best substitutes of protein to look at, when giving up meat, are tofu (contains 10-19 grams of protein per 100 grams), green peas (9 grams), quinoa (8-9 grams), and nuts. Nuts contain different grams of protein, and the most protein you will find is in raw peanuts (7.3 grams per ounce), followed by almonds (6 grams), brazil nuts, cashews, hazelnuts, pine nuts, pistachios, and then walnuts (all providing 4 grams per ounce). Vegetables containing the most protein are broccoli, sweet potatoes, asparagus, spinach, brussel sprouts and regular potatoes. Great high protein fruit choices are mulberries, bananas, guavas, nectarines, cherimoyas and blackberries. What will happen with your digestion when you start eating this way?