Protein does not always have to come from animals like cows, pigs, chickens or fish. Protein is actually more abundant in foods than one might think, and its sources include a wide variety of options that may be used in many different ways.
Tofu is high in protein and calcium and contains zero cholesterol. Tofu is made from soybeans and can be firm, soft or silken. Firm tofu can be cut into cubes and baked, grilled or used in stir fries and soups. If you need tofu to hold its shape, use firm tofu. Soft tofu and silken tofu are perfect for blended or pureed dishes.
Tofu is a versatile food because it is like a bland sponge that will soak up the flavor of any dish. Remember that tofu, like meats, must be kept cold. You may also freeze it for up to five months.
Lentils are seeds that come from a plant. They are very high in protein, with 18 grams per cup. They also contain soluble fiber, lots of iron and zero cholesterol. Lentils can be used in soups and stews and served over brown rice. Lentils are like soy in that they readily absorb flavorings of other ingredients. If you don's like the consistency of tofu, lentils are an excellent alternative.
Another way to supplement your diet with some protein is with protein supplements. These come in bar or powder form and are made of whey, soy or other nonmeat sources. The powder supplements may be mixed with water, juice or milk.
Protein supplements usually have other ingredients, like amino acids, various vitamins and minerals, depending on the type and brand of supplement.
Soy, the same ingredient that makes up tofu, is also used in a plethora of other food items. Today you can find soy-based milk, cheese, yogurt and ice cream, to name a few. Soy is versatile and does not include the cholesterol found in meat but is high in protein, vitamins and minerals. Soy is also available in capsule form.
Milk and Eggs
Milk and eggs both are rich in protein. Try a vegetable omelet, milk mixed with a protein powder or a hard boiled egg on a salad or as a snack.