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Your Guide to Meat-Free Protein Sources


If you’re a vegetarian or vegan, for personal, ethical or health reasons, you’ve excluded meat from your diet.  However, many who refrain from eating meat or animal byproducts, suffer from protein deficiency. The average human should devote at least 20-percent of their daily caloric intake to protein (according to the Mayo Clinic), a nutrient that prompts muscle, hair, nail, and cell growth, helps fuel the body with energy, and keeps us full for longer following meals.

The good news is that there are plenty of meatless proteins to choose from, and if you’re eating protein-rich breakfasts, lunches, dinners, and snacks in between, your protein total can really add up. Here are ten meat-free, protein-rich food choices…

1. Tempeh

Loaded with roughly 15-grams per serving, this processed meat substitute is made from fermented soybeans. A mainstay in Asian cuisine, tempeh soaks up flavors in spicy stir fries, soups, stews, and curry dishes to perfection.

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