What are good protein-rich meat substitutes? A handy overview!

1. More and more people are choosing to eat less meat. That does not always mean a completely vegetarian diet: even as a â € ˜ flexitarian â € ™ you do without meat a few days a week. Yet many people are still a bit reluctant to cut back. Because, so the idea is, you will run into all kinds of shortages if you eat less meat, right? How do you still get enough protein as an athlete?

2. More and more people are choosing to eat less meat. That does not always mean a completely vegetarian diet: even as a â € ˜ flexitarian â € ™ you do without meat a few days a week. Yet many people are still a bit reticent about cutting back. Because, so the idea is, you will run into all kinds of shortages if you eat less meat, right? How do you still get enough protein as an athlete?

1. Understandable objections - but fortunately they are also overcome. With the right protein-rich meat substitutes you still get all the protein you need. And you don't have to worry about other nutrients with a balanced diet. Today we explain how you can eat less meat in a healthy way!

2. Understandable objections - but fortunately they are also overcome. With the right protein-rich meat substitutes, you still get all the protein you need. And you don't have to worry about other nutrients with a balanced diet. Today we explain how you can eat less meat in a healthy way!

Why eat less meat?

1. In recent years it has become increasingly clear that too much meat is not always healthy. This certainly applies to processed meats such as hot dogs, frankfurters, smoked sausages, bacon and salami, which have been linked to type 2 diabetes, stroke and cancer. ¹ Too much red meat has also been linked to cancer, for example, although the evidence is less strong than for the previously mentioned processed meat.

1. And animal fats in general may be a cause of cardiovascular disease, for example. Your health is therefore an excellent reason to eat more plant-based foods. You also do the environment a great favor by eating meat less often. Did you know that almost one sixth of global CO2 emissions come from livestock farming? With a flexitarian diet you reduce your footprint considerably!

What are good meat catchers?

1. But of course you can't just delete meat from your menu. Certainly if you now get most of your proteins out of it, this is guaranteed to lead to shortages. And there are also other substances that the average Dutch person mainly gets from meat, such as iron and vitamin B12. That's not to say you should miss out on those fabrics if you let your steak sit a bit more often.

1. However, it does mean that you should be careful to eat the right meat substitutes. So it's important to make sure you choose products that provide roughly the same nutrients as meat!

Protein-rich meat substitutes

1. Below we give you a list of seven protein-rich meat substitutes. We also indicate whether they contain other important nutrients. And of course we give some tips for the preparation here and there, so that you can get started right away.

1. Egg is a great meat substitute. For starters, it naturally contains a lot of protein: about 13 grams per 100 grams (or 6.5 grams per egg). In addition, eggs are also rich in vitamin B12 and iron. Just as important to mention: it is still said that you should eat little eggs because they contain a lot of cholesterol.

1. However, eggs only increase your good HDL cholesterol, and lower your bad LDL cholesterol. Certainly as a vegetarian you can eat a few more eggs. And because you can vary so much with it, it certainly doesn't have to be a punishment!

2. However, eggs only increase your good HDL cholesterol, while lowering your bad LDL cholesterol. Certainly as a vegetarian you can eat a few more eggs. And because you can vary so much with it, it certainly doesn't have to be a punishment!

1. Dairy is the second category of animal products that is still consumed by vegetarians. Again, it contains a fair amount of proteins. For example, milk contains 3.5 grams of protein per 100 ml, and yogurt and cottage cheese is about 13 grams.

2. Dairy is the second category of animal products that is still consumed by vegetarians. Again, it contains a fair amount of proteins. For example, milk contains 3.5 grams of protein per 100 ml, and in yogurt and quark it is about 13 grams.

1. In addition, dairy is also rich in B12. You do have to make sure that you hardly get any iron from this! However, if you make sure you get it from other sources, dairy is an excellent protein-rich meat substitute.

2. Dairy products are also rich in B12. You do have to make sure that you hardly get any iron from this! However, if you make sure you get it from other sources, dairy is an excellent protein-rich meat substitute.

1. On to the vegetable meat substitutes, then. Soy is perhaps the most popular product in that category, and for good reason. This is the only vegetable protein source that contains all nine essential amino acids. It also contains a lot of proteins: tofu contains about 12 grams per 100 grams, tempeh no less than 17 grams.

1. Finally, they both contain quite a bit of iron. Pick a good recipe: especially with tofu it is important that you marinate it well to give it some flavor!

1. Legumes are fantastic meat substitutes: they not only contain a lot of iron and other minerals, but are also full of proteins. It is not without reason that the Nutrition Center recommends eating a portion of legumes every day.

1. It doesn't have to be difficult, because endless variation is possible. Think lentil soup, hummus, falafel, chili sin carne, roasted chickpeas, salads… Plenty of room to eat something different every day of the week!

1. Nuts, kernels and seeds are not only full of protein, they are also high in healthy fats. A healthier alternative to the animal fats in meat! Most varieties also contain all kinds of vitamins and minerals, although it differs per nut type which nutrients you can expect. The Nutrition Center also recommends a hand a day in this category.

1. Much more than that is not recommended due to the large amount of calories. A handful of nuts a day is just enough as a snack, or for example to mix in a salad!

1. Algae may not be your first association when you think of meat substitutes. Yet they can indeed have great added value! Products such as spirulina and chlorella, for example, are rich in proteins, iron and other minerals and vitamins. You can easily use them in smoothies, for example.

1. Dried seaweed is also rich in protein and contains a lot of iron. Certainly in Asian cuisine, endless variety is possible. In addition to sushi, we also know delicious seaweed salads from Japan.

1. Most people think of ready-to-eat meat substitutes first. Yet they are at the bottom of the list. We advise you not to choose this too often! Although vegetarian balls, burgers and sausages contain protein and iron, they are often packed with salt and other unnecessary additives. So you eat more processed food than necessary.

1. Now and then a quick veggie burger won't hurt, and certainly if you're used to meat, it will make the transition easier. However, choose the top six items for this list, and save these meat substitutes for special occasions!