How to replace meat in the diet - recommendations for vegetarians. How to replace meat in a vegetarian diet How to replace meat in a diet

A common mistake that fasting people make is that they continue to eat the same way as before, simply excluding meat and other animal products. There are bread, pasta, potatoes, 1-2 varieties of cereals and vegetables. It is sad to eat like this even for one week, and all 7 weeks of Lent are sad and far from good for health and figure.

Diet of the Templars

Compliance with the diet was mandatory for the knights of the High Middle Ages. Some of them lived to be 70 years old. The diet was based on seafood and legumes. Meat - no more than three times a week.

In the era of the High Middle Ages, when the average life expectancy fluctuated between 25 and 40 years, members of the knightly order of the Templars often reached twice that figure and often overcame the 70-year milestone. One example of such longevity is Jacques de Molay, the last Master of the order, who passed away at the respectable age of 71, and then not by natural death, but burned at the stake.

From the data of historical documents of the XI-XIV centuries. looms just such an image of the long-lived Templars. “Obviously, their lifestyle was different, which led to a longer lifespan, and first of all it is about nutrition,” emphasizes Francesco Franceschi, director of the emergency department. medical care of Rome's Polyclinico Gemeli, who led a study titled "The Knights Templar Diet - The Secret to Their Longevity?", the results of which were recently published in the international scientific journal Digestive and Liver Disease.

“The members of the Knights Templar,” explains Franceschi, “lived their lives according to the “Latin temple rule,” which included chapters on nutrition and hygiene at the table. As for nutrition, the professor continues, the charter forbade them to eat meat more than three times a week. Meat has been replaced by fish, vegetables, and especially legumes, which are nature's most powerful prebiotics and create an optimal environment for the "good" bacteria that make up the intestinal flora."

Compared to the classic meat-based diet of the era (especially for the wealthy), the Templars preferred low-fat diets that reduced the risk of gastrointestinal cancers and metabolic syndrome, which creates a breeding ground for the development of cardiovascular diseases, diabetes and cancer.

What can replace meat in fasting.

In order for fasting to really become a cleansing and prolong our lives, it is better to change the habitual structure of nutrition, because proteins and fats are found not only in meat, fish and milk, but also in many plant products. We have selected for you delicious and healthy additions to the table that can diversify your diet with health benefits.

Legumes

IN flora legumes are the champions in terms of protein content. The legume family is huge. In addition to the usual yellow peas and white beans, there are dozens of varieties of lentils, chickpeas, mung beans, dolichos, adzuki, green beans and asparagus beans. By the way, peanuts are also from the legume family. Lentils provide the widest field for experiments (especially since some of its varieties contain up to 35% protein). Small red lentils boil quickly and can become the basis for mashed soup; large green when cooked retains its shape and looks great in soup and salads; small black has a nutty flavor and goes well with vegetables. Most varieties of lentils do not need pre-soaking, but take a long time to cook. To make a soft lentil "porridge" for garnish, boil 3 parts water and add 1 part washed lentils. Cook over low heat for 30-40 minutes until the water has completely evaporated. Salt at the end of cooking.

Peas

Common yellow peas can be used to make a spicy Indian-style soup. To do this, soak a glass of whole peas in cold water for 3-5 hours (chopped peas can not be soaked), boil water in a saucepan, throw peas into it and leave it on low heat for half an hour. Do not salt - this is important! At this time, finely chop the carrots and onions, a piece of ginger and chili pepper to taste. Heat up in a frying pan sunflower oil, fry it all over high heat with other spices: ground black pepper, zira, cardamom, coriander. When the peas in the pan begin to boil, pour the contents of the pan into it and adjust the taste with salt. Simmer the soup for another 3-5 minutes and serve hot. The rise of strength and satiety for several hours are guaranteed!

Porridge and bread

It should be remembered that the proteins in legumes are incomplete, they lack several essential amino acids. Therefore, legume dishes must be alternated with cereals, where, in addition to carbohydrates, proteins are also present. The variety of cereals is even more huge: buckwheat, oatmeal, pearl barley, barley, wheat, millet, corn, rice. Add exotic cereals to them: bulgur, couscous, quinoa, brown, black, wild and all kinds of other rice - and you can never repeat yourself in dishes for three weeks! Speaking of pasta and bread. In fasting, give preference to bran or rye bread and pasta made from whole grain flour. Bran contains proteins that are very valuable for our body: albumins and globulins. Avoid baking with refined flours that are high in sugar. Although these products are not formally banned, there is very little benefit from them, the so-called "empty calories".

mushrooms and vegetables

Mushrooms are also rich in proteins, but you shouldn’t get carried away with them, since in spring they are available mainly in pickled or dried form, and we don’t need extra vinegar and preservatives. Nevertheless, soup made from dried whites is such a delicious dish that even the thought of meat does not arise. Vegetables will also help not to be left without proteins. Yes, they also contain proteins, but in very small quantities. The main value of vegetables is still in vitamins, trace elements and fiber. A common mistake fasting people make is eating lots of fresh vegetables. Such food is heavy on the stomach. Of course, cooking does not increase the content of nutrients in vegetables, but makes them more digestible for humans. In addition, fat-soluble vitamins (A, E) are called fat-soluble vitamins because fats are needed for their absorption, whether animal or vegetable. That is why during fasting, vegetable salads simply need to be seasoned with oil, and for soups and side dishes, vegetables do not hurt to fry a little. Do you know how to cook onions, which makes this vegetable so tasty that a family of two can eat a whole kilogram of it in a day? The secret is simple: we cut the peeled onions into thick rings, trying not to break their shape, bread them tightly in flour and fry on both sides, like pancakes. All. The dish is ready! The onion bitterness is gone, but the sweet juice, and with it all the beneficial substances, remain. This method is suitable for many hard vegetables: carrots, pumpkins, turnips, even potatoes. And if you experiment with breading and try wheat, rye, pea, rice flour, then each time new nuances will appear.

And some more beauty

On strict days of fasting, it is not at all necessary to suffer without fat. Large amounts of fats are found in olives (olives), avocados, coconuts and any nuts and seeds. Naturally, olives should be real: large and oily, avocados should be soft, and coconuts should be fresh. Olives are ideal for adding flavor and extra fat to green salads.

The relatively high popularity of vegetarianism in last years makes many people look for something to replace the meat they refuse. Nutritionists, of course, do not recommend excluding meat food completely, but in fact, it is quite possible to live without it, if you do not forget about the main rule healthy eating- nutrient balance.

Contrary to popular belief, man is neither a herbivore nor a "fruit-eating" creature. We are omnivores, our body is adapted to consume any food, both plant and animal. That is why we need animal products.

Meat contains a large amount of biologically complete protein, which contains all the essential amino acids. Meat contains several times more B vitamins, it contains animal fat and cholesterol, which many people fear, but which the human body needs. Meat food is rich in extractive substances that can increase appetite and stimulate the digestive glands. Finally, it is meat that contains the largest amount of iron, and in the form in which it is best absorbed. It is no coincidence that in the old days, people were given meat and liver for treatment.

However, meat does have its downsides. There can really be a lot of cholesterol in it, and because of this, the intake of animal food by people suffering should be limited. Extractive substances are not what patients need. fat people More importantly, what is difficult to achieve with the help of meat. Red meat and organ meats (liver, kidneys, heart, tongue, etc.) also increase the level of uric acid in the body. And this is a direct harm to health at.

Do not forget about the oncogenicity of red meat, especially in the form of sausages. A recent report from the World Health Organization explicitly "blames" these foods for increasing risk. Obviously, replacing meat with something safer is a smart move. But what to eat if you exclude beef, pork, poultry meat from the diet?

"Animal" meat substitutes

If a vegetarian is not fundamental in his beliefs and refuses only meat, he has plenty of opportunities to replace meat with other animal products.

Milk and dairy products

In terms of amino acid composition, cottage cheese made from whole cottage cheese is closest to meat. It contains 15% complete protein, fully meeting the needs human body, as well as a large amount of calcium, phosphorus and. In addition, cottage cheese contains a number of substances (choline, methionine, etc.) that prevent the development of atherosclerosis. Low-fat cottage cheese (the so-called "skinny" with a fat content of 0.5%) is even more useful, since it has an exceptionally low amount of saturated fatty acids in it, combined with a fairly high protein load.

A high concentration of nutrients is also found in cheeses. 25% protein, 25-30% fat - this is an approximate qualitative composition good cheese(Unfortunately, it’s quite difficult to find this on store shelves lately).

Any sour-milk drink can serve, if not as a full-fledged substitute for meat, then as a good addition to the plant-based diet of a vegetarian (to be precise - lacto vegetarian). A person can easily get the missing amino acids from a glass of milk, curdled milk, etc.

Egg white is recognized by all nutritionists as ideal. It contains all the necessary amino acids, it is absorbed by the body by 97-98%, if you use only it - cholesterol in digestive system does not fall, as it is contained in the yolk. Protein omelets- an integral part of many therapeutic diets. That is why eggs can be an excellent substitute for meat.

Fish and seafood

This category includes various representatives of the animal world that lives in the water. The protein contained in fish is not inferior to meat in its composition. A serious advantage of fish is that it is better digested than meat due to the low content of poorly digestible connective tissue.

The nutritional value of fish is also high due to the increased content in many of its varieties and omega-6 fatty acids. These substances are extremely important for the processes taking place in the body, have an anti-inflammatory effect, and inhibit the growth of "bad" ones. It is no coincidence that in countries with traditionally high consumption of fish, the level of atherosclerosis is relatively low.

Fish is also rich in trace elements: potassium, and most importantly, phosphorus, which is indispensable for maintaining bone strength. In addition, it contains many vitamins, especially group B, and the liver of many fish contains a high content of vitamins A, D, E.

The above described products suitable for those who refuse only meat. However, there is a category of vegetarians who completely ignore any food of animal origin, regardless of whether the animal was killed to obtain it or not. Such people are called vegans or Vitarians. It is somewhat more difficult for them to choose a complete replacement for meat, since neither vegetables, nor fruits, nor cereals individually contain a complete set of proteins. However, with the right diet, vegans can get everything they need from plants.

Legumes

This category of plants includes, beans, and also mistakenly considered a nut. They contain a lot of vegetable protein, which is well absorbed by the body. The disadvantage of most legumes is the rather high content of carbohydrates that provoke. Peanuts also contain a large amount of fat, and this should be taken into account in the fight against excess weight. Another disadvantage of legumes is the lack of methionine in them.

Separately, we should talk about soy. This plant has an incredibly high protein content, in its composition as close as possible to the animal. Soy isolates, tofu, natto, miso, soy milk - all these products can be a complete replacement for any meat product.

Cereals

This category of plants can include all those products from which various cereals are made - rice, wheat, buckwheat. The latter is considered an ideal cereal, as it contains the highest amount of protein. Oatmeal is also very useful, but due to its relatively high fat content, it should not be made the main cereal in the diet of a vegetarian.

The lack of essential amino acids makes cereals an inferior substitute for meat. The way out here may be to cook meals with the addition of soy milk enriched with vitamins - this will allow you to get a complete set of amino acids, as well as ensure that you meet the need for calcium, which is also lacking in cereals.

Vegetarians consider nuts to be exceptionally high in protein. However, even a superficial analysis of sites dedicated to the rejection of meat, shows that their knowledge is limited to this. But despite the high protein content, nuts cannot provide the body with all the necessary set of amino acids. They contain too little tryptophan and lysine, and without these substances normal metabolism is impossible. However, the combination of nuts with legumes and cereals solves this problem.

In fact, there are practically no minuses in the rejection of meat, if you do not switch to pure vegetarianism. Eggs, fish, dairy products may well provide a person with absolutely all the necessary substances, including proteins, macro- and microelements.

Another thing is veganism. The main problem of vegans is the lack of vitamin B12 in plant foods. Some sites indicate that it can be obtained from seaweed, soybeans and other plants. However, this is blatantly false information. Vitamin is found only in animal foods, which include meat products (liver, kidneys), fish, shellfish. In much smaller quantities, it is found in cheeses, meat, eggs, and lactic acid products.

The lack of vitamin B12 in plant foods makes them biologically inferior. However, in the West, special vegan products are produced artificially enriched with this substance. In our country, we can recommend to vegans additional intake of vitamin complexes and food supplements containing vitamin B12.

It is believed that a person can live for about a month without protein. This microelement is necessary for the normal functioning and proper functioning of the body. Protein is found in large quantities in meat products. This article will discuss whether it is possible to do without meat. Considered the main substitutes meat products.

Why is protein needed?

The trace element is a building material for cells. It regulates the production of hemoglobin, enzymes, hormones. Increases immunity, helps the body digest and absorb vitamins, fats and other substances. It also ensures the proper functioning of the metabolism.

Important! Meat is one of the main sources of protein. It is necessary to refuse the use of the product gradually. Otherwise, problems with the digestive system may occur.

Meat contains the following substances:

• vitamins;
• amino acids;
• iron.

In order to replace meat, you will need to find alternative sources of protein.

How to replace meat in the diet?

Today, a vegetarian diet is widespread in the world. These people do not eat meat for ethical or other reasons. They get protein by eating other products of plant (animal) origin.

1. Legumes

A large amount of protein is found in the following grains:

• beans;
• lentils;
• peas.

Legumes also contain vegetable proteins. They are necessary for the proper assimilation of products. Beans should be consumed in moderation. Otherwise, bloating will form. It is recommended to combine grain crops with vegetable dishes.

2. Dairy products

Dairy products have a lot of protein.

Cottage cheese

This is a great alternative to meat. The product contains a sufficient amount of protein (more than 15%). It is best to purchase cottage cheese made from whole milk. This product contains many useful substances:

• phosphorus;
• methionine;
• calcium;
• methionine;
• vitamin b.

Regular consumption of cottage cheese in food can reduce the risk of atherosclerosis.

Dairy products

These include kefir, fermented baked milk, curdled milk and other fermented milk drinks. They saturate the body with the necessary amino acids.

Cheese

The product contains a large amount of protein - more than 25%. At the same time, it is very difficult to find high-quality cheese without additives and harmful substances.

3. Tofu

It is compressed soy milk. In addition to protein, tofu also contains other trace elements (for example, amino acids).

The main advantage of the product is its versatility. It can be used as a supplement or on its own. Many people like to eat tofu along with soups or fried foods.

4 eggs

Egg white must be present in the diet. It is easily absorbed by the body and contains all the necessary substances. The product is very popular among people who are actively involved in sports. Eggs help build up quickly muscle mass.

5. Mushrooms

A good option to replace meat products. Mushrooms are rich in protein and low in calories. In order to avoid problems with digestion, do not use this product often. Mushrooms are a fairly heavy food that is difficult for the body to digest.

6. Seitan

The product is made from wheat protein. The manufacturing process is to remove starch from wheat. This procedure allows you to saturate the seitan with a large amount of protein.

Seitan tastes like chicken and has a special aroma. The product also contains gluten. That is why it is forbidden to use seitan for people who are allergic to gluten.

7. Nuts

It is recommended to observe the measure when eating nuts. They cannot completely replace meat. This is due to the fact that the product lacks the necessary amino acids. Nutritionists advise combining the product with cereals or legumes.

8. Tempe

The composition resembles tofu, is made on the basis of soy. The main difference is that soybeans are used for making, not milk. Tempeh is produced by fermentation. The product has a dry texture and may sometimes contain a small amount of grains or beans.

Unlike tofu, tempeh is high in fiber, magnesium, and gut health benefits. The product is usually added to salads or used to stuff sandwiches.

9. Seeds

In addition to protein, sunflower seeds contain vitamins, fats, amino acids, carotene and other substances. It is not recommended to consume a large number of seeds. Optimal daily rate- no more than 100 grams. Otherwise, there will be problems with digestion.

10. Cereal crops

To provide the body with protein, the following cereals should be included in the diet:

• wheat;
• barley;
• corn;
• buckwheat;
  oats.

When eating cereals, the body receives the necessary vitamins and nutrients. However, cereals cannot completely replace meat. Therefore, it is worthwhile to combine cereals with other sources of protein.

11. Textured Protein

It is a plant product derived from soybean oil. The manufacturing process is as follows - the protein is separated from the fat by high temperature.

After that, a product is obtained that looks like ordinary cottage cheese. In order to prepare a textured protein, you need to soak it. Preferably in boiling water or hot water.

12. Greenery

The product contains amino acids necessary for the body. It is recommended to add green leaves to salads, soups, or use as an independent dish.

Plants with the highest protein content:

• spinach;
• dill;
• cilantro;
• parsley;
• celery;
• cabbage.

Nutritionists advise to use smoothies made from greens and vegetables. They are very beneficial for the body.

Features of choice

Not all meat substitutes contain essential trace elements. That is why the diet should be varied and balanced.

Important! Before purchasing products, you should carefully study the composition indicated on the package. This is especially important for vegetarians who do not consume animal products.

The benefits and harms of vegetable protein

The composition of vegetable protein practically does not differ from animal protein. The main component is amino acid residues. At the same time, vegetable protein is absorbed by the body much worse. The main drawback is the unbalanced composition. Some useful elements are missing in the composition of vegetable protein.

Conclusion

This article discusses in detail the main meat substitutes. The benefits and harms of vegetable protein, features of the choice of products are also described.

Protein is the building block of the human body. Do not immediately refuse to eat meat products. It is best to gradually transfer your body to vegetable protein. Thus, it will be possible to avoid the unpleasant consequences that can occur with improper nutrition.

The following are some of the foods people use in place of meat for meat-like texture, flavor, or added nutrients.

Some vegetarian and vegan products may contain these meat alternatives along with other ingredients.

Tofu

Anyone who feels they are not getting enough protein from their diet may want to include more protein-rich meat substitutes.

Some meat substitutes contain added vitamins and nutrients that a vegetarian or vegan diet may lack, such as iron, zinc, and vitamin B12. Eating foods that include these nutrients can help non-meat eaters maintain a balanced diet.

Are meat substitutes healthier than meat?

Meat substitutes can be a healthy alternative to meat, but it depends on the specific product, how the person cooks it, and what kind of meat they compare it to.

For example, eating meat substitutes that are high in sugar, salt, saturated fat, or processed ingredients may not be any better than eating fish or organic chicken breast.

Conversely, eating lots of processed salted meats can't be any better than eating natural meat alternatives.

Meat is a rich source of protein and contains all the essential amino acids. It also contains iron and vitamin B12, which are not found in many plant foods.

However, meat also does not contain fiber (dietary fiber), and may contain cholesterol and saturated fat. American Institute for Cancer Research says that eating more than 500 grams of red meat per week increases the risk of colorectal cancer.

Besides, American Heart Association suggests that eating certain meats may offer health benefits, as fish contains heart-healthy omega-3 fats. However, they also talk about the need for people to minimize their consumption of processed meats such as bacon, sausage, and meats that are high in saturated fat.

People who do not follow a vegetarian or vegan diet may find that replacing meat with plant-based alternatives is healthy and environmentally friendly.

For example, a study in Brazil found that more high level the consumption of processed and red meat leads to an increase in CO2 emissions, which are harmful to the environment.

Nutrients in meat

People who eat meat may want to compare the nutritional value and composition of meat substitutes with regular meat. Here are the compositions of some of the most common meats and fish that you can compare to plant-based alternatives.

Per 110 gram serving ground beef contains:

• Calories: 290 kcal
• Protein: 19 grams
• Fat: 23 grams
• Calcium: 20.2 mg
• Iron: 1.8 mg

One medium pork chop contains:

• Calories: 190 kcal
• Protein: 24.9 grams
• Fat: 9.45 grams
• Calcium: 7.2 mg
• Iron: 0.459 mg

One half of the middle chicken breast without skin contains:

• Calories: 198 kcal
• Protein: 37.2 grams
• Fat: 4.66 grams
• Calcium: 8.4 mg
• Iron: 0.552 mg

Medium salmon fillet contains:

• Calories: 363 kcal
• Protein: 58.6 grams
• Fat: 12.6 grams
• Calcium: 20.4 mg
• Iron: 1.09 mg

Summarize

• Meat substitutes are widely available and can be helpful for getting protein and other nutrients without eating regular meat.
• Many are suitable for vegetarians and vegans, but they can also be a great option for people who eat meat but want to cut down on their consumption for health or environmental reasons.
• The key to any healthy diet is to include a variety of nutrient-dense whole foods in your diet, making sure they contain adequate amounts of protein, fiber, vitamins, and minerals.

Refusal of meat can be motivated by various reasons. Some take such a step out of pity for animals, others - in order to preserve their own health. In addition, such measures may be part of therapeutic diet such as in chronic kidney disease. In any case, a serious question arises before a person - what can replace meat? To answer it, consider plant foods with a maximum protein content, without which a balanced vegetarian diet is impossible.

Seeds and nuts

Nuts and seeds are not only rich in protein, but also healthy fats necessary for the health of the heart and blood vessels. However, for the same reason, they should not be eaten without measure: like any product rich in fats, they are high in calories. People with a tendency to be overweight should limit themselves to one handful of nuts or seeds, consumed necessarily only in the morning.

One of the best animal protein substitutes in this food category is pumpkin seeds. They contain 30.23 g of protein per 100 g of product. For comparison, in beef, only about 25 g of protein, in pork - even less. Seeds are best consumed raw or lightly dried. Just do not need to fry them, as this will lead to the oxidation of healthy fats, and the product will turn from useful to harmful.

Also, a vegetarian should pay attention to almonds (21.22 g), sunflower seeds (20.7 g), sesame seeds (20.45 g), pistachios (20 g), flax seed (18.29 g), cashew nuts (18. 22 g), Walnut(15.23 g).

Nuts and seeds can be consumed separately, as well as added to salads and cereals. A in the best possible way getting a good serving of protein is the preparation of plant-based milk. It can be made from almonds, sesame seeds, poppy seeds. But the most effective in terms of protein content is milk from hemp seeds. If you are interested not only in what is acceptable to replace meat with vegetarianism, but also how to gain muscle mass, then this is the best natural analogue. protein shakes. Hemp seed contains all the essential amino acids, and in a more easily digestible form than in animal products.

Plants of the legume family are products that confidently replace meat in the diet. In terms of protein content, they are in no way inferior to animal products. Here are some examples:

• soy (36.7 g);
• beans (26.12 g);
• lentils (25.8 g);
• split peas (24.55 g);
• mung (23.86 g);
• beans (20-25 g depending on the variety);
• chickpeas (20.1 g).

To improve the amino acid composition of food, it is useful to combine legumes with grains. An ideal combination, for example, would be a dish of lentils and rice.
Tofu is a high-protein legume that can replace meat in your diet. It is made from soybeans, and the consistency resembles something between cottage cheese and cheese. It contains about 14-18 g of protein per 100 g of product.

Separately, it is worth mentioning peanuts. It is also part of the legume family and is not a nut at all. In terms of protein content, which is 26.3 g, this product is a good alternative to meat. But many vegetarians still avoid peanuts. Firstly, this plant is included in the list of allowed GM foods, and secondly, it spoils very easily. Peanuts are highly susceptible to the fungus Aspergillus, which can cause liver disease, and with regular long-term use, it can cause oncology. The fungus is not visible to the human eye, so if you still want to eat peanuts, it is better to heat them.

Not all types of vegetarianism allow heat treatment of food. But this is no reason to give up protein-rich cereals and legumes. These products can be sprouted, thereby not only retaining all the nutrients, but also increasing them.
The sprouting process improves the amino acid composition of vegetable protein and increases its digestibility, while reducing the fat content and calorie content of the product. Those who are looking for something to replace meat in the diet should start sprouting green buckwheat, chickpea, lentil, mung bean, wheat, oats. In addition to improving the quality of protein, the amount of vitamins and minerals in the seedlings of cereals and legumes increases several times. This is because the germinating seed releases the maximum of its potential for the development of a new plant.

Sprouts can be consumed separately from other products, as well as added to vegetable salads. In addition, they can be used to improve the composition of a green cocktail.

Greens and green leafy vegetables

Considering how to replace meat in a vegetarian diet, you can not deprive the attention of greens and leafy vegetables. Most people regard greens more as a seasoning for the main course, and not as a complete food. And in vain, because it is in the green parts of plants that you can find all 9 essential amino acids.
At the same time, even if one plant contains little of any amino acid, it will certainly be in excess in another. Therefore, the more diverse greens you consume, the more balanced your diet is in terms of amino acid composition.

by the most useful species greens are:

• spinach;
• celery stalks;
• basil;
• arugula;
• dill;
• parsley;
• cilantro.

This can also be attributed different kinds cabbage - white, cauliflower, broccoli, Beijing, etc.

Obtaining amino acids from greens has its own characteristics. In order for the substances to be easily assimilated, it is necessary to break the sufficiently strong walls of green cells. Therefore, it must be thoroughly chewed or crushed using kitchen appliances. For this reason, the best option for saturating the body with useful substances is to regularly consume green smoothies from a variety of greens and vegetables.

Mushrooms are called the "meat" of vegetarians. Although they do not differ in record levels in protein content, they have a rich amino acid composition. For example, champignons contain 18 amino acids in their composition. It is also worth noting that during the drying process, the amount of protein in mushrooms increases up to 10 times. Yes, fresh White mushroom contains 3.7 g of protein, and dried - already 30.3 g.

Mushrooms with meat are also united by the fact that both of these products are indigestible. Therefore, mushrooms can help out well on initial stage refusal of animal products, when the body is not yet accustomed to being saturated with lighter food. Over time, their number should be reduced.
To preserve the usefulness of mushrooms, it is important to cook them correctly. It is better to give preference to stewing and baking in the oven, but it is better to exclude fried mushrooms from the diet due to their high calorie content and health hazards. Raw foodists can also include mushrooms in their diet, as some varieties can be eaten raw. These are mushrooms and oyster mushrooms. In French cuisine, you can find many salad recipes using these raw mushrooms.

This unusual product is suitable for those who are not only looking for something to replace meat with vegetarianism, but also want to diversify their diet with new dishes. It is pure gluten obtained by repeated washing. wheat flour. It is now fashionable to completely refuse products with this substance, however, for a person with no intolerance to gluten, it is absolutely safe.
After washing, the seitan is boiled in water with spices, and then fried or baked in the oven. Roasting will be more useful on a grill without the use of oil. Seitan pairs well with a vegetable side dish and is very meat-like in flavor and texture. And in terms of protein content, this product even surpasses meat (55.8 g). At the same time, it contains only 3.5 g of fat. Therefore, seitan is very popular among vegetarian athletes.

Seaweed

Algae are a treasure trove of health benefits. But in terms of protein content, spirulina is of maximum interest. This seaweed contains 57.5 g of protein. On sale, it can be found in the form of a powder, which is convenient to add to green smoothies or vegetable smoothies.
Nori is also high in protein. These are the same sheets in which Japanese rolls are wrapped. Vegetarians may not refuse this dish, as there are a huge number of its vegetable variations, including raw food ones. Nori is made from ordinary seaweed by pressing. Seaweed is not high in protein, but nori contains it in a concentrated form, so this product has a whopping 41.4 g of protein.

pollen

Pollen has not been praised in vain in ancient Greek myths: the ancient Greeks believed that it was from her that the famous nectar for the inhabitants of Olympus was made. This product has a unique chemical composition, which contains almost all vitamins and minerals. In addition, a third of the pollen consists of high-quality protein.
Of course, you should not replenish the entire daily protein intake with this product: it is so easy to get an allergy. Only essential amino acids are of interest, for the sake of which pollen should be introduced into the daily diet as a food supplement (no more than 2 tablespoons per day).

Refusal of meat in childhood

When an adult decides to give up animal products, this is his conscious choice, and he is able to track changes in his body. But what if the child does not eat meat? Is it possible to allow him to eat in this way, and with what products to replace animal protein?

Official medicine recognizes the usefulness of vegetarian nutrition, but this opinion does not apply to children, especially those under the age of 5 years. According to doctors and nutritionists, a growing body cannot do without animal protein. However, there are a number of progressive specialists who do not agree with this position. For example, the well-known doctor Evgeny Komarovsky claims that a child should not be forcibly added to the diet of meat if he does not want it. As, however, and force him to switch to vegetarianism without his will. The child's body is much more intuitive than an adult, and the baby always feels what foods he needs for normal development.
If your child refuses to eat meat, offer him a variety of plant-based protein products, which were discussed above. Surely at least something from this list he will like. Caution should be exercised only with mushrooms: this indigestible product can be given only after 2 years and no more than 1 time per week. Legumes can also be a problem, because of which children often suffer from bloating. They can be given to a child only in a frayed form.

Thus, finding an alternative to meat is not a problem at all. Rather, on the contrary, this is an interesting path on which you have to discover famous products and create new culinary masterpieces.