Do you think that your family eats nutritious meals?
You may think that you’re giving your kids the best foods possible, but a study on daily nutrition found that empty calories make up nearly 40% of the average kid’s diet.
Do you want your child to eat better and reduce their empty calorie intake? Give them more protein in their meals.
Meat is the go-to source for protein, but when you have to appease picky eaters meat may not be the best choice. Luckily, there are sources of protein other than meat your kids can eat.
Where To Find Sources of Protein Other Than Meat
Kids are notoriously picky eaters. Moms who may have tried low carb or paleo dishes at dinner time know how hard it can be to introduce new foods.
Finding meatless sources of protein can help your child’s overall diet. When you rely more on vegetables and grains in meals your kids can get more vitamins and minerals.
Curious about what things you should add to your diet? If you want to up your protein and reduce your meat consumption, try out some of these foods.
Quinoa is a grain that most people consider to be a superfood.
This wholesome grain has 8 grams of protein in a serving, but its high amount of protein isn’t the best part about this food.
Quinoa is also high in iron, magnesium, and fiber. It’s very versatile, and many people use it as a substitute for rice.
Tempeh is a vegetarian soy food that’s been eaten throughout Asia for hundreds of years, but it has recently become popular in the west.
Tempeh is very high in protein. One cup of it can have up to 31 grams of protein. It’s also an excellent source of calcium.
If your kids don’t like tofu, try introducing them to tempeh. Some people prefer its taste to tofu because of tempeh’s slightly nutty flavor.
If you want sources of protein other than meat, protein powder is the ultimate meatless protein source.
Protein powder isn’t for people in need of a post-workout nutrition boost. It can also help add supplemental protein to your diet.
Do your kids love smoothies for breakfast? Add a scoop of protein powder to their smoothies or extra nutrition.
If you want more ideas on how to use protein powder and which brands are the best, check out The Ultimate Guide To Protein Powder.
Rice And Beans
Want something simple, delicious, and high in protein? Go for something classic like rice and beans.
When it comes to sources of protein other than meat, rice and beans can’t be beat. This utterly simple food can have 7 grams of protein in a serving. The meal is also full of important nutrients like methionine and lysine.
If you want to switch things up, substitute the beans for chickpeas or lentils for a tasty dinner with high protein.
Do you want a go-to substitute for meat, but don’t want to use tofu?
Seitan has been taking the vegetarian and vegan worlds by storm. Because it’s created by mixing gluten with herbs, spices, and stock (or water), it’s much more flavorful than tofu.
This meat substitute has been in use for thousands of years, and a serving can have almost 21 grams of protein.
Want the ultimate kid-friendly source of protein? Look no further than peanut butter.
Go beyond pairing it with jelly if you want to give your kids something different. Spread it on waffles in the morning, or serve a big dollop of it with bananas and celery.
Now that you know what foods to use, it’s time to get to work!
If you’re not sure how to use some of proteins, check out the list of recipes on the Meatless Monday website. They have tons of recipes that don’t use meat, and plenty of them are kid-friendly.
If you’re interested in other nutritious meals, check out our post on healthy and tasty breakfasts you can make.