Meatless Monday: Protein

Have you thought about incorporating Meatless Monday into your week, but are unsure of how to make protein packed vegetarian meals? You don't have to be vegetarian to rely on foods other than meat for your protein needs. In fact, incorporating a Meatless Monday into your weekly routine can have numerous health benefits!

Cutting out meat, even if it's just once a week, can dramatically decrease your risk of heart disease. The consumption of red and other processed meats has been shown in scientific studies to increase the risk of diabetes. Cutting back on the consumption of these meats can reduce this risk, and can also help to curb obesity. 

Cutting out meat alone won't offer any substantial health benefits. What you replace the meat with is just as important. Here are some healthy sources of protein to add to your grocery list this weekend!

1.) Brussels Sprouts: 2g per 1/2 cup serving.
2.) Broccoli: 2g per 1/2 cup serving.
3.) Avocado: 2g per 1/2 of an avocado.
4.) Corn: 2.5g per 1/2 cup serving.
5.) Spinach: 3g per 1/2 cup serving.
6.) Potatoes: 4g in 1 medium potato.
7.) Pumpkin Seeds: 5g in 1/4 cup serving.
8.) Cashews: 5g in 1/4 cup serving.
9.) Steel Cut Oats: 5g in 1/4 cup serving.
10.) Chia Seeds: 6g in 2 Tablespoons.
11.) Almonds: 6g in 1/4 cup serving.
12.) Chickpeas: 6g in 1/2 cup serving.
13.) Wild Rice: 6.5g for 1 cup (cooked) serving.
14.) Natural Peanut Butter: 7g per 2 Tablespoons serving.
15.) Lima Beans: 7.3g for 1/2 cup serving.
16.) Black Beans: 7.6g for 1/2 cup serving.
17.) Lentils: 9g for 1/2 cup serving.
18.) Tofu: 8-15g per 3oz serving.
19.) Tempeh: 16g for 3oz serving.
20.) Edamame: 18g for 1 cup serving.