Processed meats are everywhere. While they’re a convenient, tasty option for busy individuals, they’re not the most protein-rich sources. Discover practical, healthier alternatives to get more protein into your diet.
Why Are Processed Meats Bad for You?
Many people enjoy eating processed meats like sausages, hot dogs, bacon and ham. They are tasty and convenient to eat. However, these delicious foods have silent risks. A study found that processed meat has a more significant impact on the risk of heart disease and death than poultry or unprocessed red meat.
Processed meats are often loaded with salt and other preservatives to keep them flavorful and shelf-stable. The damage caused by eating these products adds up over time, increasing your chances of health complications.
How to Eat More Protein Without Processed Meat
You need protein to keep your energy levels up and your body functioning. Fortunately, there are many ways to fuel your body without compromising your health. Explore how to eat more protein without eating processed meat by incorporating these healthier alternatives.
1. Lean Meat
Fresh beef, chicken, turkey and pork are rich sources of high-quality protein and other essential nutrients. Chicken breasts have 31 grams of protein for every 100 grams, making them ideal for muscle repair. Opt for low-fat or lean meat options like pork loin, skinless chicken breasts and lean ground beef. If you have time, slow-cook your meat to enjoy a tender and juicy meal.
2. Quinoa
Quinoa is a great source of protein, amino acids, omega-3 fatty acids and other essential minerals. It makes an excellent alternative to carbohydrates like rice and couscous. Use it on salads, in soups or as an additional ingredient in pizza dough. It’s a versatile food that pairs well with various flavors and cuisines.
3. Tofu
Consider tofu if you’re wondering how to eat more protein when you don't like meat. It’s a low-calorie source of protein that can take on various tastes and textures. It absorbs flavors from sauces and marinades, making it ideal for grilling or stir fry. It’s particularly enjoyable when it is crispy on the outside and soft inside.
4. Chickpeas
Chickpeas are a popular legume in Middle Eastern, Mediterranean and Indian cuisine. Also known as garbanzo beans, they work well in many tasty dishes. To make hummus, throw them into a high-speed blender or food processor, then blend with garlic, lemon juice, tahini, olive oil and salt. You can also add them to salads or enjoy them as a snack.
5. Eggs
Eggs are a convenient protein source that can be enjoyed in many ways. They’re an especially good alternative for vegetarians looking to eat more protein without eating meat. Enjoy it beyond breakfast by adding a hard-boiled egg to your vegetable-centric meal, or enjoy it as a post-workout snack.
6. Hemp Seeds
Hemp seeds are a nutritious source of protein and have a mild, nutty flavor. They’re an ideal addition to your diet if you want to eat more protein but don't like meat. Enjoy them raw, cooked or roasted, depending on your taste. Add them to yogurt, smoothie bowls, salads and baked goods.
7. Tree Nuts
Almonds, pecans and walnuts are tree nuts that contain protein and nutrients. Sprinkle them over your salad, or enjoy them as is. Like any other food, too much intake can harm your health since they contain sodium. Adults need less than 2,300 milligrams of sodium daily, which equals about one tablespoon of salt. Avoid adding salt to your tree nuts, and consume them in moderation.
8. Broccoli
You’ve probably heard that broccoli contains loads of nutrients. It’s one of the most nutritious vegetables containing protein, fiber and other essential nutrients. Enjoy it cooked or raw. If you don’t mind eating lean meat, roast it and serve it alongside steak.
9. Fish
Fishes like salmon and anchovies are rich in protein and omega-3 fatty acids, which help reduce the risk of heart disease. Compared to some other seafood, they also contain lower levels of mercury, which is particularly harmful to children and people who are pregnant or lactating. Salmon can be baked, pan-seared, broiled, grilled or slow-roasted. Anchovies make great additions to salads, toasts and pizza.
10.Greek Yogurt
Greek yogurt is a good source of protein and probiotics, which can help boost your gut health. It’s convenient, packed with nutrients and versatile. Add fresh fruits, nuts or honey to make it more flavorful. You can even use it instead of sour cream or mayonnaise in dip recipes. With this treat, the options are limitless.
Enjoy These Protein-Packed Alternatives
It’s time to swap your daily deli sandwich for deviled eggs or salmon salad. Make small, smarter shifts daily to consume protein without the baggage of processed meat. Soon enough, you’ll feel the difference and might find bacon, hot dogs and canned meat less appealing.