My 5 Favorite Meatless Monday Proteins

As a dietetics student, many people ask me what I eat and why.

As a devout follower of the Meatless Monday movement (see why it’s important to me here and why you should consider going meatless here), people are SUPER inquisitive about what I eat, specifically on Mondays.

The simple answer? A lot of vegetables, fruit, and whole grains and legumes. You see, what most people don’t know is that vegetables contain PROTEIN. Yes, sometimes it doesn’t seem like a lot (ie: 3 grams in a cup of broccoli), but when you eat a lot of vegetables it adds up! Aside from the veggies (love my greens…evidence below!), there are other proteins that are staples in my diet ANY day of the week!

Here are *5* of my FAVORITE Meatless Monday proteins: 

Quinoa

Have you tried my Greek quinoa salad, or my detox salad, or enjoyed quinoa as a tasty side dish? If you haven’t, try this grain again (perhaps with my Italian Quinoa Salad?!)! Packed with phytonutrients, quinoa serves a healthy dose of antioxidants, heart-healthy fats, and essential minerals great for your health for just over 200 calories per cooked cup.

To prepare: Combine 1/2 cup uncooked quinoa with 1 cup of water or vegetable broth and a dash of salt. Bring your quinoa to a boil, then reduce heat to low and cover for ~9-10 minutes. Turn off heat and let sit, covered, for another 5-10 minutes. Fluff with a fork, add spices and enjoy! (If prepared properly, there shouldn’t be a strong bitter taste some people complain of.)

New variation: Try substituting your morning oatmeal (another great Meatless Monday option) with quinoa instead for even more protein!

Edamame

These green fuzzy pods top my list! Toss them into a salad, enjoy as an appetizer, throw into your stir fry (below), or just snack on em! They’re a fantastic combination of  protein & fiber to keep you full & focused!

New variation: Heat edamame pods, drain water, and top with a pinch of sea salt, chili powder, granulated garlic, and a sprinkle of parmesan cheese. (Vegans: omit the cheese…just as spicy!)

Broccoli

These little green trees make excellent dipping vehicles (raw), while their mild flavor makes them perfect to throw into any dish! Boasting almost 3g protein per cup, be sure to munch on broccoli today!

Tired of your traditional broccoli stir fry? Toss into your favorite pasta salad, add to any frozen meal you may eat, or saute with tons of garlic for delicious (and antimicrobial) benefits!

New variation: Cut the tops off and finely chop. Add to your favorite guacamole, hummus, smoothie, or salad!

Eggs

An eggs-cellent choice of protein! As one of the most versatile foods, they can be prepared in several traditional styles (scrambled, poached, hard boiled, etc.), but you can also use them as a vehicle to make other delicious, meatless meals. Have you tried protein pancakes yet? Seriously, YUM! What about a quiche or frittata? Or, use them to hold together your favorite  meat-free burger! The options are endless.

RD-2-be tip: For those of you croak at the yolk, think again. The yolk contains more protein than the whites, essential B vitamins we need, and even some healthy fats to aid brain function. One whole egg contains over half of your recommended dietary cholesterol intake, so can still be consumed in an otherwise low-cholesterol diet. When making your next omelette, try 1 whole egg with 2 egg whites. (Note: If you have heart disease, please consult your personal physician or registered dietitian for specific recommendations.)

New variation: Try a poached egg on your next veggie-filled pizza! It adds creaminess and lets you cut down the amount of cheese you use! To make a light pie, top a whole wheat pita with sauce, veggies, a sprinkle of cheese, broil in the oven until cheese is melted and top with your oozy egg!

Chia seeds

These tiny aztec and mayan warriors are an absolute FAVORITE of mine (just check out my Instagram account for proof!). Proportionally, these black poppy seed-looking twins are 23% protein! ONE tablespoon delivers 3g protein and 6g fiber! For a food that’s usually sprinkled on top of another protein source (milk, oatmeal, nut butters), that’s a nutritional superstar!

Bonus! When in liquid, these seeds expand to 9X their original size! That means they’ll fill up your belly and ward off hunger!

New variation: No matter the recipe (although I’m biased to my protein pancakes!), add to any batter (pancake, waffle, even brownies!). You can also mix 1 tbsp with ~1/4 cup water and let gel to replace eggs in some baking recipes.

Are you on board the Meatless Monday movement yet?

Have a happy Monday!

XO