Replacing Meat with Beans and lentils

Replacing Meat - Meal Planning

The American Dietetic Association’s guidelines
state that a diet including a variety of healthful
plant foods provides all the protein you need.


So, how do we replace meat? In many recipes, the legume group comes to
your rescue. Beans and lentils, for example, add heartiness to soups, stews,
chili, and other recipes. When making burritos, leave out the ground beef
and use vegetarian refried beans. Despite their name, low-fat “refried”
beans are not really fried; they are actually just mashed pinto beans. You’ll
find them in the Mexican food section of your
local grocery store. They are satisfying and loaded
with fiber and protein; you’ll never miss the meat.

Portobello mushrooms also make great meat
alternatives. They have a meaty texture and savory
flavor, especially after being marinated in low-fat
dressing and then grilled or heated in a frying pan. Use portobello mushrooms
as “burgers” at your next barbecue or to fill the meat layer in your lasagne.

Seitan is a fascinating product derived from wheat protein. It has been
used to simulate virtually every kind of cold cut or meaty dish imaginable.
It has a hearty texture and makes a nutritious meat substitute. Wheat protein
is also the main ingredient in a number of meat analogs, including
spicy veggie pepperoni and sausages.

Soy products have been turned into endless varieties of hot dogs, burgers,
and other simulated meats. Many of these products taste so much like
the real thing that they will help you break a meat habit. Properly chosen,
they will also greatly reduce the fat content of your diet. Some researchers
have suggested that soy has special cancer-fighting properties, although
investigations in this area are not yet sufficient to support this possibility.

For now, soy’s proven virtue is its ability to pry people away from meat.
Note: If you are taking any breast cancer medications, please consult
your doctor before consuming any processed soy foods, even if they are
meat substitutions.