4 proteins every vegetarian should know

Want to replace meat in your diet while still meeting your nutritional requirements for protein? Incorporate these 4 vegetarian, animal-derived products in your recipes! And be sure to check back next week when we’ll talk about 100% plant-based proteins!

1-     Eggs

eggs are the best proteins

Eggs are the best source of protein. They provide a perfect balance of amino acids, and the proteins in eggs are fully bioavailable, which means that the body assimilates them very effectively.

One egg contains about 6 grams of protein.

From omelettes to chakchouka, pancakes, cakes, and crepes, you can find lots of egg recipes are on the NutriCoach app.

2-     Skyr

skyr to replace meat

This dairy product hails from Iceland. It is a little denser than yogurt and has a more compact texture. Made with skim milk, skyr is very low in fat (0 to 2%).Yet it contains as much calcium as a traditional yogurt and is an excellent source of protein.

In fact, 100 grams of skyr offers 10 grams of protein.

Icelanders eat it for breakfast or a snack, with cereal, fruit, and a touch of honey. You can garnish it as you choose.

3-     Cottage cheese

cottage cheese can replace meat

This is a fresh cheese (whey curd) made from whole cow’s milk or sheep’s milk. Cottage cheese is curdled and drained, but not pressed. It has a grainy texture. Its protein and calcium content is high, but it remains low in calories.

In fact, 100 grams of cottage cheese offers 11 grams of protein.

You can use it as a pasta topping with a drizzle of olive oil and fresh herbs, on sourdough toast, or as a finishing touch on a savory pie, for example.

4-     Flower pollen

flower pollen is a vegetarian protein

It’s a little known secret that flower pollen contains a surprising amount of nutrients. Although its composition varies from one floral species to another, you can always count on flower pollen to have lots of protein (about 24 to 25%) and amino acids.

Flower pollen is rich in vitamins, minerals, lactic ferments, yeasts, and antioxidants.

Use it as a supplement to boost your immune system and optimize your nutritional intake of protein or cure (6 to 8 weeks), ideally between seasons.

Flower pollen is great in yogurt, smoothies, or a milkshake.

Are you looking for 100% plant-based protein sources that are not derived from animals? Check this article.

Do you eat vegetarian and/or vegan proteins? If so, which ones?

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