Eat Meat Sparingly

As a member of the LDS church, I follow a code of health which includes the phrase "eat meat sparingly." We are not commanded to completely abstain from meat, which is why we are not as a religion all vegetarian. There are no specifics given which leaves a lot of room for personal interpretation.  I personally am not vegetarian but have no issues and respect with those who choose to follow a vegetarian diet. From a nutrition stand point there are a lot of benefits from eating more plant based foods. Because of this, I continually work at decreasing my meat consumption and have more vegetarian meals. That being said, I still enjoy meat, just not in every meal.  In my efforts to "eat meat sparingly" I have compiled a list of non-meat sources of protein as a reference for myself and others who would like to consume more plant-based foods while still getting adequate protein. 

Here is a link to my current favorite vegetarian dish. My entire family (toddler included) loves this dish. 

As a very basic/general rule you should get between 1/2 gram up to 1 gram of protein per pound of body weight. Many things can affect that number which is why I say, it's a "general rule". So a 140 pound woman should aim for 70 grams per day. 

Legumes

  • 1 cup Beans 13-20 gm
  • 1 cup Peas 7.9 gm
  • 1 cup Lentils 18 gm
  • 1 cup Edamame 17 gm

Seeds/Nuts

  • 1 oz  (~1/4 cup) Nuts 4-6 gm (Almonds have the most)
  • 1 oz Peanuts 7 gm
  • 3 Tbsp Hemp seed, 10 gm
  • 3 Tbsp Chia seed 6 gm
  • 1/4 cup Pumpkin seeds 7.3 gm
  • 1/4 cup Sesame/Poppy seed 5.4 gm

Dairy

  • 1 cup Milk 8 gm
  • 6 oz Greek yogurt 18 gm
  • 6 oz Cottage cheese 14 gm
  • 6 oz Yogurt 11 gm

Other

  • 1 cup Broccoli 8 gm
  • 1 cup Quinoa 8 gm
  • 1 cup Soy milk 7 gm
  • 1/2 cup Tofu 10-15 gm (brands vary)
  • 1 large Egg 6 gm
  • 1 large Egg white 3.6 gm