References & Sources for this Article

How can I replace animal protein in my meals?

It seems to be fashionable now, but it's not, IT IS NOT A TREND, IT IS ABOUT GAINING AWARENESS AND INFORMATION; replacing animal protein with plant-based options is very much in vogue. It has been shown that there is no poorer quality in vegan protein, and there are many benefits to reducing animal consumption.

Is there a war against animal protein consumption?

Decades ago, it was essential to eat animal protein to be well-fed, they were "the good proteins", BUT NOTHING COULD BE FURTHER FROM THE TRUTH.

This is not about veganism or vegetarianism, or anything like that. We are talking about human beings who can choose to eat everything, and the basis of our diet IS AND ALWAYS WILL BE VEGETABLES. Then each person decides the amount of animal protein they want to include in their diet.

What is crystal clear and more than proven IS THAT WE MUST GENERALLY REDUCE MEAT CONSUMPTION, for our health, for our planet, for our economy.

Sources of quality plant protein

With plant protein, it's all advantages, as our grandmothers used to say: "eat lots of legumes to grow big and strong." They, without any nutrition and dietetics degree, were the best experts in knowing how to eat well; they didn't even know what proteins, carbs, and fats were... but they knew that a good plate of beans or lentils was the best for health and a strong body full of energy.

And it makes me laugh because many tell me: "plant proteins are boring!" Boring? Boring and sad is spending your life eating chicken or meat all the time, always the same flavor, the same texture.

With LEGUMES, you have endless possibilities, and it's true that, just like with meats or fish, YOU HAVE TO KNOW HOW TO COMBINE THEM, and always have ideas at hand to avoid falling into monotony, even if you have little time.

Which legumes to consume?

We know that legumes are the largest source of plant protein we have, and there are many, let's review them:

Beans, of which there are estimated to be more than 300 varieties including white, red, black, cinnamon, and pinto beans
Chickpeas
Peas
Soybeans
Lentils
Peanuts (remember, they are not nuts, they are legumes)

Aside from legumes, we also find highly protein-rich plant foods:

Pumpkin seeds, sunflower seeds, sesame, flax...
Lupins
Wheat germ, wheat bran
Almonds
Pistachios
Walnuts
Hazelnuts
Cashews
Pine nuts
Quinoa
Dehydrated spirulina
Broccoli
Brussels sprouts

With all this variety... (and more there is) are there still people who think there are few alternatives to plant proteins? With all these delicious and highly nutritious foods, do you plan to limit yourself to only chicken, fish, or meat fillets your whole life?

How to incorporate vegan protein into your meals?

I suggest you start reducing animal protein consumption FOR YOURSELF, to have a more complete and balanced diet, tastier, with more textures and colors, more economical, and super easy to prepare.

It's like everything: with the same ingredient, you can make a super "Master Chef" style dish or a simple and practical dish without needing much cooking knowledge, IT'S ALL ABOUT KNOWING HOW TO COMBINE.

To substitute animal protein, you can start with legumes. You can make stews, or also include them in salads, or make easy vegetable burgers, for example.

Seeds and nuts can be included in soups, salads, yogurts, and smoothies.

The good news is that, thanks to this global awareness movement we are experiencing, more and more new, VERY WELL PROCESSED products are emerging, making eating plant protein easy and enjoyable.

The alternative to meat: VEGAN MEAT MIX

Based on the two most protein-rich legumes available, WEIDER has created this marvel: VEGAN MEAT MIX

Vegan Meat Mix is a powdered meat alternative, easy to prepare, made only from natural ingredients and GMO-free. It contains 75% pea and soy protein and 20% fiber.

What strikes me is how easy it is to prepare and that it doesn't need refrigeration. Ideal for these crazy busy times, for athletes who need to have their protein requirements more than covered... for any human being who loves to eat delicious food!

You can make burgers, meatballs, bolognese, add it to your salads, whatever you want. It is a highly versatile plant-based meat, an easy way to substitute animal protein.