"But you'll lose all your muscles
if you stop eating meat".
How to replace animal proteins?
What to replace animal proteins with?
"You'll have to take a lot of
of food supplements".
"And without protein...
How will you do it?"
As a flexitarian/vegetarian/vegan, we've all heard these phrases before! If you are a non-vegetarian, but are looking to reduce, or stop, your meat consumption, it is quite possible that these ideas may hold you back.
It is true that it is better to be informed before becoming a vegetarian or vegan because you need to find your own dietary balance: the advice of your doctor is always welcome! As with any new culture, taking the plunge can take a bit of organising. Fortunately for you, we've put together this short, concise and effective article, which will help you understand how to replace animal proteins.
The kings of vegetable protein are undoubtedly tofu, tempeh and seitan. In the popular consciousness, these three terms are associated with insipidity. Get away from preconceived ideas: YESReplacing animal proteins is possible. YESMeat substitutes are absolutely delicious. YESVegetable proteins and meat substitutes are readily available. The proof is in the pudding with these three 100% organic, vegan and artisanal products.
Made from coagulated "soy milk" and then pressed, tofu has a melting texture and changing flavours depending on the cooking method you choose. It is a perfect substitute for meat!
Nutritional values per 100g :
Between 10g and 15g of protein depending on the product
Tempeh is made from fermented and pressed soybeans. It crisps up very easily, and can even be used as a dessert if caramelised. Ideal for replacing vegetable proteins!
Nutritional values per 100g :
Between 15g and 25g of protein depending on the product
Seitan has the most meat-like texture (and appearance) of any of its alternatives. It is wheat gluten, usually cooked in a broth. The taste is definitely worth the trip!
Nutritional values per 100g :
Between 15g and 25g of protein depending on the product
Made from coagulated "soy milk" and then pressed, tofu has a melting texture and changing flavours depending on the cooking method you choose. It is a perfect substitute for meat!
Nutritional values per 100g :
Between 10g and 15g of protein depending on the product
Tempeh is made from fermented and pressed soybeans. It crisps up very easily, and can even be used as a dessert if caramelised. Ideal for replacing vegetable proteins!
Nutritional values per 100g :
Between 15g and 25g of protein depending on the product
Seitan has the most meat-like texture (and appearance) of any of its alternatives. It is wheat gluten, usually cooked in a broth. The taste is definitely worth the trip!
Nutritional values per 100g :
Between 15g and 25g of protein depending on the product
tofuthe tempehand seitan are popular with the veggie community because their consistency, texture and appearance make them easier to use as a replacement for animal protein. However, don't forget that some seeds, some superfoods, can help you reach your daily protein intake easily (as a supplement); not to mention that they are full of good nutrition!
SPIRULINA
Spirulina is a freshwater micro-algae used by many sportsmen and women. Its green colour can naturally colour your smoothies and desserts!
Nutritional values per 100g :
About 55g of protein
PUMPKIN SEED
As its name suggests, pumpkin seeds come from the pumpkin plant. In addition to a good protein intake, it is rich in magnesium, iron, zinc, vitamin A... and many other minerals!
Nutritional values per 100g :
About 20g of protein
FLAXSEED
In addition to being rich in protein, flaxseed, if consumed regularly, can work miracles on intestinal and gynaecological diseases. A food not to be neglected!
Nutritional values per 100g :
About 20g of protein
*non-exhaustive list
SPIRULINA
Spirulina is a freshwater micro-algae used by many sportsmen and women. Its green colour can naturally colour your smoothies and desserts!
Nutritional values per 100g :
About 55g of protein
PUMPKIN SEED
As its name suggests, pumpkin seeds come from the pumpkin plant. In addition to a good protein intake, it is rich in magnesium, iron, zinc, vitamin A... and many other minerals!
Nutritional values per 100g :
About 20g of protein
FLAXSEED
In addition to being rich in protein, flaxseed, if consumed regularly, can work miracles on intestinal and gynaecological diseases. A food not to be neglected!
Nutritional values per 100g :
About 20g of protein
*non-exhaustive list
But how do you use these plant proteins? Sprinkle them on a pie that has just come out of the oven, mix them into your rice (or other starchy food), add them to your smoothies... You can even add a few seeds to your cake and pie doughs, and why not add some to your soup for a crunchy touch. Vegetalizing your plate is an open door to the expression of your creativity: test, learn... and enjoy!
D'autres aliments sont très riches en protéines végétales et sont un bon substitut à la viande tels que les oléagineux (noix, amandes, cacahuètes...).
Legumes (lentils, kidney beans, chickpeas, etc.) and cereals (buckwheat, quinoa, oats, etc.) are also a very good source of protein!
THE OLEAGINEOUS
Nutritional values per 100g :
10g to 20g of protein depending on the oilseed
LEGUMES
Nutritional values per 100g :
From 5g to 40g of protein depending on the legume
CEREALS
Nutritional values per 100g :
5g to 15g of protein depending on the cereal
THE OLEAGINEOUS
Nutritional values per 100g :
10g to 20g of protein depending on the oilseed
LEGUMES
Nutritional values per 100g :
From 5g to 40g of protein depending on the legume
CEREALS
Nutritional values per 100g :
5g to 15g of protein depending on the cereal
Trying to vary your protein is important! What's more, replacing animal proteins can be cool, fun, playful, and above all... delicious. It doesn't matter what your reasons are: whether it's for your personal health, for the ecology or for the animal cause, the main thing is to participate in your own way in contributing to a better world.
Let's do it!
