Protein-Rich Meatless Dinners

Meatless dinners can be delicious and meet your nutrition needs.

If there's a meat shortage and you can't buy red meat or poultry, you may lose out on more than just the traditional flavors and protein you enjoy.

Animal products not only provide the essential amino acids you need on a daily basis, but a number of other nutrients as well. Once you know what nutrients you need, scroll down for four protein-rich meatless dinner recipes.

What Nutrients Do Meat & Poultry Provide?

Meat and poultry are rich sources of:

• protein

• B12

• iron

• zinc

• calcium

• vitamin D

Non-meat animal sources of protein

Besides meat and poultry, you can get protein, B12, and iron from any other animal products including fish, yogurt, cheese, and eggs. Yogurt and cheese will provide the calcium and vitamin D as well.

Non-animal sources of protein include:

• quinoa (complete protein)

• soy products- tempeh, tofu, natto, and miso (complete protein)

• beans, falafel, & hummus

• lentils

• whole grains

• corn

• nuts & nut butters

• whey or pea protein 

Non-animal protein sources are usually incomplete, meaning you need to pair them with something else to get all the amino acids you need.

Typically you can pair grains (whole grain bread, pasta, or tortilla chips) with legumes (beans, lentils, or nut butters). Even though tomatoes are not a legume, whole grain spaghetti with tomato sauce is a classic complete protein (even without the meatballs!).

Non-animal protein sources do not contain B12 and it's difficult to absorb iron from them. However, you can add strawberries or other foods high in vitamin C to help absorb more of the iron from plant-based sources.

If you're heading to the grocery store this weekend and want to plan ahead meatless dinners, here are four protein-rich recipes you can make that also take dietary restrictions into account:

1. Simple Tahini Lemon Fish

2. Homemade Gluten-Free Falafel

3. Creamy Citrus Pad Thai

4. Cheesy Lentil Tacos

Meatless lunch and breakfast recipes can also be found at ZESTNutritionService.com/blogs

To make a virtual appointment with a registered dietitian, book online at ZESTNutritionService.com/services