The smart way to eat less meat
You’ve no doubt heard that cutting back on beef, pork, and poultry can be good for your heart, as the Mayo Clinic points out. But your body still needs protein, right? No worries – you can get what you need from healthy veggie sources, says dietitian Ginger Hultin.
Lentils (1 cup of cooked lentil = 18 grams of protein)
Lentils could be the new red meat. One cup has almost 37 per cent of your daily value of iron, not to mention the almost 16 grams of fibre it has to fill you up (and stop you from reaching for that mid-afternoon doughnut). “There is evidence that plant-based diets, likely due to their high fibre content, support a diverse microbiome in the human gut so the high fibre content of lentils could have systemic benefits,” says Hultin.
Edamame (1 cup of edamame = 18.5 grams of protein)
Along with protein, edamame is another rich source of fibre. One cup provides 8 grams, the amount you would find in a few slices of bread. Ditch the bread with that salad, and instead add a heaping cup of edamame. Like all soy foods, edamame contains antioxidants known as isoflavones, which may account for their many health benefits, including protecting you against heart disease, notes Hultin.