Well, we can use the legume group in many recipes.
Here some tips for meal planning that you can consider:
1) Add beans and lentils to soups, stews, chili, and other recipes.
2) When making burritos, leave out the ground beef and use vegetarian refried beans. Despite their name, low-fat “refried” beans are not really fried. They are actually just mashed pinto beans and they’re filling and loaded with fiber and protein.
3) Portabello mushrooms also make great meat alternatives. Those mushrooms have a meaty texture and savory flavor, especially after being marinated in low-fat dressing and then grilled or heated in a frying pan. Portabello mushrooms also use as“burgers” at your next barbecue or to fill the meat layer in lasagna.
4) Seitan is a fascinating product derived from wheat protein. It has been used to simulate virtually every kind of cold cut or meaty dish imaginable.It has a hearty texture and makes a healthy meat substitute. Wheat protein is also the main ingredient in a number of meat analogs, including spicy veggie pepperoni and sausages.
5) Soy products have been turned into endless varieties of hot dogs, burgers, and other simulated meats. Many of these products taste so much like the real thing that they will help you break a meat habit. Properly chosen, they will also greatly reduce the fat content of your diet. Some researchers have suggested that soy has special cancer-fighting properties, although investigations in this area are not yet sufficient to support this possibility. For now, soy’s proven virtue is its ability to pry people away from meat; its overall effect on cancer risk is not yet established.
You can refer some recommended recipes as your daily diets for alternative protein
1) Asian Fusion Salad
2) Pan-Grilled Portabello Mushrooms
3) Buckwheat Pasta with Seitan
4) Tempeh Broccoli Sauté
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