When it comes to protein intake, eggs are a popular and easy replacement or accompaniment for meat. However, not everyone can consume them due to allergies or dietary preferences.
According to Health.com – protein keeps your immune system healthy. It also produces hormones to build bones and muscles.
High-protein diets can also help you feel full, which is good for weight management. The Daily Value (DV) for protein is 50 grams per day based on a 2,000-calorie diet.
A large egg contains 6.3 grams of protein (13% of the DV). But there are also numerous alternatives to eggs available.
Cottage cheese – a fresh dairy product with a unique ‘pebbled’ texture and its name originated from its traditional production in small homes or cottages. A half-cup serving of low-fat (1-2% milkfat) cottage cheese provides 12.9 grams of protein – twice the amount found in an egg.
Like eggs, it is not a legitimate option for vegans – but vegetarians are able to eat it. A vegan friendly alternative to eggs and cheese that contains a solid level of protein are almonds.
Almonds are the edible seeds of the almond tree and there are three grams for every 10 almonds. The seeds are believed to have originated in regions including Iran, Afghanistan, and surrounding areas of Central and Southwest Asia.
It is reported that wild almonds were likely foraged by our ancestors before their domestication, which occurred around 4000 BC. In 1926, around 30 almonds were found in the tomb of Tutankhamun when it was excavated.
Tofu is another vegan option that is popular in Asian cooking. It is made from soy milk and is pressed into blocks of different firmness levels. Since it is made from soybeans – tofu is a complete protein that offers all nine essential amino acids.
It provides a host of other health-promoting nutrients like calcium, vitamin A, iron and antioxidants. Three ounces of firm tofu will provide nine grams of protein when eaten.