If you’re like a lot of families, you’re cutting back on processed meats (lunch meats, salami, and even bacon) in favor of more fruits and vegetables. However, you still have to make sure kids (and you!) get the protein they need.
If you choose carefully, you can find vegetables, grains, and beans that have a lot of protein. Consider the following choices:
— 5 grams in 1 cup
— 7 grams in ½ cup
— 7 grams in 1 cup
— 8 grams in 1 cup
— 11 grams in 5 oz
— 16 grams in 1 cup
— 18 grams in 1 cup
— 18 grams in 1 cup — 4 grams in 1 cup
And compare with 28g of protein in a 4 oz burger (quarter-pounder) and 30g of protein in a 3.5 oz. chicken breast. Of course, both of these choices have a lot more fat.
So, cut back on the meat if you can, but replace it with foods, especially beans and legumes, that are also high in protein.