Governments and health organisations are advising to make a protein shift. This means we have to replace animal-based proteins by plant-based proteins. There are many health advantages for people.
Red meat like pork, beef and lamb and dairy products like cow milk and cheese should be replaced by legumes, tofu, wheat and rye, potatoes, root vegetables, rice, nuts, and seeds and can be complemented by fatty fish, chicken and eggs.
Ingredients
- 0,5 piece avocado fresh
- 1 tsp olive oil
- 1 tsp coriander
- 3 pieces radish
- 2 tbsp hummus
- 2 pieces whole grain crackers
Nutrition
Ingredients
- 400 g sweet potato
- 2 onions
- 1 tsp cumin seeds
- 1 tbsp mustard seeds
- 6 tomatoes
- 200 g lentils
- 200 g labne yogurt
- 4 cloves garlic
- 5 tsp ginger
- 2 tsp curcuma
- 200 g spinach
- 20 g parsley
- 2 naan breads
- 1 lemon
Nutrition
Health institutes indicate that people have to gather 1,2 – 1,7 g protein per kg body weight. Someone who weighs 75 kg easily has a required daily intake of 100 g proteins. If we would like to replace dairy products (and red meat) we have many tasty alternatives if we look at below overview. Once again a combination of nuts, seeds, soya, tofu, whole grain bread and pasta, sardines and canned salmon could be the solution. Add also other fishes and sea food, chick peas, quinoa, beans, lentils, chicken and hummus.
| Ingredients | Protein per 100 g |
|---|---|
| Spirulina | 57 g |
| Hemp seeds | 37 g |
| Sardines | 25 g |
| Tuna | 23 g |
| Canned salmon | 23 g |
| Cheese*** | 23 g |
| Beef*** | 22 g |
| Trout | 21 g |
| Seitan | 21 g |
| Almonds | 21 g |
| Mackerel | 20 g |
| Canned tuna | 19 g |
| Chick peas | 19 g |
| Sea brass (dorade) | 18 g |
| Sea bass | 18 g |
| Cod | 18 g |
| Crab meat | 18 g |
| Sesame seeds | 18 g |
| Poppy seeds | 18 g |
| Soya beans (cooked) | 17 g |
| Octopus | 15 g |
| Hazelnuts | 15 g |
| Pork*** | 17 g |
| Lamb*** | 17 g |
| Chia seeds | 17 g |
| Whole wheat pasta | 15 g |
| Anchovies | 14 g |
| Quinoa (cooked) | 14 g |
| Egg | 13 g |
| Chicken | 13 g |
| Winged beans | 12 g |
| Whole wheat Bread | 12 g |
| Scallops | 12 g |
| Edamame | 9 g |
| Tofu | 9 g |
| Lentils | 9 g |
| Yogurt*** | 8 g |
| Hummus | 8 g |
| Milk*** | 7 g |
| Soya milk | 6 g |
| Soy cheese | 4 g |
| Avocado | 4 g |
| Kale | 3 g |
| Rucola | 3 g |
| Oat milk | 3 g |
| Spinach (cooked!) | 3 g |
| Soya yogurt | 3 g |
| Hemp milk | 3 g |
| Broccoli | 3 g |
| Soya pudding | 2 g |
| Watercress | 2 g |
| Almond milk | 1 g |
| Figs | 1 g |
| Chinese cabbage | 1 g |
| Apricot | 1 g |
Let us take a look at the nutrition in red meat :
Ingredients
- 100 g beef
Nutrition
Ingredients
- 100 g pork
Nutrition
Ingredients
- 100 g lamb
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