As many of you continue to work from home,  cooking can become a tad monotonous. Even obtaining groceries can be quite difficult, which makes your weight loss efforts seem even more challenging. However, learning to make new vegetarian options will keep variety in your meals as well as delicious, healthy options for you and your family.  When planning meals for losing weight it is important to find good sources of protein and fiber to keep you feeling full throughout the day.  Read below for some inspiring ways to have a meatless Monday or any day of the week! 

Four Protein Rich, Plant Based Foods:

1. Tofu – Tofu is made from soybean curds pressed together similar to the process of cheese making.  Tofu doesn’t have much of a taste but instead takes on the flavor of the ingredients it’s prepared with. Tofu contains roughly 8 grams of protein per a 3 ounce serving, depending on the type.  It is also a good source of iron, calcium, manganese, selenium, phosphorus and copper. At only 70 calories per 3 oz. it makes a great low-calorie dish to pair with stir-fried vegetables and/or whole grain rice.
2. Lentils – Lentils are a legumes, a cousin to beans. They come in many colors including yellow, green, brown, black and red. A half a cup of cooked lentils is just over 100 calories and contains 9 grams of protein and 8 whopping grams of fiber. They have a fairly mild taste and can be added to warm soups or stews or cold wraps and salads.  They are rich in iron, manganese and folate, making them a very nutritious choice for any budget.  Try them today!
3. Quinoa – Quinoa is thought of as a grain but actually is a seed native to the areas of Peru, Chile, and Boliva. When cooked this seed turns light and fluffy and offers a slight nutty taste. Quinoa is often used as a grain replacement for pasta or rice. It is gluten free and a contains 4 grams of protein per ½ cup cooked.  It is also is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and many other antioxidants making it quite a nutrition powerhouse.
4. Green Peas –  Peas are part of the bean family and are a great way to pack a punch with protein, containing 4 grams per ½ cup and only 62 calories.  They are also good sources of vitamins A, K, C and thiamine. Green peas have a low glycemic index which is an important factor for blood sugar control.  Easily add green peas to salads, soups, and wraps for added color, crunch and nutrition.

Eating more plant based foods can be an easy way to boost nutrition while keeping calories in check.  Choose a vegetarian option that also provides a good amount of protein for each meal to keep you satisfied throughout the day.  Make your next meal a meatless one!

For more information on weight loss programs in Lincoln, NE and Omaha, NE please visit WeightLossNebraska.com.