Meatless Monday

Written by Sarah Pennington, Dietetic Student at Miami University

Whether you are a practicing vegetarian, or an avid meat eater you should take part in “Meatless Monday” with great sources of vegetarian protein to be aware of. According to, women need about 5 ounces of protein each day, while men need about 6 ounces.

too busy to diet 4Protein is important in normal body function by playing roles in cell growth, creating new blood cells, building muscle, as well as proteins found in bone, teeth, skin, and cartilage. It aids in the fluid and electrolyte balance, acid-base balance, the immune system and hormones.

Animal sources of proteins are the most common sources of protein consumed. However, plant based protein is still important to be aware of. Some of these sources include:

Soy: Tofu, tempeh, soymilk
Legumes and beans – Kidney beans, pinto beans, black beans, chick peas, lentils, green peas
Nuts – Peanuts, nut butters, almonds
Grains – Oatmeal, brown Rice, Raisin Bran