Nutrient Density: Meatless Muscle

It is commonly known that the proteins found in lean meats are key in muscle building and maintenance. However due to some dietary restrictions or personal tastes, not everyone may be able to consume any or enough meats to meet these dietary necessities. Luckily for those who fall into this category, it is not impossible to consume enough of the above requirements without meats as a dietary source.


Dairy, eggs, meat, poultry, fish and other animal products are considered complete proteins. Complete proteins provide the necessary amino acids one needs to be healthy. With soybeans as the exception, other plant products are often incomplete proteins. Therefore, when consuming a diet low in animal products, variety is key. It is important to mix and match plant proteins to be able to form a complete protein. A good example is mixing grains and legumes. For example, a complete protein can be formed by combing foods such as rice, corn, or whole grain pasta with beans and seed products. When consuming a diet low or absent of animal products, make sure to find other food sources which ensure that you won’t become deficient in iron, zinc and B12, such as miso, tempeh, and plenty of green, leafy vegetables.



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