Whether you identify as a vegetarian, pescatarian, flexitarian, or just good samaritan, there are countless reasons to reduce your meat intake.

At Local Flow Health Bar, we’re all about healthy eating without the pretentiousness, so we’re not trying to convince you to eat one way or another. We just wanted to mention the benefits of alternating some of your animal-based protein consumption with plant-based eating for a well-rounded, sustainable diet.

Vegetarian Meals and Protein

When you picture a protein-heavy meal, what’s your first thought? If you’re like most red-blooded Americans, you probably think of a big steak. In reality, though, plants are usually a better source of protein because they have less fat and include more vital nutrients.

The U.S. Department of Agriculture recommends that you consume at least .8 grams of protein per kilogram of body weight daily. If you’re a woman who weighs 130 pounds, you should get around 48 grams of protein at a minimum. If you’re a man weighing in at 180, you should consume 139 grams per day.

1. Tofu/Tempeh

Tofu and tempeh (made with fermented soybeans) are classics when it comes to plant-based protein, and for good reason. Per three-ounce serving, you get 15 grams of protein with tofu and 16 grams with tempeh. Not only are these plant-based products a good source of protein, but they also add a nice texture to vegetarian meals.

Of course, you never want to overload your diet with too much of anything. Eating tofu exclusively could have an effect on hormones, as it is also soy-based.

Try tofu today by ordering a Thai Bowl for lunch!

2. Black Beans

We couldn’t talk about plant-based protein without recommending black beans. They have 7.6 grams per half-cup, and they also come loaded with fiber, potassium, folate, and nutrients beyond protein.

For a vegetarian meal with black beans, we recommend our 3rd Street lunchtime bowl!

3. Nut Butters

For those who aren’t allergic to tree nuts, peanut butter and almond butter are excellent sources of protein for snacks and smoothies.

To get a real boost of protein, try The Meathead smoothie at Local Flow Health Bar!

4. Chia Seeds

If there’s one truly magical food, it has to be chia seeds. They’re tiny, but they come packed with protein and omega-3 fatty acid. Add them to a smoothie, juice, or really anything! Chia seeds also generally don’t have much of a flavor, so they can add nutrients to anything without bringing along a pungent flavor.

Local Flow Health Bar

At Local Flow Health Bar, we are committed to providing people with healthy, delicious, and affordable meal options. Eating out shouldn’t have to mean settling for pizza. Order from us online or stop by our restaurant in McMinnville today!

Looking for a vegetarian meal? Get your plant-based protein fix at Local Flow Health Bar in McMinnville!