Meatless Monday

According to Earth Day Network — a nonprofit organization dedicated to promoting an international environmental movement through Earth Day activities — if every person in America gave up meat or cheese one day a week, it would be the equivalent of taking

QUINOA

8 grams of protein per cup (cooked)

Try quinoa in place of rice, or to add texture and body to side salads. The nutty flavor is a great compliment to fall flavors soon to be in season.

SEITAN

40 grams of protein per cup

Seitan is the less popular cousin of tofu, made of wheat gluten rather than soy. Seitan is preferred by those with soy allergies and beloved by fans of firm tofu, as the protein comes pressed and ready to cook.

TOFU

14 grams of protein per cup

Tofu is the vegetarian standby that is perfect for simple additions to meals. Silken tofu can be added to a shake for a boost of protein, while firmer blocks can be marinated to taste for any dish, like stir-fry.

BEANS

15 grams of protein per cup

Beans come in every flavor and are a great addition to main courses as well as side dishes. Chili is the bean’s best showcase, but it also shines in salads for those last summer celebrations.

LENTILS

18 grams of protein per cup (cooked)

Lentils are the stuff of fairy tales, truly. The flat bean-like legume is the perfect protein to replace meat while also reducing starch intake. Try in a salad, or pair with beans in a stew.