Be the Change: Meatless Monday

August 20, 2017 at 1:00 a.m. | Updated August 17, 2017 at 11:10 a.m.

by Sunny Montgomery

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.
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.

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 7.6 million cars off the road in the context of the population’s total carbon footprint.

Enter the “Meatless Monday” challenge. Why not get your week started on a feel-good foot? If you’re concerned about missing out on protein — of which a cup of chicken has 38 grams — try trading out the meat in your recipes for one of the following protein alternatives.

  • Quinoa: 8 grams of protein per cup (cooked)
  • Tofu: 14 grams of protein per cup
  • Beans: 15 grams of protein per cup
  • Lentils: 18 grams of protein per cup (cooked)
  • Seitan: 40 grams of protein per cup

Or, gather the family for a meal out on the town. Toscano Italian Grill’s new scratch-made falafel makes Meatless Monday easy. Falafel, made with chickpeas, boasts 15 grams of protein per cup.

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