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6 alternatives to animal proteins for a healthy diet

Greek yogurt

In recent years more and more people have opted for a vegetarian, vegan or plant protein based diet for ethical, environmental or health reasons.

However, many are skeptical about alternatives to animal proteins, since they are considered a primary source to be taken on a daily basis in our diet.

In fact, there are numerous sources of highly nutritious plant protein that can successfully replace animal products. Here are six alternatives to lead a healthy diet without necessarily taking the classic slice of meat.

Greek yogurt
Greek yogurt


One of the most popular substitutes for animal protein is soy. Soy is a versatile food, found in many products including tofu, tempeh, soy milk and protein powders. Soy is in fact a complete source of protein, since it contains all the essential amino acids that our body needs. It is also rich in other nutrients, including calcium, iron and vitamin B12.

For those who want to start gradually, they can do so by starting a vegetarian diet which, for example, does not exclude foods containing dairy products such as Greek yogurt. The vegan variants of the latter, on the other hand, are soy yogurt, almond yogurt or coconut yogurt.

To learn more about the benefits of Greek yogurt and its variations, all you have to do is deepen your knowledge through reliable and documented sources, so as to evaluate for yourself the diet that best suits your lifestyle.


Legumes are an excellent source of vegetable proteins present in many foods of the Mediterranean diet, such as beans, lentils, chickpeas and peas. Legumes provide vitamins, minerals, fiber and antioxidants. However, to constitute a complete source of protein, they must be consumed together with cereals such as rice or wholemeal bread.


Nuts, such as walnuts, almonds and hazelnuts, are another good source of plant protein. They are also high in healthy fats, fiber, vitamins and minerals. Including these sources of protein in your diet can help improve heart health and reduce the risk of diabetes.


Quinoa is a food plant native to the Andes, often considered a grain. It is a gluten-free food rich in protein, fiber, vitamins and minerals such as iron, magnesium and calcium. Thanks to its high protein quality, it is a good alternative to animal proteins.

Chia seeds

Chia seeds are small seeds with extraordinary properties. In fact, they're high in protein, fiber, omega-3 fatty acids, calcium, and antioxidants. Thanks to their versatility, they can be used to increase the amount of protein in breakfast, salads, desserts and many other dishes.

Alternative meat products

Today many companies have developed alternative products to meat based on vegetable proteins. These products, such as burgers or vegetable frankfurters, are made with ingredients such as tofu, seitan or legumes and do not contain meat or animal products.

They offer a similar source of protein to animal protein and may be a good choice for those who want to start cutting back on meat consumption gradually.

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