Have you been trying to save some money in the grocery store? Join the crowd. Consider having several vegetarian meals each week. The meats that you buy eat up a big part of your food dollars.
Inexpensive animal-based protein: eggs & egg whites and reduced-fat dairy (milk, cheeses & yogurt).
Non-animal protein replacements: combine two together to have the essential amino acids: soy (milk, cheese, tofu, veggie burgers), nuts & nut butters, seeds, quinoa, rice, barley, pasta and dried beans & peas.
Yummy vegetarian examples that provide the essential amino acids:
- veggie chili with rice & beans
- black bean & corn soup
- veggie burger on multi-grain bun
- baked potato stuffed with sauteed veggies and soy cheese
Quinoa is a rice-like grain from South America that provides ALL essential amino acids. It is versatile and can be cooked in water or other flavorful liquids like vegetable broth. All supermarkets carry quinoa in either the rice section or the health-food section.