Where’s the beef? If you’re a United States-based shopper, it’s probably piling up on your local grocery shelf, given the price of beef per pound is up. It seems that filet mignon and ground beef are the new eggs.
From a protein standpoint, beef’s nutritional statistics are pretty hard to beat: Nutritionists generally suggest we eat about 30 grams of protein per meal, and “a three-ounce serving of beef has about 22 to 25 grams of protein,” says Maya Feller, MS, RD, CDN, the founder of Brooklyn-based Maya Feller Nutrition. (A quick and dirty tip on how to judge if you’re hitting that goal? Use the palm of your hand as a guide.) “So it’s hard to find a food that’s comparable ounce-for-ounce. It’s also not comparable to look at plant-based versus animal-based, because they may have different amounts of vitamins and minerals—but plant proteins will always have more fiber in comparison to beef or other animal proteins.”
Feller goes on: “Beef is a high-quality protein because it supplies the necessary full amino acid profile. It is often not complete in plant proteins.” So, when beef is feeling too pricey, what should you try instead?
Feller advises thinking holistically when it comes to your diet. Protein isn’t the only thing we need to keep our body going; there’s also fiber, fermented foods, and much more. But if you are skipping out on beef right now—after all, the steaks are high!—here are some alternatives to maintain your protein intake.
High-protein yogurt
When it comes to yogurt, you want to go as unprocessed as possible. An easy rule of thumb is to simply think Greek… as in Greek yogurt. “Greek yogurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yogurt,” clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health, previously told Vogue. Feller says high-protein yogurt can have anywhere between 25 to 40 grams of protein per serving, depending on which one you buy.
Tuna fish
Tinned fish is really having a moment right now, and Feller is all for it, sharing that canned tuna fish can have anywhere between 22 to 50 grams of protein per serving. What makes the difference? If it’s packaged in oil or water—oil-packed has a higher protein content than water.
Chicken
Feller suggests chicken as another great alternative. Coming in at about 23 grams per three-ounce serving, it’s not quite as high as the other alternatives, but still a great option.
Bonus: Soy
“For people who are plant-based, eating a variety of plant proteins, such as beans, nuts, and seeds, along with whole and ancient grains, helps to meet protein needs without relying on animal proteins,” Feller says. Another fantastic addition to your diet? Tofu. A mainstay in Blue Zone Japan, tofu is a protein-dense meat alternative made of fermented soy beans. It’s a complete protein, which makes it a great alternative for meat.