Lent is a season of reflection and preparation before the celebrations of Easter. This is being observed for 40 days beginning on Ash Wednesday. Two of the traditions during Lenten Season are fasting and abstinence. For Christians, particularly Roman Catholics, fasting can refer to inhibiting oneself from eating or engaging in pleasurable wants than needs. However, fasting is commonly attributed to depriving oneself from eating voraciously. This usually refers to only eating one meal a day and two smaller meals which if added together would not exceed one full meal. Abstinence on the other hand is refraining from eating meat (beef, pork, chicken, ham, deer, lamb).

Meat has always been an integral part of the human diet and it has important nutritional sources for humans, especially protein. During Lent, we must find alternatives for meat to get our sources of protein. The following are meat alternatives during this Lenten Season that you can try:

1. Soya Beans or Tofu

Soya beans are a complete protein, comparable in quality with animal protein, but are low in fat and certain fiber and iron. 100g of tofu gives you 8g of protein and 200ml of soya milk gives you 6g of protein.

2. Nuts

Peanuts, walnuts and hazelnuts provide a good dose of protein in a handful and are packed with fiber. Just take note that they are high in fat, and hence more calories. 30g of peanuts gives you 8g of protein, while 30g of walnuts and hazelnuts gives you 4g of protein.

3. Eggs

Eggs are the known substitutes for meat. They also contain an abundance of vitamins and minerals; plus, a lot of amino acids you need for complete protein. One large whole egg contains 6g of protein.

4. Dairy

Milk, yogurt and cheese are great sources of protein and also contain calcium to keep your bones healthy. 200mL of milk gives you 7g of protein and 150mL of plain yogurt gives you 7g of protein.

5. Broccoli

Broccoli contains 5g of protein per cup. It would be appropriate to consider that one won’t probably eat more than a cup of broccoli at one sitting, thus it is recommended to add another food item for your source of protein.

It’s hard to abstain from any kind of animal meat during this Lenten Season. But with perseverance and willingness, one can definitely fast and abstain for 40 days. The next time you visit the supermarket, don’t forget to buy the items listed above for your alternatives to meat!

NO I Cielo Katrina M. Mabalot

References:

1. “Lent” from https://www.bbc.co.uk/religion/religions/christianity/holydays/lent_1.shtml#:~:text=Beginning%20on%20Ash%20Wednesday%2C%20Lent,both%20from%20food%20and%20festivities.

2. “How to get protein without meat” from https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein/how-to-get-protein-without-the-meat

3. “15 protein alternatives to meat besides tofu” from https://www.ecowatch.com/zero-food-waste-tips-2650600167.html