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limiting how much meat they eat. they need to still include protein in their diets. in today s food as fuel gives us options. protein is great for building muscle and benefits your hair and nails, too. while meats are a great source of protein research suggests that replacing red meat with plant proteins could help you live longer. beans and lentils can be a start. they re rich in plant protein plus fiber, b vitamins, iron and folate. most beans are low in fat. nuts and seeds. try stocking up on almonds, pistachios and walnuts. when it comes to eggs, an egg delivered seven grams of high-quality protein. another option for breakfast go for oatmeal. whole grains like buck and brown

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