Native to South America, cassava is heavily relied upon as an energy source in Sub-Saharan Africa. Becoming a popular gluten-free flour alternative and thickener, cassava flour (aka tapioca flour) is made
from the starchy root of the yuca plant. It is not refined; the whole root is used to make flour. Use caution if attempting to make your own cassava flour and never eat raw cassava: It contains a compound that produces cyanide, which is eliminated when cooked.

Popular among paleo diet followers, cassava flour can be found in the baking or glutenfree sections of the grocery store. Compared to whole-wheat flour, cassava flour is more expensive at about $9 to $10 per pound. Cassava flour can be substituted 1:1 in recipes calling for wheat flour.

Taking meat out of the equation does not mean the body must be deprived of protein, which is required for muscle growth and recovery. Incorporating these meatless protein heavyweights into a “meat-light” day makes reaching your quota a cinch.

Hemp seeds. 1⁄4 cup = 11 grams (g) protein
Quinoa. 1 cup cooked = 8 g protein
Edamame. 1 cup = 17 g protein
Tofu. 3 ounces = 9 g protein
Lentils. 1 cup = 18 g protein
Kidney beans. 1 cup = 13 g protein
Low-fat, plain Greek yogurt. 6 ounces = 18 g protein
Eggs. 2 large = 12 g protein