What Can I Eat For Protein Besides Meat

The Easy Way For Vegans To Get Enough Protein Every Day

How to Get Enough Protein as a Vegetarian

As it turns out, I weigh around 140 pounds, so the 83 grams of protein mentioned above is right about what I aim for.

So how do I get my 83 grams of protein per day?

My approach to getting enough protein is very simple:

Make sure you include a decent protein source, even if just a little bit, in every meal or snack.

Mainly, this just keeps you mindful and prevents you from slipping into junk-food-vegan, carbohydrate-only mode.

So what does this mean in terms of actual foods? Try these:

  • Adding protein powder to your smoothie.
  • Eating a whole-wheat bagel with peanut or almond butter for a snack.
  • Including beans in your pasta dishes .
  • Lots of lentils.
  • Hummus on a whole wheat pita for a snack.
  • Putting nuts on your salad or eating them alone as a snack.
  • Eating quinoa as part of the main dish or a side.
  • Occasionally eating soy products, like tempeh, but dont forget all the high-protein vegan alternatives to soy!

See? No huge numbers here, but mix in a few of them every day, and its no problem at all to get anywhere from 60-100 grams of protein, especially when you count all the other foods you eat that contain smaller amounts of protein. My point here isnt to get you to start counting protein grams throughout the day I certainly dont do that but you can see just how easy it is to get the protein you need.

A few other favorite, high-protein vegan recipes:

Non Meat Sources Of Protein

In the tables below I list many sources of protein that are not meat, fish or poultry. For reference a 3 oz chicken breast contains 28 grams of protein. Remember that these foods all have other benefits so don’t choose them solely on the protein quantity. An example is almonds vs walnuts. Almonds have more protein, but walnuts have more omega 3 fatty acids and more magnesium.

What Exactly Is Processed Meat Anyhow

The World Health Organization defines processed meat as:

meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood.

I think many people would be surprised to learn that deli turkey and chicken slices are included, as well as smoked salmon. Unfortunately, most of the research usually examines processed meats as a group, so we cant say if one is more harmful than another.

Hungry? Help yourself to my printable list of 25+ heart-healthy snacks.

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Here’s How I Get 80 Grams Of Protein A Day Without Eating Meat

There are so many opinions out there about proteinhow much you should be eating, when you should be eating itand everyone has an opinion about non-meat-eaters getting their protein. Without a doubt the most common response to someone saying they don’t eat meat is “Where/how do you get your protein?”

I’ve spent the last 11 years of my life as a vegetariantrying every different level, from vegan to ovo-vegetarian, to pescatarian. At each level, I’ve had to think about where I’m getting my protein and even though I love vegetables, I cannot hit the protein numbers I need to recover from my workouts and function at my best by eating only vegetables . And while there are plenty of conflicting protein opinions out there, my viewpoint is simple: if you have a protein goal, you should have healthy options to help you hit it, regardless of what that number is.

At present, I aim for 60 to 80 grams of protein a day. It may sound high, but this number was set for me by a naturopathic doctor, chosen specifically for my body and workout regimen . Of course it’s easier to hit 60 grams than 80, but I make it work and adjust as needed, mostly depending on how hungry I am and the intensity of my workout.

So if you’re looking to increase your protein intake, or just looking for plant-based protein inspo, here are some tricks that have made hitting my numbers easy .

Why Do You Need More Protein

9 High Protein Foods That Aren

Many women suffer from muscle loss or sarcopenia as they get older. Adding protein to your diet helps to offset this, although adding resistance training to accompany the extra protein is a good idea.

Protein helps to maintain bone density. Low bone density and osteoporosis are common in women after menopause. This is another case for also adding resistance training, or weight bearing exercise.

If you are trying to lose weight, then diets that are higher in protein may be beneficial.

Also Check: Premier Clear Protein Drinks

Foods To Eat If You’re Skipping Meat

By Kerri-Ann Jennings, M.S., R.D., Associate Editor, Nutrition for EatingWell Magazine

I was a vegetarian for most of my college years, but I was not yet a nutrition major . My diet in those days consisted of lots of bread, cheese, yogurt and fruit. Not surprisingly, I gained weight and became iron-deficient.

Now years later and pounds lighter, I still favor a meatless diet . However, as a registered dietitian and associate nutrition editor at EatingWell Magazine, I now know how to go meatless without missing out on the nutrients my body needs .

Must-Read: 4 Ways to Go Meatless

I also know that meatless eating can deliver a lot of health benefits, without sacrificing flavor. As Rachael Moeller Gorman mentions in the May/June 2011 issue of EatingWell Magazine, vegetarians typically have diets richer in fiber, folic acid, vitamins C and E, potassium, magnesium and unsaturated fat, so its no surprise that studies have found them to have a lower risk of heart disease. And even going meatless just a couple days a week can lower your risk of diabetes by 28 percent.

Want to Try Going Meatless for a Month? Or Even a Few Days? Join Our Meatless May Challenge.

All that said, having a balanced diet is key to proper nutrition, so include these veggie foods in your diet to get critical nutrients your body needs.

Key Nutrient You Get: Protein

More Vegetarian Sources of Protein: Nuts and seeds, soy, eggs and dairy

Nuts Nut Butters And Other Seeds

Nuts, seeds and their derived products are great sources of protein.

One ounce contains between 57 grams of protein, depending on the nut and seed variety .

Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and certain B vitamins. They also contain antioxidants, among other beneficial plant compounds .

When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage the nutrients in nuts. So reach for raw, unblanched versions whenever possible .

Also, try opting for natural nut butters to avoid the oil, sugar and excess salt often added to many household brand varieties.

Bottom Line:

Nuts, seeds and their butters are an easy way to add plant protein, vitamins and minerals to your diet. Opt to consume them raw, unblanched and with no other additives to maximize their nutrient content.

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What To Eat: Whole Grains

Key Nutrient You Get: Zinc

More Vegetarian Sources of Zinc: Beans, yogurt, shiitake mushrooms, pumpkin seeds, sesame seeds and cereal Zinc is vital for growth and development at all life stages and also supports immune function . Whole grains , beans , yogurt , shiitake mushrooms , sesame seeds and cereal all deliver some zinc .

Eat This Vegetable with Whole Grains to Better Absorb Zinc

Why Is Meat Such A Good Source Of Protein

Can You Only Drink Protein Shakes and NEVER Eat Food?

All protein sources are built with a mix of amino acids, which are released into the bloodstream and used within the body after we eat them. They’re mixed and matched into various proteins based on what your body needs at that moment, be it rebuilding muscle after a workout or creating antibodies to bolster your immune system, Batayneh says.

While 20 amino acids exist, nine are considered “essential,” meaning we need to eat them to utilize them.

“Unlike most plant proteins, animal proteins are known to be ‘complete,’ which means they contain all essential amino acids needed for anabolic growth,” says Rachel Fine, RD, a registered dietitian and owner of the nutrition counseling firm To The Pointe Nutrition in New York City.

RELATED:The Best Way to Combine Proteins for Your Health, According to a Registered Dietitian

Some plant proteins are lower in the amino acids methionine, lysine, and tryptophan, Batayneh says.

“By eating a variety of sources of proteinanimal or plantyou can ensure you’re eating enough protein and, by extension, getting all nine essential amino acids,” she says.

Animal protein also tends to be higher in several micronutrients, including vitamin B12, vitamin D, omega-3 fatty acids, iron, and zinc.

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The Best Veggie Protein Sources

If youre cutting out certain food groups such as meat and fish, you might think your protein options are somewhat limited, but there are lots of options for packing in the nutrients.

Grains and pulses

And its well worth having that bowl of porridge in the morning 50g of oats made with milk contains around 2g of protein.

Try our warm roasted squash and Puy lentil salad, or our quinoa salad with grilled halloumi.

Dairy products

Try our milk-based super berry smoothie to kick off your day.

Eggs

Soya and tofu

Try our smoky tofu tortillas for an extra hit of protein in your wraps.Discover more info in our health benefits of tofu guide.

Nuts and seeds

Get more information on the health benefits of nuts in our essential guide.

Want to bulk up the protein on your plate? Check out our high-protein recipe collections for more inspiration:

Top 16 Sources Of Plant Based Protein

Plant based Protein food is healthy and easily accessible. Vegans and vegetarians have a wide variety of vegan protein sources to choose from. What are the best vegan protein foods? What are the Top 16 Sources Of Plant Based Protein?

The first foods you might think of include vegetables, beans, and nuts. But dont you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!

  • What are the top sources of plant based proteins?

    Pumpkin seeds have 5 grams of protein in 1 oz Hemp seeds have 10.78 grams of protein In 1 oz. Almonds have 6 grams of protein in 1 oz. Pistachios have 6 grams of protein in 1 oz. Flaxseeds have 5.19 grams of protein in 1 oz. Tofu has 10 grams of protein In 1/2 cup. Oatmeal has 8 grams of protein in 1 cup cooked. Lentils have 8 grams of protein in One half cup of cooked. Chia seeds have 4.7 grams protein in 1 oz. Spirulina has 4 grams of protein in 1 tablespoon. Nutritional Yeast has 3.8 grams of protein in 1 tbsp. Soybeans have 11 grams of protein in 1/2 cup. Peas have 8 grams of protein in 1 cup. Kale has 2.9 grams of protein in 1 cup . Broccoli has 2.6 grams of protein in 1 cup chopped. Brussel Sprouts have 3 grams of protein in 1 cup chopped

  • Tofu is another 1 of the Top 16 Sources Of Plant Based Protein

    Lentils are a healthy vegan protein food

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    Tofu Tempeh And Edamame

    Tofu, tempeh and edamame all originate from soybeans.

    Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.

    Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.

    Tofu is made from bean curds pressed together in a process similar to cheesemaking. Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty.

    Tofu doesnt have much taste, but easily absorbs the flavor of the ingredients its prepared with. Comparatively, tempeh has a characteristic nutty flavor.

    Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.

    All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces .

    Edamame are also rich in folate, vitamin K and fiber. Tempeh contains a good amount of probiotics, B vitamins and minerals such as magnesium and phosphorus.

    Bottom Line:

    Tofu, tempeh and edamame all originate from soybeans, a complete source of protein. They also contain good amounts of several other nutrients and can be used in a variety of recipes.

    Warning: Dont Ignore Amino Acids

    Top 11 Best Sources of Protein for Strong Muscle Growth in ...

    All protein is not created equally. Protein is made up of amino acids, and there are certain ones, called essential, which your body cannot produce on its own and must get through food.

    As long as youre eating a wide variety of whole foods a good practice to follow for many reasons youre probably getting a nice mix of amino acids. One, though, thats particularly tough for vegetarians to get, is lysine, as explained in this article on protein from Vegan Health.

    Only a few vegan foods contain lysine in large amounts, but fortunately, theyre staples in many of our diets: tempeh, tofu, and legumes. If you dont eat beans or soy, because of allergies or some other reason, youll need to pay special attention to lysine, and it might be worth considering an amino acid supplement.

    See another No Meat Athlete article for a breakdown of various plant-based protein sources and their amino acid content.

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    How To Get Enough Protein Without Meat

    One of my son’s eighth-grade friends recently became a vegetarian. He joins the approximately 4 percent of youths in this country who eat meatless. As much as my boys respect his choice and recognize his passion for the environment that spurred the decision, neither of them truly understands it.

    Although my sons eat plenty of vegetables, their most requested dinners include sausage, pork or ground beef. In fact, their favorite meal is grilled pork tenderloin with bacon corn relish. We call it pig on pig. We eat it with loads of green vegetables and rotate fish, chicken and quinoa on other nights. But I wont lie: I make it a lot.

    The boys asked how their friend could put on enough muscle, possess enough energy or be such a good athlete without meat. I told them that meat can be very good for growing boys and athletes, as its protein helps to build muscle, repair tissue, provide energy and balance mood but it is by no means necessary. If he’s eating enough vegetarian sources of protein, iron and B vitamins, their friend will perform just as well. In fact, the Academy of Nutrition and Dietetics’ position on vegetarian diets is that “well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

    Nuts and seeds : walnuts, cashews, pumpkin seeds, pistachios, sunflower seeds, almond butter, hemp, chia and flax seeds.

    Why Choose Non Meat Foods

    If you are not a big meat eater, then the requirements for more protein may have you concerned. But there are many sources of protein that are not meat. So why should you choose these?

    • Add variety to your diet
    • Plant based protein sources are higher in vitamins, minerals and fibre
    • Many women find non meat protein is more palatable for breakfast
    • It goes better in a smoothie. Ive never tried a chicken breast smoothie, but greek yogurt or hemp seeds are great
    • You likely eat fewer calories with non meat sources of protein
    • Many people choose to eat less meat for ethical or environmental reasons. This is a personal choice.

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    The Best Sources Of Protein For Vegetarians

    BBC Good Food examines the best sources of protein for vegetarians and how to keep yourself nourished with protein-packed fruit, veg, eggs and pulses

    Protein is a key part of a healthy diet. It used to be the obsession of body-builders and gym fanatics alone, but now lots of us are keen to ensure we are eating enough. It can be tricky to get your daily quota as a vegetarian if youre not sure what your best veggie sources of protein-rich foods are. Discover our best protein-rich recipes bursting with fresh veggie flavours that are key to a healthy diet.

    Easy Sandwich Alternatives To Processed Meat

    Eating Enough Protein Without Meat or Protein Shakes

    About half of all Americans eat a sandwich every day, and Canadians arent likely much different. Sandwiches are convenient and satisfying, but if youre trying to reduce your risk for cancer, diabetes, and heart disease, you might be scratching your head thinking up alternatives to the ham and other processed meats we typically find between the slices.

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