Ways To Get More Protein Without Eating Meat
There are lots of;wholesome ways to increase your protein intake without resorting to meat.
These days, protein seems to be the superstar nutrient and for good reason. Gram for gram, its more satisfying;than carbohydrates or fat ;meaning it keeps you fuller,;longer. Protein is also essential for repairing and building muscle;and keeps your metabolism humming along.
The daily recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. For most adult men and women, that translates to 46 to 56 grams of protein;each day. For reference, a 3-ounce, fist-sized hamburger delivers 24 grams of protein.
The Health Benefits Of Protein
Protein gives you the energy to get up and goand keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:
- Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.
- Is vital to the growth and development of children and for maintaining health in your senior years.
- Can help reduce your risk for diabetes and cardiovascular disease.
- Can help you think clearly and may improve recall.
- Can improve your mood and boost your resistance to stress, anxiety, and depression.
- May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.
As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.
While most people eating a Western diet get a sufficient quantity of protein each day, many of us are not getting the quality of protein we need.
How Much Protein Do You Need
Protein is your bodys main building block. Its essential to make muscles and tendons and skin tissues, and it helps your body produce antibodies to fight infections, Geib says.
Ideally, healthy adults should get about 0.36 grams of protein per pound of their body weight each day. That comes out to 54 grams or so for a 150-pound adult.
But thats just a starting point. If youre pregnant or breastfeeding, or if youre an athlete, youll need more. It depends on many factors including your individual activity level and your muscle mass, Geib says.
For most people, its not necessary to meticulously count or track how much protein youre eating every day.
Just make sure youre eating some with every meal, Geib says. A lot of times Ill see vegetarians and vegans who are eating a lot of pasta or junk food, and theyre not getting in those fruits and vegetables and that well-balanced diet.
If you feel weak or fatigued regularly, or if you find yourself getting hungry shortly after eating a meal, those could be signs that youre not getting enough. A registered dietitian can help you make tweaks to your diet to make sure youre properly fueling your body.
I Pair Lower Protein Sources With Higher Protein Sources Because It Really Does Add Up
Something I had to come to terms with when I started increasing my protein was that not every food out there is high in protein. Obvious, I know, but in the beginning I only ate foods that had the most grams per bite: protein powder, eggs, lentils, yogurt, anything that had 10 to 20 grams. As you can imagine, that strategy lost its sparkle fast, and I was eating large quantities of the same foods .
So instead, I began adding smaller sources of protein like chia seeds , hemp hearts , almond butter , and pumpkin seeds to my meals. Of course, I thought that 4 grams wouldn’t make much of a difference, but if I add some chia seeds to my smoothie, a tablespoon of hemp hearts to a salad, and snack on some pumpkin seeds, I’ve now consumed 17 grams of plant-based protein without tryingand that definitely makes a difference.
I Eat More Than One Protein Source At Each Meal
Not to be too dramatic, but this tip has been life-changing for me . With the protein goals I have, eating one protein source per meal just isn’t enough sometimes. Who wants to eat 3 cups of black beans? Count my sensitive stomach out.
So instead of trying to throw back endless amounts of the same plant-based protein source, I try to mix and match. Chickpea pasta and chickpea rice are staples of mine, and they go with anythingI’ll make chickpea pasta with lemon, garlic, olive oil, and a veggie burger or make a tofu vegetable stir fry with chickpea rice. I also love a good lentil Bolognese, or using bean-based spaghetti to make spicy peanut noodles . In our increasingly plant-based world, there are endless ways to combine various protein sources, and adding more than one to each meal ensures that I’m full and satisfied, both with the meal and with my protein count.
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Vegetarian Foods Packed With More Protein Than Meat
You already know that protein is an important part of a healthy, balanced diet. But when you dont eat a lot of meat, it can feel difficult to get in your recommended daily intake of protein. Whether youre a vegetarian, vegan or just an occasional meat-eater, theres good news: You can get just as much protein as all the carnivores out there. Start by chowing down these seven foods.
They contain 15g of protein in just a 1-cup serving, more than the amount in a chicken drumstick. Not only are black beans a great source of protein, but theyre also an excellent source of fiber and vitamins and mineralsplus theyre low in fat and have no cholesterol. Use them instead of chicken in a quesadilla.
Much like beans, lentils check some important boxes for herbivores. One cup of cooked lentils has nearly 18g of protein more than the amount in a hamburger and also contains a lot of fiber, vitamins, and minerals. This curried red lentil soup is ready in about an hour.
A fermented soybean product, tempeh is a tasty substitute for bacon or chicken. In fact, a cup of tempeh has about 33g of protein; by comparison, a slice of bacon has just under 4g of protein. Try a smothered tempeh sandwich.
What Foods Are In The Protein Foods Group
All foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products are part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. For more information on beans, peas, and lentils see;Beans, Peas, and Lentils are Unique Foods.
Select a wide variety of protein foods to get more of the nutrients your body needs and for health benefits.;Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in beneficial fatty acids and lower in methylmercury, such as salmon, anchovies, and trout. The advice to consume lean or low-fat meat;and poultry and a variety of seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, nuts, seeds, and soy products.
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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.
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.
Top 20 Alternative Sources Of Protein Other Than Meat
Protein is an important part of everyones diet. It is responsible for repairing and building your muscle tissue, it helps to keep your weight within a healthy range, and it can keep your appetite under control. Most people count on meat, chicken, and seafood as their main sources of protein. But people who have adopted a vegetarian lifestyle need other sources of protein to choose from.
The Recommended Dietary Allowance of protein each day per the USDA is 10 to 35 percent of your total calories. To be more specific, you need 0.8 grams of protein for every 2.2 pounds that you weigh. The average comes out to 56 grams each day for an inactive man and 46 grams for a sedentary woman. Here are top selections to try if you are a vegan or if you just want to start with a meatless Monday.
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Eggs The Protein Powerhouse
People were aware of eggs well before Rocky Balboa cracked four of them into a pint glass theyre a protein powerhouse that have stood the test of time. Inexpensive, easy to prepare and packed full of nutrients, you really cant go wrong.
Studies by St. Louis University have shown that eggs can make you feel fuller for longer. One hard-boiled egg contains 6.29 grams of protein it provides men with 11% of their daily protein intake, while women are supplied with 14%.
They drastically improve carotenoid absorption, according to research by Oregon State University. Carotenoids are the plant pigment responsible for those brightly coloured veggies on your plate . They also possess some excellent antioxidant properties.
Plant Vs Animal Protein
The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams of protein per kilogram of body weight, or about 60 g for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein.
Animal products such as meat, eggs, and milk are naturally high in protein, which is an essential nutrient made up of amino acids. This makes it easier for people who consume animal products to meet their daily protein needs.
The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soya beans and quinoa, are also complete proteins while others are incomplete proteins.
A person following a vegan or vegetarian diet
A diet free of animal products requires planning and research to ensure a persons nutritional needs are met. For some, this is a benefit, as it encourages them to think about their diet and understand the nutritional content of the foods they eat. For others, it can prove challenging and lead to nutritional deficits.
The Academy of Nutrition and Dietetics stated in that people on vegetarian or vegan diets are at a lower risk of various illnesses, including:
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Meatless Protein: 7 Great Sources Of Protein Other Than Meat
Protein is often associated with weight-lifting and building lean muscle, but a diet high in protein can also help us maintain a healthy weight, build and repair muscle tissue, and curb our appetite. Along with fat and carbohydrates, protein is considered a macronutrient which means we have to consume large amounts to stay healthy. According to the USDAs Recommended Dietary Allowances , we should take in between 10 to 35 percent of our daily calories from protein sources. Now, if you think the only way you can up your protein intake is by eating more steak and chicken, there are more protein sources in your diet other than meat.
Proteins Are Made Of Amino Acids
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.;
Some amino acids can be made by your body there are 11 of these and theyre known as non-essential amino acids. There are nine amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function.
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How Much Food From The Protein Foods Group Is Needed Daily
The amount of protein foods you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods;Group, but need to select leaner varieties of meat and poultry and increase the variety of protein foods selected, choosing meats less often.;Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.
Health Benefits Of Vegetarian Protein
A proper vegetarian diet offers numerous health benefits. Diets with animal protein tend to contain higher levels of fat, calories, and sodium. Following a vegetarian diet lowers your risk of health problems such as obesity, heart disease, stroke, and diabetes.
But vegetarianism doesnt mean healthy unless you take the right steps. A diet full of soda and candy is vegetarian but not healthy. A healthy vegetarian diet requires thoughtful planning and a well-rounded intake of nutrients.;
If youre wondering how to add more protein to your vegetarian diet, talk to your doctor or a nutritionist.
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Vegetarian Proteins That Are As Good As Meat
Submitted by Alexandra Bozanis on Thu, 22/12/2016 – 22:01
How do you get enough protein if you dont eat meat? It sounds hard at first but there are plenty of great vegetarian proteins that taste amazing and don’t require you to eat a bucket full to get the nutrition you need to stay strong.
There are many alternatives to meat that have similar amounts of protein and we’ve put together a list of the 49 best vegetarian proteins that are as good as meat.
All the vegetarian options we have listed have at least 10g of protein per 100g when raw, putting them right up there with a meat lovers favorites.i
13 of them have as much as or more protein than chicken.
How much protein is there in meat anyway? Here are some popular choices:
Type of Meat
Skinless and boneless chicken breast
Source: Nutrient data provided by USDA SR-28.i
There are plenty of reasons to eat more meat-free meals:
Theyre on average cheaper.
You’ll be helping to save the planet with each bite.
The health benefits which include a happier and longer life.
You probably know and love a few of the ones on our list already.
For each vegetarian protein we’ve included three delicious recipes so you can try any of them out today.
With so many tasty vegetarian options now you have plenty of variety to chose from, enjoy!
Maybe youve decided to go meatless from time to time. Maybe you’ve adopted a vegetarian or vegan lifestyle, either way you need to keep nutrition on the front burner.
How Much Protein Do We Need A Day
In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh, based on the Reference Nutrient Intake . This will vary over your lifetime and depend on your individual circumstance.;For example, a;more active person,;such as an athlete in training, will require more protein than someone living a sedentary lifestyle.;
On average, guidelines suggest;men should aim to eat around 55g of protein a day and women should aim for around 45g of protein daily. Read on to discover how you can meet your daily needs.;
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Need A Little Extra Protein In Your Diet These High Protein Foods Pack In Essential Nutrients But Aren’t Meat
Meat is high in protein, but there are actually so many more ways to get protein into your diet. These protein-rich alternatives can be cooked and consumed in a multitude of ways and are perfect whether you eat only vegan recipes are just looking to be more aware of what nutrients youre eating!
Not vegetarian, but still want to eat healthy? Try these protein-packed salads.