What Foods Give You Protein Besides Meat

Make Sure To Track Your Daily Intake

20 Foods High In Protein That You Should Be Eating

It’s important to find a good balance between protein, carbohydrates, and healthy fats, even if you’re trying to consume less meat. When tracking, Paul says a good goal to set for yourself is to consume 33% of protein, fat, and carbohydrates each day. “Tracking what you’re eatingeven if only for a few dayscan be incredibly helpful for you to determine what foods are worth it to you, and what foods keep you personally full,” she says.

Just make sure to be gracious to yourself! Changing up your diet due to a meat shortage is not easy, and none of us are going to be perfect at this. But tracking will help you to not only keep within a proper calorie intake for your body, but will make you feel better in the long run as you continue to understand your body’s dietary needs.

Here are a few protein alternatives when the grocery is out of meat, and what that protein comparison looks like to your normal meat protein sources. Be sure to take the proper servings into accountour comparisons are much larger than an actual serving!

Protein comparison: 1 Angus burger = 1 plant-based burger

One of the easiest ways to get your protein fix without meat is by finding plant-based meat to swap it out with. For example, if you can find yourself a pack of plant-based burgers, those patties are usually equivalent to the amount of protein you would see in a normal burger.

Protein comparison: 4 oz. serving of chicken = 4 large eggs

Protein comparison: 4 oz. serving of fish = 1 1/3 cup of hummus

Nutritional Value Of Protein

The nutritional value of a protein is measured by the quantity of essential amino acids it contains.

Different foods contain different amounts of essential amino acids. Generally:

  • Animal products have all of the essential amino acids and are known as ‘complete’ protein .
  • Soy products, quinoa and the seed of a leafy green called amaranth also have all of the essential amino acids.
  • Plant proteins usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins.

People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day to make sure they get an adequate mix of essential amino acids. If you follow a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can usually get the protein you need. For example, a meal containing cereals and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish.

The Year To Ditch Meat

So now you know where to get protein other than meat. Today we just scratched the surface on this topic. There are so many other plant-based foods that are able to provide your body with a sufficient amount of protein. The consumption of meat is not necessary to be the sole provider of protein if the provider at all. 2020 was a rough year for all but I have a great feeling about 2021. Why not kick the year off cruelty-free and vegan? Now that you know what foods give you protein besides meat, its time to put your knowledge to the test. I believe in you, its time to take the plant-based plunge!

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Pork An Unsung Nutritional Hero

Pork is extremely rich in leucine, the amino acid responsible for supercharging your recovery after a workout. Its versatile, tasty and, from a 3 oz. pork chop men get 43% of their recommended protein intake, while women receive 52%.

A study from 2014 confirmed that diets high in pork protein may have favourable effects on body composition. With a powerful protein hit and plenty or recipes to choose from, pork looks to be the new unsung hero of protein alternatives.

Soy Milk: 69 G 14% Dv

How to Meet Your Protein Needs with Less Meat

An ever-popular “milk” choice for vegetarians, vegans and those with dairy intolerances, soy milk is one of the best liquids high in protein. Unlike other milk substitutes, soy milk provides complete protein. An 8-ounce glass contains 14 percent of the DV for protein and 23 percent DV for calcium.

If you opt for a milk alternative, always choose fortified versions to ensure you’re getting important nutrients such as calcium and vitamin D.

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Struggling To Cook Healthy We’ll Help You Prep

Some say Americans get adequate or even too much protein others argue we could safely eat more than whats recommended .

If youre looking to up your protein intake, that doesn’t necessarily translate to eat more meat. Plus, youre likely aware of ways to add meat-based protein to your diet with beef, chicken, turkey, seafood, etc. Though animal-based protein delivers all of the essential amino acids we need, you can absolutely get sufficient protein from plant-based sources.

The 17 Best Protein Sources For Vegans And Vegetarians

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A common concern about vegetarian and vegan diets is that they might lack sufficient protein.

However, many experts agree that a well-planned vegetarian or vegan diet can provide you with all the nutrients you need (

That said, certain plant foods contain significantly more protein than others.

And higher-protein diets can promote muscle strength, satiety and weight loss (

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Beans 1 Cup = 15 Grams

Beans added to Mexican dishes like tacos and cheesy chili is usually a favorite for kids. But we have also found kids that enjoy their beans blended into a dip, regular dip. When serving beans over rice, melt some cheese on top. Melted cheese always makes things tastier.

sunflower seeds- shelling and snacking, sunflower butter

Quinoa Should We Believe The Hype

No More Meat? Protein Dense Foods For Prepper Pantry Food Storage

Over time quinoa has gone from an understated superfood to a staple ingredient in many a kitchen and deservedly so.

For a protein alternative, youd be hard-pushed to find a more protein-rich food that isnt a meat. The grain packs a nutritional punch, containing all the necessary amino acids, from lysine to isoleucine, to help you reach your goals in the gym.

Studies from Harvard Medical School actually show a correlation between higher grain consumption and lower mortality rates.

Remember to have fun when youre trying out these foods experimenting with new and exciting methods will ramp up your results both in the gym and in the kitchen.

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Why Is It Important To Eat A Variety Of Seafood Each Week

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don’t get enough of.

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

Sources Of Protein Other Than Meat Or Dairy

With more and more studies about how eating a plant-based diet helps your health, the environment and animal welfare, it seems like a no brainer to switch from eating animals to strictly plant based.

First is changing your diet.

The BIG question that is asked by so many Where do you get your protein?

Contrary to marketing schemes from meat companies, the dark ages, and what grannie says..

You can in fact get all the protein you need to live a healthy life from grains, vegetables, legumes, and nuts.

Here are just 9 of the common protein packed yummies.

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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.

1. Black Beans

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.

2. Lentils

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.

3. Tempeh

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.

4. Soybean

Soybeans take on many forms and are rich in amino acids and B vitamins. One cup of soybeans has about 31g of protein, more than a 4-ounce turkey burger. Use them in these edamame quinoa burgers.

5. Quinoa

6. Spinach

Nuts Grains & Legumes

Pin on Your Plate

Next up I would like to talk to you about nuts, grains, and legumes. Nuts, though higher in fats and calories, are great sources of non-meat protein. A great snack to munch on is a piece of fruit paired with a handful of nuts. The protein that is within nuts will keep you feeling full for a longer amount of time than if you were to solely snack on a piece of fruit. Nuts are great additions to salads or on top of soups and stews as well. Who doesnt love an extra crunch every once in a while? Grains and legumes, such as beans, when paired together are known to create a complete protein. The beautiful thing about these pairings of foods is that they are extremely affordable and have an extremely long shelf life. If you are leading a waste-free lifestyle on top of your plant-based lifestyle, beans and grains are also super convenient to purchase in bulk. One of my favorite ways to eat protein-rich non-meat foods is to have a bean stew, or chili and pair it with a warm bed of grains such as rice or quinoa. These meals are also super easy to meal prep, so if you lead a busy lifestyle I suggest giving them a go.

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I Have A Protein Powder That I Loveand I Mean Really Love

My best advice to anyone looking to increase their protein is to find a protein powder that you love, now. Protein powder is one of the easiest ways to add more protein to your dietwhat’s not easy is finding one that you love the taste of, especially one with clean ingredients. After years of sampling, I’ve found my go-to’s: specifically PEScience Vegan Select or the chocolate ALOHA protein, which are both plant-based. A shake or smoothie in the morning or post-workout will typically deliver anywhere from 20 to 30 grams of protein, which is crucial for muscle repair and recovery and, for me, knocks out a large chunk of my goal. I always have at least one protein shake a day, and sometimes I end up having two . I usually mix protein powder with almond milk post-workout, and add spinach, banana, and chia seeds if I want something more substantial.

Ways To Get Protein On A Plant

1. Plants with Complete EAA Profiles The easiest way to get protein on a plant-based diet is to consume a variety of plants that have complete EAA profiles. The most popular and simple sources to include in your diet are:

  • Tofu

  • Quinoa

  • Hemp seeds

  • Buckwheat

2. Protein Combining

Another common way to ensure adequate protein intake is to combine two or more incomplete plant-protein sources whose EAA profiles complement each other. You dont need to eat them all at the same time or even in the same meal eat them over the course of a day and your body will take care of the rest.

Classic pairings include:

  • Beans and rice

  • Whole grain bread with almond or peanut butter

  • Soups or stews that have legumes and grains

3. Supplements

Because plant proteins are harder to digest than animal sources, your body can only absorb and utilize a small amount of the EAAs they contain. One solution is to supplement your intake with plant-based protein supplements like Vegan Protein Powder blends, and vegan EAAs. But remember, unless the isolate is sourced from a plant like hemp or soy, its going to have an incomplete EAA profile. So, if you want to invest in a plant-based protein powder, make sure its a blend of complementary plant isolates that make a complete protein. Many companies make vegan protein blends that cover all the EAAs for you. For example, rice and pea protein blends are a good combination of EAA profiles.

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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

Protein Content

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.

Getting More Protein Into Your Day Naturally

Top 10 Foods High In Protein That You Should Eat

If youre looking for ways to get more protein into your diet, here are some suggestions:

  • Try a peanut butter sandwich. Remember to use natural peanut butter with no added salt, sugar or other fillers.
  • Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
  • Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
  • Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.
  • A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
  • Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
  • Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.

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How Much Protein Food Does My Child Need Daily

According to the nutritional guidelines for Americans, kids between 2-13 years old need from 2-5 servings of protein per day . In general, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

Protein is the building block of our muscles. The latest recommendations are 1/2 gram of protein per pound of body weight. So, if your child is 50 lbs, 25 grams of protein per day is sufficient for all his needs! A 100 pound child would need 50 grams of protein.

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