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.
Why Do You Need Protein In Your Diet
Protein plays various roles in your body and, most importantly, helps with the growth and repair of essential muscles and tissues. They also make hormones and antibodies, which contribute to your overall health and well being.
Those gym goers who are focused on building muscle will need to be consuming protein daily in the correct quantities to facilitate that growth and keep the body healthy.
Prepare Your Meat Right
You are already aware that meat which has been cooked at high temperatures has been linked in research studies with cancer.
That means that when you cook meat, you should strive to do so at a lower temperature that will cook the meat through, but not be harmful.
Methods which work well include boiling, baking, steaming and stewing.
The reason why high heat cooking is so harmful probably has to do in part with the by-products which result.
These include advanced glycation end products heterocyclic amines , and polycyclic aromatic hydrocarbons .
Indeed, many of the studies which link meat to cancer do so directly through these compounds .
As discussed previously, avoiding meats which are high in polyunsaturated fats can help as well, since you will be cooking food with more stable bonds.
On that note, you should also cook using oils which likewise feature stable bonds.
Find action tips for preparing meats the healthy way below.
KEY POINT: Staying healthy while eating meat means not just selecting nutritious meats from the store, but also preparing your meat in a safe and healthy way.
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Finally An Easy Way To See How Much Protein And Calories Are In Your Favorite Meats
Protein is an essential macronutrient to keep you fueled and full. As a general guideline, The Institute of Medicine recommends that the average woman ages 19 to 70 consume 46 grams of protein per day. Not only can a protein-balanced diet aid in fat loss by making you feel satiated for longer, but it can also “help you maintain adequate muscle mass during the process of fat loss or muscle gain,” according to online personal trainer Graeme Tomlinson.
To help you see how much protein you’re getting in your favorite meats and poultry, Graeme shared an awesome chart on Instagram breaking down the calorie and protein values. By the looks of his cheat sheet, venison tops the list at a whopping 30 grams of protein followed by duck and bison . As for your everyday meats, minced turkey breast and chicken breast tie at 25 grams.
“Whilst meat/poultry is likely just one component of a balanced meal containing carbohydrates and fats, it is an area where you can make a relatively small change which could help your goal in the long run,” he wrote in his caption.
See where your top picks stand in the chart above!
Chicken Breast: 231 G Protein Per 100 G
While chicken breast may not be as tasty as the first option on this list, it is also one of the highest protein foods.
For instance, the protein content of an 8oz chicken breast is around 55 grams.
Similar to steak, chicken is also rich in nutrients, and it contains important amounts of selenium and B vitamins.
This white meat works well in so many different dishes due to its mild flavor, and it is particularly tasty when roasted in the oven.
Chicken also makes a great addition to a variety of soups and stews.
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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.
Getting More Protein Into Your Day Naturally
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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Lamb Chop: 204 G Protein Per 100 G
Some people refer to lamb as âthe king of meat.â
The reason why is simple lamb contains all the beneficial nutrients that beef does, but it also provides extra amounts of CLA and omega-3 thanks to all the grazing on pasture lamb do.
Just like beef, lamb takes its place as one of the highest protein foods, and it contains over 20 grams of protein per 100 grams.
Getting Too Little Protein
Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
- wasting and shrinkage of muscle tissue
- slow growth .
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Canned Tuna: 236 G Protein Per 100 G
Canned tuna may not be a premium food, but it does the job, and it is a cheap and convenient protein source.
A typical 140-gram can of tuna contributes around 33 grams of protein to our daily diet.
Although a can of tuna may not sound like the most appealing food, it can work well in lots of different dishes. Here are a few ideas
- A tuna salad with mayo and veggies
- In a hot stew/soup
- Mix mashed tuna with egg yolk and almond flour, and then fry for some high-protein fishcakes
Why Is It Important To Make Lean Or Low
Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry.
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Shrimp: 203 G Protein Per 100 G
Shrimp is a popular type of seafood with an impressive nutritional profile.
Amongst other nutrients, shrimp provides a rare food source of vitamin D, large amounts of selenium, and some omega-3 fatty acids.
In addition, shrimp is a source of high-quality protein, and a 6-oz serving contains about 34 grams.
There are many different ways to enjoy shrimp, and they taste just as good alone as they do in a casserole or salad.
For maximum protein, a âsurf and turfâ combo of shrimp and steak is hard to beat.
How Much Protein Should I Consume Each Day
The general formula for everyone to follow is to eat between 0.8g – 1g of protein per 1kg of body weight you have. For example if you weigh 70kg, you would need to consume around 70g of protein each day.
However, those who are lifting weights regularly and building strength, this increases to between 1.2g – 2g of protein per 1kg of body weight.
Here are the 10 best sources of protein for you to include in your diet in 2021:
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Risks And Side Effects
Some people are concerned that kidney or liver function can suffer when their diets are too high in protein. However, there isnt much evidence that a well-rounded diet that has moderate to high levels of high-quality protein will cause problems in otherwise healthy people.
Similarly, as mentioned earlier, protein seems to help with bone and heart health.
That said, eating very high levels of protein is correlated with some health risks in certain instances.
What happens when you eat too much protein? Eating more calories in general than your body can use, whether from sources of protein or another source, will not result in better health and will contribute to weight gain.
Very high protein might also lead to digestive problems like constipation, changes in blood sugar levels, and possibly bacteria and yeast growth in the gut.
Neglecting other nutrients and eating a large sum of protein can also put stress on your organs while they work to balance your bodys pH level plus proteins make your body remove more nitrogen waste products from your blood.
Of course, eating a well-rounded diet thats varied in terms of foods is important for optimal health. Just like you wouldnt want to consume large amounts of sodium, youll find do not want to overcome any food, even high-protein foods.
What Counts As An Ounce
In general, 1 ounce of meat, poultry or fish, 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. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.
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Which Meat Has The Most Protein
Meat is a food rich in protein which helps to repair and produce cells in our bodies and helps to the development of children, adolescents and pregnant women. Therefore, knowing which meat contains proteins is essential when creating a balanced diet. If you want to know the quantity of protein in meat, take a look at this ranking that we have prepared.
Turkey Breast: 246 G Protein Per 100 G
Similar to other types of poultry, turkey breast is one of the highest protein foods.
As well as supplying 41 grams of protein per 8-oz portion, turkey is rich in several vitamins and minerals, particularly selenium and the B vitamin group.
Despite being thought of as meat for the holiday season, turkey can be the centerpiece of a nutritious meal at any time of the year.
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The Complete High Protein Food List
Eating sufficient protein can help with weight loss while preserving muscle. Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein.
But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal .
Protein Maintaining Muscle Mass As You Age
From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.
Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.
To maintain muscle mass, its important for older people to eat protein effectively. This means consuming high-quality protein foods, such as lean meats.
How To Eat More Protein Foods That Come From Plants
Here are some easy ways to eat more protein foods that come from plants:
- Add soft tofu to a blended soup to make it thicker and creamier.
- Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
- Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
- Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.
Each week, plan a couple of meatless meals. As your main course, try using:
- beans in a burrito
- tofu in a vegetable stir-fry
- chickpeas and beans in tacos
- lentils in a soup, stew or casserole
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.
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Other Sources Of Protein
While most of us can hit our protein goals through whole-food sources, there are some scenarios where protein powders or other protein-enriched foods can be useful. People starting an intense endurance- or strength-training program, recovering from surgery, or dealing with other health issues may need to boost their protein intake, says London. In these situations, be sure to talk with your health care provider to create a personalized nutrition plan.
That said, there may also be more in-the-moment times where you need some extra help on the protein front. On busy mornings where you barely have time to brush your teeth let alone cook breakfast, WWs protein-packed lattes can be a great solution. Each 8-oz can provides 11 g of protein and 20% of the Daily Value for calciummaking them convenient and nutritious breakfast additions. Ultimately, all foods are on the menu and WW members should do what works for them, which could include using a protein powder or protein-enhanced drinks, says Goscilo.
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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Why Is Protein Important
First things first. Why is protein essential for your health?
A diet thats high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle, says Hopsecger.
Here are some other reasons why protein is important. Protein:
- Oxygenates red blood cells, helping to supply your body with nutrients.
- Regulates hormones.
- Speeds up exercise recovery and injury.