Ways to Get Protein Without Meat

 

Whether you are a vegetarian or a vegan or are thinking about becoming one in the near future, there are ways to get protein without meat. As a pescatarian, I don’t consume any other meat besides fish. Although, I do plan on eventually becoming a vegan and eliminating all animal products. Some worry that eliminating meat means you will lack protein but I will prove that there is no need to worry!

Vegans
  • Beans
    • If you are on a budget, beans are one of the most affordable sources of protein. Certain beans such as black beans are loaded with protein, zinc and iron. Plus, they make you feel full quickly since it is high in fiber… Just try not to overdue on the beans because your digestive track and whoever will be near you later will not be thanking you. (Beans have contains about 15 grams per cup)
  • Nuts
    • Nuts are super delicious and they are a good protein source. Although, you want to aim for unsalted nuts to prevent consuming too much sodium. (Almonds contains about 20 grams per cup)
  • Seeds
    • Seeds are a quick, low calorie snack that offers a lot or protein. If you are going to eat seeds, I recommend eating them in their raw state as opposed to roasted irradiated (Pumpkin seeds contains a whopping 39 grams per cup)
  • Soy
    • Among all things soy, I love tofu. Throw some pieces of tofu on that garden salad and you got yourself a high-protein meal. (Tofu contains 12 grams per 3 ounces)
  • Quinoa
    • Although I do love brown rice, quinoa has recently became one of my go-to for dinners. Quinoa has about the same amount of carbs as rice except quinoa had more fiber and protein. Add some lemon juice, lemon zest, garlic and basil to the quinoa in a saucepan and you’re good to go! (Quinoa contains 8 grams per 1 cup)
  • Non-dairy Protein
    • Protein shakes and bars are one of my favorite source of protein since it is perfect when you are on-the-go. One of my current favorites on-the-go protein is Evolve’s new non-gmo vegan shake. It comes in four different flavors: classic chocolate, mellow mocha flavored, toasted almond and ideal vanilla. Now don’t expect a super sweet vanilla milkshake kind of taste because it only has 6 grams of sugar… so this is ideal for those who are either trying to limit their sugar intake or just don’t have a sweet tooth. (Evolve’s plant protein shake contains 20 grams of protein per container)
    • As plant-based products becomes more popular, the easier it is to find plant-based products at the grocery store. Plant-based foods provides vegan alternatives for chicken, turkey and beef that surprisingly tastes delicious. One of my ultimate favorite vegan company is Gardein!

Vegetarians

  • Dairy
    • There is a great amount of protein in (caged-free) eggs, yogurt, milk and cheese. (Greek yogurt contains 23 grams per 8 ounces serving)
    • Whey protein contains a lot of amino acids and protein in which it is derived from cow’s milk. Whey protein can be used in protein shakes, bars, cookies and even pancakes. I try to always get Whey Isolate as oppose to concentrate or hydrolysate because it contains the highest amount of protein. (Whey protein contains on average 24 grams per scoop)

Pescatarians

  • Fish
    • Not only is fish a protein-rich food, some are even low in calories making it a suitable choice for those who are not looking for high calorie food. When purchasing fish, look for ones that are from America as oppose to countries like China and Vietnam. Unfortunately, countries like China and Vietnam lack rigorous management laws that allows overharvesting and exploitation. Moreover, another thing to keep in mind when shopping for fish is to select the least popular fish such as salmon (Mullet contains 23 grams per 1 fillet)

And there you have it! Completely eliminating meat out of your diet is possible if you enrich your body with other high-protein alternatives.

 

protein without meat

protein without meat
protein without meat

protein without meatI did receive samples of Evolve’s vegan protein shakes . Nonetheless, I only recommend items that I use personally and honestly like.

 

1. http://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

2. https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/

3. https://www.nrdc.org/stories/smart-seafood-buying-guide

 

6 Responses to “Ways to Get Protein Without Meat

  • Alyssa
    6 months ago

    Informing read. I was always skeptical about vegetarians getting enough protein but now I know!

  • Michelle Duggan
    6 months ago

    I am not a vegan but this is nice to know !

  • Jessica Marie
    6 months ago

    Tofu is very delicious! Thank you for these tips

  • Carly
    6 months ago

    They sell the Evolve protein shakes at my gym and they are so good!! Great for a post workout.

  • Neely Moldovan
    6 months ago

    I always try to find new ways to get protein in my diet!

  • Melissa
    6 months ago

    This is a great list, thank you! I’m not a vegetarian or vegan, but I have been wanting to incorporate more plant foods in my diet as opposed to animal food. This is so helpful!

    -Melissa