Protein Rich Foods, without Meat

The biggest challenge with people who are either wanting to go vegetarian or looking for a new dish meat-less is getting the appropriate amount of protein. For those who are vegan or vegetarian this is a question you may be asked, where do you get your protein? Whole grains, nuts and produce can be joined together to make a complete protein for the body. Below I have compiled a list of some of the best vegetarian proteins that will aid in weight loss, keeping you full and satisfied. There are many ways to get protein, meat-less style. Check it out!

  1. Quinoa

This gluten-free grains is a great source of protein, coming in at about 8 grams per cup. Easy to cook, bake or add into stir-fry.

2. Lentils

This is a popular protein, easy to add to meals that pack about 9 grams of protein and 15 grams of fiber per cup.

3. Tofu

The Tofu craze has exploded, with it being so versatile in any dish. Tofu can be cooked many ways and seasoned however you want is. This protein will add a nice rich, creamy texture whether you buy soft or firm.
4. Black Beans

One of the healthiest beans out of all beans and legumes; black beans are also the richest source of antioxidants. These beans add about 8 grams of protein per ½ cup.
5. Chickpeas

Most commonly associated with hummus, chickpeas give a great amount of protein. One half cup equal to 6-8 grams of protein all depending on the brand.
6. Peanut Butter

The classic American staple, peanut butter gives you 8 grams of protein in only 2 tablespoons. My favorite is adding peanut butter to my Thai dishes check out recipes here.
7. Almonds

A common snack or salad topping, almonds have 7 grams of protein per cup. Probably my favorite nut!
8. Green Beans

Not only a great protein source around 4 grams per ½ cup but also high in fiber.
9. Asparagus

In about 4-6stalks, chopped, asparagus are filled with 4 grams per cup and also give you a boost in B vitamins and fol ate.
10. Broccoli

Also, one of my favorite protein enriched foods packs 4 grams of protein in just 1 cup. That’s not all your getting; calcium, Vitamin C, fiber, and B vitamins.
 

These are just a few of some of my favorite staples on the meat-less protein options. Whether you are a vegetarian or just looking for some new ideas in the cooking world. The options are endless to meatless meals that still allow the proper nutrients and protein.

 

 

 

 

 

 

Alysia

15 Comments

Ronnie Jordan

Thanks for the protein information. You know every time I try to eat broccoli it messes with my stomach for some reason. There is an Asian restaurant that I go to that makes their broccoli in a wok type thing putting some kind of brown liquid in it which I assume is soy sauce but it is kind of sweet tasting. That does not mess with my stomach. Just wondering if there is something you might know of that will do that. Thanks.

Reply
Alysia

Hi Ronnie,

I feel this can be common, not only in eating broccoli but other raw or lightly cooked vegetables. Broccoli actually contains raffinose, which is a complex sugar. Our small intestines can’t break it down so its sent to our large one. This process creates more gas which can give us the cramping in our stomachs. Some other factors to think about are food allergy and freshness of the broccoli. I eat broccoli regularly with no side effect, but sometimes if I eat it out I will have the same issue. Hope this helps!

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Oscar

Thanks for telling me about more options with my proteins. I am trying to incorporate different proteins than just animal based proteins, although I like those too. I did not know that almonds are a good source of protein! I will take that into account, because they are among my favorite foods. I always took them for their good fats. But I will definitely eat them for my proteins from here on.

Oscar

Reply
Alysia

Plant based proteins are among some of my favorites, not only are they more nutritious, but they relatively are more inexpensive. There is an overall better affect with plant based protein versus animal based protein. You will have to stay tuned for my upcoming post that looks into both types of protein.

Thanks,

Alysia

Reply
Paula Waldeck

Thanks for the suggestions. I already eat some of these. I didn’t realize that green beans was a good source of protein.

Reply
Alysia

Paula,

Thats awesome that you already incorporate some of theses plant based proteins into your diet. Not a lot of people know that the vegetables you eat provide you with protein too. There is actually many foods you would not even consider that provide you with protein and many other nutrients!

Reply
Vince

Not only are these food full of protein but they are absolutely delish.
I didn’t think broccoli was a protein rich food. Thanks for sharing.

Reply
Alysia

Vince,

Its pretty amazing how we are able to not only eat are favorite foods but provide are bodies with the necessary nutrients and PROTEIN! Nothing better than enjoying the food that is fuel for your body.

Reply
Blanka

Thank you for sharing this great post, I’ve learned a lot from it! I want to reduce intake of meat so this is something I was looking for. I like the majority of these foods but usually eat them as a side dish. Do you have any idea how to prepare lentils or quinoa as a main dish?

Reply
Alysia

Yes, I too took these items as a side once, but now learning and experimenting with plant based proteins I have entered a whole new world of cooking. The great thing about quinoa is you can add it to about anything from crockpot soups to taco bakes! As I am continuing to learn check back and I will provide some tips on cooking with grains likes these!

Thanks,
Alysia

Reply
Clifford Fronda

I really like this article. It has many foods that I am interested in trying as well as knowledgeable facts to go along with it.

Reply
Brandon

Great read! This post couldn’t have come anymore timely. I’m planning on slimming down in 2018 so I’ll take all the advice I can get! I know foods with protein don’t taste the best, but these ones really surprised me. I actually don’t mind almonds or broccoli so I’ll be adding these to my daily diet. Cheers!

Reply
Alysia

Thanks Brandon! Awesome nothing better than starting out a new year with the goal of feeling better physically and mentally. Keep checking back as I will be brining in the new year with some great tips on weight and overall health!

Alysia

Reply
sarah

Great article, I want to appreciate you with an applause that you shared this useful information with all of us. Normally most of the people are unaware that they can have protein without meat. you have done a great job and I will share this with others as well.

Reply
Alysia

Sarah,

Thanks! I appreciate it. Keep checking back for other informative posts about health!

Alysia

Reply

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