Where to get protein other than meat

So stock up on a block of cheese—like cheddar, pepper jack, or even low-moisture mozzarella—and shred it at home to throw in your meals. While there are all kinds of canned beans in the grocery store, this particular protein count goes for the types of beans you may find in chili or soups. So if the store is out of cans of tuna, might as well stock up on some beans instead.

First, you probably shouldn't be eating 8 tablespoons of peanut butter in a day, since that would be a whopping calories. We just did this as a comparison so you can see what the difference is between peanut butter and a typical meat protein. However, there's something to be said about how a 2 tablespoon serving of peanut butter will give you 7 grams of protein—just like a serving of hummus and cheese.

If you spread the peanut butter on a slice of sprouted whole-grain bread—like Ezekial—you'll be getting 12 grams of protein from your snack. Just make sure to measure out that peanut butter because those calories add up fast! Think you can't enjoy your favorite pasta dishes without meat? Think again! Cottage cheese and ricotta cheese have a great amount of protein in them, and taste absolutely delicious in a lasagna. You could even spread some of this cheese on a piece of toast—like how we use these spreads on these toast combinations —and top with your favorite fruits.

For those who eat bacon, it's pretty hard to give it up, but there are great protein alternatives out there that taste delicious—like lentils. Plus, lentils are high in fiber , which is something you wouldn't be getting in your bacon. It sounds like a win-win to us. Need a salty snack to replace your beef jerky? While beef jerky can vary in terms of protein count, a typical 1 oz. This is the equivalent of 2 oz. So head on over to the nut section of your grocery store and pick up some lightly salted cashews to snack on this week.

Don't like cashews? Peanuts, almonds, pecans, and other dry-roasted nuts will do and typically range between 4 and 7 grams of protein per a 1 oz. While cereal isn't the most filling breakfast compared to eggs or bacon, if you snag a high protein cereal, you'll be getting a good amount of protein and typically dietary fiber with your breakfast.

If you mix your cereal with 1 cup of cow's milk, you'll be adding that 8 grams of protein to the bowl, bringing your breakfast up to 20 grams of protein. Plus, the milk has a good amount of fat in it, so you'll be feeling full and satisfied after breakfast.

Tofu , tempeh, and edamame all originate from soybeans. Soybeans are considered a whole source of protein. This means that they provide your body 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 before you eat them. Then, they can be enjoyed on their own or added to soups and salads. Tofu is made from bean curds pressed together in a process similar to cheesemaking.

Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block. 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 soy-based proteins contain iron, calcium, and 12—20 grams of protein per 3. Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity 9 , On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus With 18 grams of protein per cooked cup grams , lentils are a great source of protein They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.

Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup grams Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer In addition, lentils are rich in folate , manganese, and iron.

They also contain a hearty dose of antioxidants and other health-promoting plant compounds Kidney, black, pinto, and most other varieties of beans contain high amounts of protein per serving. Chickpeas , also known as garbanzo beans, are another type of bean with a high protein content. Most types of beans contain about 15 grams of protein per cooked cup grams. Moreover, several studies show that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar , lower blood pressure, and even reduce belly fat 17 , 18 , 19 , Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, which is sold commercially as a yellow powder or flakes.

It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu. Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn.

Half an ounce 16 grams of this complete source of plant protein provides 8 grams of protein and 3 grams of fiber Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese , and all the B vitamins, including vitamin B12 However, keep in mind that not all types of nutritional yeast are fortified , so be sure to check the label carefully. Spelt and teff belong to a category known as ancient grains.

Other ancient grains include einkorn, barley, sorghum, and farro. Spelt and teff provide 10—11 grams of protein per cooked cup grams , making them higher in protein than other ancient grains 23 , Both are excellent sources of various nutrients, including complex carbs , fiber, iron, magnesium, phosphorus, and manganese.

They also contain B vitamins, zinc, and selenium. Spelt and teff are versatile alternatives to other grains, such as wheat and rice, and they can be used in many recipes ranging from baked goods to risotto. Hemp seeds come from the Cannabis sativa plant, which is sometimes maligned for belonging to the same family as the cannabis plant. But hemp seeds contain only trace amounts of tetrahydrocannabinol THC , the compound that produces the psychoactive effects of cannabis.

Hemp seeds also contain high levels of magnesium, iron, calcium, zinc, and selenium. Interestingly, some studies indicate that the type of fats found in hemp seeds may help reduce inflammation and alleviate symptoms of premenstrual syndrome, menopause, and certain skin conditions 28 , 29 , You can add hemp seeds to your diet by sprinkling some in your smoothie or morning muesli.

They can also be used in homemade salad dressings or protein bars. Green peas contain nearly 9 grams of protein per cooked cup grams , which is slightly more than a cup mL of dairy milk 31 , Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper , and several other B vitamins Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon. Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.

Chia seeds are available from some supermarkets, health food stores, or to buy online. Similarly to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online. Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup. Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.

A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C. Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein. Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or non-celiac gluten sensitivity. For others, it can be a protein-rich healthful meat substitute. Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.

Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter. Some protein powders are plant-based. Depending upon the plants used to make the powders, they may be complete or incomplete proteins.

The position of the American Dietetic Association is that while food supplements can help people meet their daily nutrition goals, eating a wide variety of nutrients rich in protein is usually a better strategy for meeting daily goals. Some protein supplements may also be high in sugar or sodium to improve the taste, so it is important to read the nutrition labels. The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.

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 should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa. 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 Dietetic notes that a vegetarian or vegan diet can lower the risk of some diseases, such as certain forms of heart disease and cancer , and may promote weight loss.