Different Ways to Get Protein without Eating Meat

Are you a vegetarian? Do you have a concern about a lack of protein in your diet? Here is some good news for you. Yes, you have a variety of  plant sources to get protein without meat. 

Protein, nowadays, is a particularly hot topic. No doubt, people were worried in the past to get enough protein without eating meat because protein is an essential nutrient required for growth, recovery and maintaining all functions of the human body. 

If you think that you have to eat more meat to get more protein, it is not the right way to get protein. Eating too much quantity of meat is not only abandoned for vegetarian diets but also harmful for the non-vegetarian individuals. Eating meat for getting more protein is also not good for the people who want to cut their fats. 

In addition, incorporating plant based protein in your diet can help reduce your intake of saturated fats and increase the amount of fiber, which is essential for maintaining a healthy weight.

Moreover, studies suggested that relying too heavily on animal based protein can increase the risk of different types of cancer because this protein lacks several valuable nutrients that are available in plant protein.

Overview  

Several dietary guidelines and diet plans recommend that both meat and non-meat proteins be beneficial for human beings to some extent and both have side effects if used unchecked. However, studies support that incorporating plant-based proteins to your diet can help improve your overall health. 

According to expert nutritionists, it is good to take 20 to 40 % of daily calories from protein. Your health conditions also help to determine the required amount of protein. Along with health history, the amount of physical activity and pregnancy or breastfeeding are some factors that affect your needs for proteins. Research showed that meat-based protein has more calories than plant-based protein. Therefore, vegan diet plans have been linked to several health benefits, such as, a balanced diet, lower chances of cardiovascular and other health conditions, and weight loss. In short, a large group of nutrition experts have agreed to the point that a well-planned meatless diet can provide you with all essential nutrients including protein. Studies also suggest that certain plant-based foods are richer in protein than others. Higher protein diets help promote feelings of fullness, weight loss, and muscle strength.

Moreover, when you think about well-planned vegan diets, minimally processed foods are considered good for all stages and forms of life. In contrast to this, poorly planned or highly processed vegan diets may increase your risk of developing nutrient deficiencies, such as long-chain omega-3s, zinc, calcium, iron, iodine and vitamin B12. 

Here a list of some foods is presented that contain a high amount of protein per serving and they belong to plant-based products. However, before incorporating any of them into your diet plan, talk to your dietitian so that they may suggest the best ones for you according to your body’s needs. 

Why Do You Need Protein?

As proteins play a key role in the growth and development of your body, they are considered as building blocks of the body. Proteins help Make your blood, bones, muscles, hormones, vitamins and enzymes. All these play an important role in growth, repair, building cells and development of tissues of muscles. It also helps improve several functions of your body, such as immune response, blood clotting and fluid balance. 

Proteins are basically made up of amino acids. Your body can make some types of amino acids on its own, called nonessential amino acids. Known as essential amino acids, are also required for normal body functioning and you can obtain these amino acids from your food.

Lets learn about the food sources through which you can get proteins without eating meat!

Lentils

It provides you half of the recommended intake of fiber on a daily basis in 190 g of it. Fibers found in lentils are  considered the best food for the bacteria in your colon, which can help promote your gut microbiome. They also help reduce risk of several diseases like certain types of cancer, diabetes, excess body weight, and heart diseases. 

In addition, lentils are a good reservoir of minerals like manganese, iron, folate, antioxidants, and other healthy plant compounds. 

Beans

It curtains high amounts of proteins and is also a good source of fiber, potassium, manganese, phosphorus, complex carbs and folate. Chickpeas are also categorized as beans. Beans are also an excellent source of beneficial; plant compounds. These plant compounds are considered best for decreasing cholesterol levels, reducing belly fat, managing blood sugar levels , and lowering blood pressure. 

Green Peas

These green vegetables have large amounts of protein. Studies show that a cup of green peas contains more protein than a cup of dairy milk. In addition, green peas can cover nearly 30% of your daily fiber, manganese, vitamin C, and thiamine needs. These are also rich in zinc, phosphorus, iron and vitamin B 12. 

Seitan

This is a popular plant source of protein. It is liked by vegans because it closely resembles meat in texture and look when cooked. Studies also show that it contains 50 g of protein per 7 ounces. This is why it is known as the richest plant protein source. 

Seeds and Nuts

Seeds nuts, and the products derived from them contain protein. Different varieties contain different amounts of protein. Various minerals like phosphorus, selenium, calcium and magnesium along with certain types of vitamin, including vitamin B, and E. they are also great reservoirs of antioxidants. However, diet experts recommend the use of nuts and seeds without roasting or blenching because roasting and blanching can damage the nutrients present in them. Prefer to eat them in raw form.

Protein Rich Vegetables and Fruits

Protein is found in almost all fruits and vegetables but some are good reservoirs of protein. vegetables and fruits are good source of protein without meat. Spinach, sweet potatoes, potatoes, brussels sprouts, artichokes, broccoli and asparagus are the vegetables containing 5-7 g of protein per cup.

In addition, fresh fruits, using blackberries, mulberries, bananas, nectarines, guava and cherimoyas are rich in protein. They have 2-3 g of protein per cup. 

Tempeh, Tofu, and Edamame

Protein is found in large amounts on these three food sources. Each cup contains 15-20 g of protein. All these are considered whole sources of protein and have the common origin, soybeans. They provide your body with all essential amino acids that you need. In addition, Edamame also contains fibers and different types of minerals and vitamins, which are essential for regulating your digestive procedure. Tempeh is also a good source of protein. 

Nutritional Yeast

You may eat it as flakes or yellow powder. Nutritional yeast is rich in protein and is a plant-based protein product, so you can incorporate it to your daily diet. For example, 5 g of nutritional yeast can provide you 10 g of protein and 5 g of fiber. 

In addition, fortified yeast is another source of protein, zinc, magnesium, manganese and all types of vitamin B 12. 

Spelt and Teff

Both of these are types of ancient grains like farro, sorghum and einkorn. Spelt is a kind of wheat containing gluten while teff is like a grass that is gluten-free. Hence, it is proven that they have a dense amount of protein. Both are rich sources of different nutrients, such as iron, magnesium, manganese and phosphorus and fiber. They also have large amounts of zinc, selenium, and vitamin B complexes. So you can use them to fulfill your protein requirements without any hesitation. They are safe to use.

Hemp Seeds

Hemp seeds are sometimes maligned for belonging to the family Cannabis sativa. People take it as a cannabis plant. However, the reality is not the same. Hemp seeds contain a small amount of tetrahydrocannabinol (THC), which can produce psychoactive effects of cannabis. As hemp seeds are not as popular as the other seeds, they contain a large amount of protein. 

Studies showed that each tablespoon of hemp seeds contains 15 g of protein. They also have high amounts of selenium, calcium, iron, and zinc. Theory is also a rich source of omega-3 and omega-6 fatty acids in sufficient proportion, required for optimal human health. An interesting fact about hemp seeds is, they have a special kind of fats that help reduce inflammation and alleviate symptoms of skin disease and menopause. 

Spirulina

This is a kind of blue-green algae. This is known as an ultimate nutritional powerhouse. Its 2 tablespoons can provide 10 g of complete protein. 

In addition, it helps to fulfill your daily requirements of copper and iron. Because it contains higher levels of these minerals. Spirulina is also rich in potassium, magnesium, manganese and riboflavin. It contains traces of some essential nutrients that are needed by your body functions including essential fatty acids. 

According to new research, spirulina contains natural pigments that have powerful anti-cancer, antioxidant and anti-inflammatory properties. Moreover, research concluded that eating spirulina is associated with several health benefits including, reduced blood pressure, stronger immune system, improved cholesterol and blood sugar levels.  More research is needed so that the health benefits of spirulina can be verified. 

Quinoa and Amaranth

Quinoa and  amaranth both are considered as pseudo-cereals because they don’t grow from grasses like other cereals. They are ancient gluten-free grains. Like other common grains they are also used as ground flour. Studies show that both provide 9-10 g of protein per cup in cooked form.they are rich sources of plant-based protein. They also contain complex carbs, fiber, phosphorus, magnesium, and manganese. 

Wild Rice

Wild rice is used with its bran. Unlike white rice, bran of wild rice is used with them and considered as a great nutritional perspective. Bran of wild rice is rich in minerals and vitamins. They provide 9 g of protein per cup in cooked form. 

According to studies, wild rice also contains manganese, copper, vitamin B and phosphorus and good source to get protein without meat. 

Chia Seeds

Chia seeds are also rich in fiber and protein. According to its nutritional profile, it contains 6 g of protein and 12 g of fiber per ounce. These seeds also have high concentrations of magnesium, selenium, calcium, along with large amounts of antioxidants, omega-3 and fatty acids.

Soy Milk

It is fortified with minerals and vitamins. Studies show that soy milk is the derived form of soybeans. It is not only rich in protein but also provides a great amount of vitamin B12, vitamin D, and calcium. 

However, remember while using soy milk that it doesn’t naturally contain vitamin B12. Therefore, try to pick up a fortified variety of it. In addition, some types of soy milk are available with added sugar. It is suggested to choose the unsweetened variety if possible. So, this is the best food source to get protein without meat. 

Oats and Oatmeal

Oats are delicious in taste and you will like to add them to your diet for getting enough protein. Oats and oatmeal are not only good in taste but they also provide 5-10 g of protein and 7 g of fiber per cup .They are also rich in folate, zinc, potassium and magnesium. Some studies suggest they are not sins rated as complete protein sources, they contain better quality protein than other grains like wheat, barley or rice. 

Mycoprotein

This protein is derived from a fungus but it is non-animal based. It is used to prepare meat substitutes, such as fillets, cutlets, veggie burgers,and pastries. Its nutrition profile shows that it contains 16-20 g of protein per 100 g along with 8-10 g of fiber. 

Some people do not like to use mycoprotein due to some safety concerns related to it. However, research suggests that there are very rare allergic reactions that are caused due to mycoprotein and they have no adverse effects on human health. 

Conclusion

Healthy well-balanced diet can lower the risk of protein deficiency, in vegetarians and vegans. This plant-based protein intake is enough and rich source to get protein without meat. But if you are still interested in increasing your protein intake, you can choose any of the protein sources mentioned here. This list can be a guideline for you if you want to incorporate more plant-based protein sources to your regular diet.