Are you looking for non-meat protein option?
I remember a couple of months ago when I went on a vegetarian diet and to be frank getting enough protein in my diet was a bit difficult.
Eggs were my go-to and last resort for protein – that was just it.
If you’re on a diet that excludes meat for whatever reason then you may be wondering what’s the best source of protein for you.
I was a bit fearful when I decided to cut out meat out of my diet, I literally thought something bad is going to happen to me by depriving myself of such crucial nutrient.
So, like any normal person, I head to Google.com to find out the best protein alternative that is non-meat, vegan or vegetarian-friendly.
I was surprised by the numerous options available.
Why Do You Need Protein?
You have different types of diets that revolve around fat and carbs such as the keto diet where you cut back on carbs for weight loss purposes, but no one can truly argue about the importance of protein in one’s diet!
You need it!
High-quality protein contains amino acids which is beneficial in building muscle while reducing muscle loss during weight loss.
Yes, you can get your protein from some popular protein powders but you can also get it from foods.
12 Plant-Based Protein That Can Replace Meat:
There are a ton of recipe you can make with chickpea.
Chickpea contains a good amount of protein. 100 grams of chickpeas is 19 gram of protein.
Chickpea is also known as garbanzo beans and is super nutritious and is also a good source of fiber.
Additionally, chickpea carries a lot of health benefits such as help to keep your appetite under control or keep you full for longer periods, help manage weight, manage blood sugar, and promote a healthy gut.
It is definitely a great substitute for meat.
Adding chickpeas to your shopping list won’t break your budget.
If lentil was a human, we’ll be BBF.
My shopping list isn’t completed without lentils. Furthermore, lentils are budget-friendly and are flexible in any dish.
I add them to my rice, pasta, soup, and even salad. They’re full of flavors and very nutritious.
Sometimes, I cook a batch and place it in the refrigerator until ready to use. Okay, enough of me…..
A 100 grams of boiled lentils contain 9 gram of protein.
Additionally, lentils are high in fiber which help to keep you fuller and prevent binge eating, helps in weight management, and contribute to bone health.
You can add this plant-based protein option to your list. You won’t regret it!
I have been thinking whether or not to put this here because it’s not as tasty as many wishes.
But, you can’t deny the numerous health benefits of this popular supplement.
One (1) tablespoon of spirulina is about 4 gram of protein.
It contains antioxidants, anti-inflammatory and anti-cancer properties, helps to lower blood pressure, reduce anemia, increase muscle strength and endurance during exercise.
I mean, this is a powerhouse of nutrients and health benefits.
Get this supplement and add it to your shakes or smoothies.
Peanuts are a great source of protein and are nutritional.
With just 100 gram of peanut, you can get 26 gram of protein.
That right there is super impressive!
It’s best to replace your unhealthy snacks with peanut as it helps your body build and maintain muscles along with other body tissues.
Not only are peanuts high in protein but also in healthy fat.
Some people are allergic to peanuts so if that’s the case with you, please stay away.
Add peanuts to your shopping list as it can be a healthy snack option.
5. Chia seeds
Chia seeds isn’t just high in protein but is one of the healthiest food you could ever add to your diet.
100 gram of chia seeds contains 16.5 gram of protein which makes it a great plant-based protein option.
Chia seeds contain omega-3 fatty acids, high in antioxidants, high in fiber content and enhance weight loss.
There are many other benefits but those were the ones that got my attention.
The amazing thing about chia seed is that it has a long shelf life and can be easily added to your diet.
You can make chia pudding, add it to smoothies, yogurt or even salad.
For the amount of protein in chia seeds along with life-changing benefits, it deserves a place on this list of non-meat protein options.
Quinoa is a popular food that uses as an alternative for rice.
In addition, quinoa is high in protein and fiber.
100 gram of quinoa contains 14.1 gram of protein which is a makes it a great source of protein for vegetarians, vegans or anyone who decide to go meat-free.
It also contains all nine essential amino acid! In addition, quinoa is packed with nutrients and antioxidants that your body will love.
7. Pumpkin Seeds
For one cup of pumpkin seeds, you’ll get 12 gram of protein.
Pumpkin seeds are not just a good source of protein only but also healthy fats, fiber, magnesium, and antioxidants.
This food may be small in size but don’t overlook its numerous benefits such as reducing risk of certain cancer, improve heart health, lower blood sugar levels and aid in weight management.
Pumpkin seeds are easy to add in your diet. You can eat it as an evening snack or add it to baked items such as muffins.
8. Sunflower Seeds
Not only is sunflower seed a tasty snack but also high in protein. You’ll find them in your trail mix – maybe you had some and didn’t even notice.
Sunflower seeds are high in vitamin E and selenium which help protect your body’s cell against free radical damage.
Also, enhance muscle building by adding sunflower seeds to your salad, baked goods or even cereal.
You can find a mind-blowing 29 grams of protein in 100 gram of sunflower.
9. Kidney Beans
Kidney beans are my all-time favorite. A sneak peek – I add them to rice, soup or gravy.
It’s tasty and filled with flavor. Kidney beans are a good source of protein and fiber.
It contains 24 grams of protein for 100 gram of raw kidney beans and only 9 grams when boiled.
In addition, kidney beans help with the digestion of starches or carbohydrates which help in losing weight and maintaining healthy levels of blood sugar.
Note that kidney beans should be cook thoroughly before eating as it can be poisonous. (Just found that out in all my years of living 😂)
You may know about cashews but did you know it’s a good source of protein.
100 gram of roasted cashew contains 17 gram of protein.
Pretty impressive, right?
Cashews are one of my favorite nuts because of its sweet and buttery taste.
Not only is cashew high in protein but also in vitamins and nutrients.
Cashews are a healthy delicious snack.
The only downfall to cashews is that if you’re on the keto diet or any other low carb diet, it’s not allowed because of its high carb content. You can find other nuts that are much lower in carbs.
11. Split Peas
Split peas is another food that is high in protein and is delicious in the soup along with carrots.
100 grams of raw split peas contains about 25 gram of protein. Now, that is impressive!
You no longer need to depend on meat to get all your protein intake.
Split peas are a good source of vitamin A, k and c, folate, fiber, and manganese. Split peas are also filling and promote healthy digestion.
12. Black Beans
This legume is packed with protein, fiber, and other nutrients.
100 gram of cooked black beans contains a gram of protein.
Black beans taste delicious and can be added to your salad.
Some of the benefits of eating black beans include support bone health, lower blood pressure, and prevent cancer.
The next time you go shopping, add this tasty food to the list.