High Protein Foods That Are NOT Meat

Author: Courtney Day   Date Posted:29 October 2017 

Protein is one of three highly important macronutrients that body requires in order to function properly. Proteins are large,complex molecules that play many critical roles and do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.

A common misconception that people often make is that in order to get an adequete amount of protein in your diet is that you need to eat plenty of meat. 

Whether you're already vegan/vegetarian, are currently in the process of transitioning to a plant based diet or looking for alterntive ways to hit your protein count that doesn't involve eating meat in every meal here is a list of the top (meat free) protein rich foods.

Tofu/Tempeh
Tofu and tempeh are made from soybeans and are considered a whole source of protein meaning they provide the body with all the essential amino acids. Tofu is made from bean curds pressed together in a process similar to cheese making. Tofu is flavourless and absorbs the flavours of the meal it's cooked in. Tempeh is made by fermenting soybeans and has a slight nutty flavour. Tofu and tempeh contain approx. 15-20 grams of protein per half cup. 

Seitan
Seitan is produced from wheat gluten and often resembles the look and tecture of meat. It's sold at health food stores or in the helth food section at supermarkets as a "mock meat" and contains approx. 25 grams of protein per 100g.  

Eggs
If you consume dairy eggs are a great source of protein with 1 large egg containing 6 grams of protein. If you're wary about the high fat content or cholestoral the egg white itself contains almost 4 grams of protein. They are also loaded with vitamins, minerals and are low in calories. 

Cottage Cheese
Cottage cheese is low in fat and calories and high in caesin - a dairy protein that digests more slowy than whey. It is also loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. 1 cup of cottage cheese contains 27 grams of protein. 

Quinoa
You've more than likely heard of quinoa, if you haven't it's a seed/grain superfood that's loaded with vitamins, minerals and fibre. It also contains approx. 8 grams of protein per 1 cup of cooked quinoa. 

Beans
Beans are a great form of vegetable protein packing approx. 16 grams of protein per 1 cup. They will also give your diet a boost in fibre, minerals and vitamins including thiamine which helps your body metabolise carbs more effectively. 

Lentils
Lentils are another popular choice for vegans/vegetarians as they pack around 20 grams of protein per 1 cup. They ar ealso high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.

Nuts and Nut Butters
Nuts offer protein, fibre, healthy fats and calories. Try opting for raw nuts as roasting them can damage some of the nutrients. Nuts can offer 6-8 grams of protein per 28g serving. Nut butters are also a great way to get in your protein however make sure to opt for as natural as possible with no added oi, sugar or extra salt. 

Broccoli
A staple food in most athletes diets - broccoli contains 3 grams of protein per 1 cup of chopped broccoli. Broccoli is also loaded with vitamin C, vitamin K, fiber, potassium and various bioactive nutrients believed to help protect against cancer.


 

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