To Top

Best Way To Include Protein Without Meat In Your Dieta

You’ll find that meat-free protein can taste as good as meat-based protein

People are becoming more aware of environmental concerns and the availability of food. It has led to an increase in people adopting a no-meat diet. Of course, it remains important to get all the nutrients you need daily. That’s why anyone opting to avoid meat should consider the best protein sources besides meat.

Fortunately, we’re here to help.

Best Way To Include Protein Without Meat In Your Diet

Why You Need Protein Sources Beside Meat

Protein is an essential element of your diet. Your body uses it to repair its cells, helping your body to stay healthy. It’s instrumental in the construction of enzymes, hormones, and a variety of other key daily components of your body.

In short, you need viable alternative sources of protein to stay healthy.

Best Alternative Sources Of Protein Available

The good news is that there are plenty of no meat protein options available. Here are a few of the alternative sources of protein you can start adding to your diet today.

  • Pulses

These are a great way to add protein to your diet without using meat. They are very cheap to purchase and aren’t just full of protein. They are also rich in fiber and can contribute to your daily iron requirements. They can even help lower your cholesterol.

Best Way To Include Protein Without Meat In Your Diet
Credit: Photo by Marta Branco from Pexels

  • Quinoa

This is very similar to grain. You can cook it in the same way and have it with the same sauces and other toppings that you would usually add to grain.

The difference is that one 185g serving has as much as 8g protein in it. But, the real benefit is that this type of protein contains the same array of amino acids that animal protein does. In short, it’s the best possible replacement.

  • Nuts

You probably already know that nuts are full of protein. You may have considered adding them to meals before. But, consider this. One 30g serving of nuts, such as peanuts has 8 grams of protein.  Alternatively, hazelnuts and walnuts have 4g of protein for the same-sized serving. That’s definitely going to help you reach your protein target for the day.

  • Soya Beans

These beans offer a complete protein, making them another great replica of animal protein and a great choice to add to your diet. You can cook the beans yourself and use them in a sauce. Or, you’ll find there is an abundance of products already available which have been made with soya beans.

Best Way To Include Protein Without Meat In Your Diet

The most common form of soya is as tofu, where you’ll get 8 grams of protein per 100g serving. Or, you’ll get 6 grams of protein from a 200ml glass of soya milk.

  • Grains And Cereals

You already know that whole grain products are better for you than starchy white products. For example, switching to wholegrain bread, pasta, and rice, can help to lower your carbohydrate intake.

But, these foods can also help you to reach your protein level. A 100 gram serving of whole grain rice gives 7 grams of protein.  More impressive, a 40g serving of oats gives you 4 grams of protein!

  • Dairy

This may not be an option if you’re planning on going vegan. But, if it’s just meat you’re avoiding then dairy is a great way to get the protein you need.  The bonus is that dairy products are high in calcium which is great for your bones and teeth.

For example, 200ml of milk gives you 7 grams of protein, while 30 grams o cheddar cheese will give you 8 grams of protein.

Best Way To Include Protein Without Meat In Your Diet

Adding protein To Your Diet

Whether you eat meat for protein or prefer to choose no meat protein options, it’s important to get enough protein to keep your body functioning properly.

The amount you need will depend on your body shape, size, and even how active you are. The more active the more likely it is your body will need protein to repair muscle cells as well as other cells in your body.

The general guidelines specify 0.8 grams of protein per kilogram of body weight, per day. An average sedentary man will need 56 grams of protein daily.

Final Thoughts

The bottom line is that you need protein to stay healthy. Fortunately, there are plenty of protein sources besides meat. All you have to do is choose the ones that fit best with your current lifestyle and add them into your daily cooking.

Whether you’re a vegetarian or a vegan, there’s no excuse for not eating a healthy diet.


More in Nutrition