No meat? No problem! Though meat is a well-known source of protein, it isn’t the only. This is why it is OK that not everyone incorporates meat into his or her diet . . . you do not need meat to get your protein fill. There are tons of vegan protein sources!
Even if you are an avid omnivore, switching up the foods you eat is a healthy practice and can help prevent the development of intolerances.
After all, Mom always said: too much of anything isn’t good!
Why eat the same thing everyday when you can enjoy a delicious rainbow of nutritious & vibrant fruits, vegetables and legumes that all came directly from the Earth?
Before diving into these vegetarian proteins, check out the nutrient content of a few well-known sources of the muscle-building chains of amino acids below.
|Chicken (boiled)||1/2 cup||27 g|
|Egg||1 egg||6 g|
|Ground turkey||4oz (raw) patty||22 g||Tuna||5 oz can||15g||Shrimp (boiled)||5 shrimp||6g|
Now, read about at all the plant-based ones! Keep in mind that though some may not have as high counts of protein, you can consume a larger quantity of these foods before getting full.
Legumes are the #1 plant-based source of protein. This makes them super valuable in the vegan culinary world.
Just a small serving of these plants pack quite a large amount of the tissue-building macronutrient!
Their versatility, great taste and nutrient content is helping them really take the nutrition game by storm.
This is why beans like chickpeas are featured in veggie burgers, brownies and everything in between!
|Lentils||1 cup||17.9 g|
|Black beans||1 cup||15 g|
|Lima beans||1 cup||15 g|
|Chickpeas||1 cup||15 g|
There are a few vegetables with surprisingly high protein counts as well.
That’s right, Popeye really was on to something! But spinach isn’t the only green that can help you build up your muscles mass.
Check out these other vegetable protein sources below.
|Spinach (cooked)||1 cup||5 g|
|Corn||1/2 cup||8 g|
|Avocado||1 avo||4 g|
|Artichokes||1/2 cup hearts||3 g|
|Green beans||1 cup||2.5 g|
Nuts are another fabulous source of protein.
They’re extremely multifunctional—you can snack on ’em, put them in a salad or enjoy a delicious nutty dessert!
Like legumes, nuts contain very high counts of protein, making them a great way to obtain vegan protein.
|Peanuts||1/2 cup||17 g|
|Almonds||1/2 cup||10 g|
|Cashews||1/2 cup||10 g|
|Pistachios||1/2 cup||13 g|
Seeds are another food that’s bringing the nutrition game to a whole new level.
These little superfoods pack intense nutrients of all sorts into just a few tablespoons! Plus, they can be sprinkled on top of practically anything.
Try adding some of these seeds to your oatmeal, yogurt, smoothie, salad or buddha bowls!
|Chia seeds||3 Tbsp||7 g|
|Pumpkin seeds||1/4 cup||10 g|
|Hemp seeds||3 Tbsp||10 g|
Whether they’re the base of your meal or sprinkled on top, grains are another great way to get a serving of protein!
|Quinoa||1 cup||8 g|
|Oatmeal||1/2 cup||5 g|
There are a few more vegan protein sources worth noting. These one’s don’t fit into the previous categories but they’re not any less valuable!
|Potatoes||1 large potato||7 g|
|Nutritional yeast||1/4 cup||8 g|
|Spirulina||1 Tbsp||4 g|
Now that you know about all of these awesome cruelty-free ways to get protein, you can try them out with your next meal!
It’s okay to eat meat but it’s also okay to switch things up. Try a combination of a few different sources of protein and simply see how your body feels!?