Protein appears to be the top nutrient these days, and of course for good reason. It is more filling gram for gram than fat or carbohydrates, which means it keeps you feeling full for a longer period of time.
Protein is necessary for muscle repair and growth, as well as for keeping our metabolism running smoothly. The daily suggested nutrient allowance for protein is 0.8 grams per unit (kg) of body weight. That equates to 46 to 56 grams of protein per day for most adult men and women.
If you want to increase your protein intake, that doesn’t always mean “eat more meat.”
Furthermore, you’re probably aware of ways to incorporate meat-based protein into your diet, such as beef, chicken, seafood, turkey, and so on. And while animal-based protein contains all of the vital amino acids we require, plant-based protein sources are absolutely sufficient.
You can meet your protein needs without using meat by following the tips in this article.
Let’s Learn a Bit More About Protein
Protein is an important macronutrient. It is in charge of repairing and constructing tissues including such as organs, muscle, ligaments, hair, skin, and nails. Also it is needed for many cellular functions, including the production of neurotransmitters and hormones. Proteins are basically larger molecules made up of smaller compounds known as amino acids.
Amino acids are the building blocks of muscles and act as catalysts for nearly all chemical reactions in the body. There are a total of 20 amino acids in our body. Nine of these are referred to as “essential” amino acids (EAA). In comparison to the other forms of amino acids, EAAs are considered “essential” since the body cannot produce them and must obtain them from food. Most healthy people can produce the other amino acids they require.
Meatless High-Protein Foods
Let’s check the alternatives for our proteins instead of meat.
1. Pulses
Pulses are a low-cost protein source that is also high in fiber and iron. Lentils, beans, and peas are all members of the legume family. A daily serving aids in cholesterol reduction and counts toward your 5-a-day. When purchasing tinned pulses, look for those with no added sugar or salt. Even though they’re not used in most traditional recipes, they are simple additions to soups, sauces, and stews.
2. Eggs
Whole eggs are one of the most nutrient-dense foods available. They’re an excellent source of minerals, healthy fats, vitamins, and antioxidants, as well as a great source of easily absorbed protein. Whole eggs, for instance, are high in selenium as well as vitamins B12 and A. They’re also high in choline, which is particularly important during pregnancy and breastfeeding since it aids in development and growth. And you need to ensure essential vitamins for kids since it is their prime time of growth.
Bear in mind that while egg whites are mostly pure protein, whole eggs with the yolk contain several more nutrients such as vitamins, antioxidants, minerals, and healthy fats. If you’re worried about the cholesterol in egg yolks, you should know that a lot of investigation has debunked the notion that they’re unhealthy. Conversely, numerous studies have proven that whole eggs are extremely healthy for the majority of people and may even reduce the risk of chronic diseases.
3. Soya Beans
Soya beans, unlike other pulses, are a complete protein, equivalent in quality to animal protein, but are also low in fat and high in fiber and iron. Consuming 25g of soy protein per day rather than meat can help lower cholesterol. This is the same as one pot of soy yogurt, one glass of soy milk, or one 80g serving of tofu.
4. Greek Yogurt
Use Greek yogurt whenever possible instead of traditional American yogurt. Greek yogurt, also known as strained yogurt, is a thick, protein-rich food. It has a smooth and creamy texture and contains a variety of nutrients such as vitamin B12, vitamin A, selenium, calcium, and zinc.
Its mild, tart flavor complements both savory and sweet dishes, making it an extremely versatile kitchen condiment. Try it in salad dressings, smoothies, soups, and baked goods, or simply enjoy it with some fruit and a sprinkle of crushed nuts for crunch. When purchasing Greek yogurt, look for products with no added sugar.
5. Quinoa
Quinoa seems to be the only grain that has all of the essential amino acids, making it a complete protein. It’s the same as eating a steak, chicken breast, or salmon. It is similar to a sponge. It soaks up all of the flavors you mix with it and can be used in a variety of dishes.
Quinoa is basically a seed of a green vegetable linked to spinach and chard that is cooked and eaten like a grain. It is a high-protein food, but the type is more impressive than the quantity. Quinoa, unlike cereals, contains all of the essential amino acids found in animal protein. It’s a simple alternative to rice and pasta.
6. Nuts
If you’re wondering how to get more protein into your diet, nuts such as walnuts or almonds are great to keep on hand as they can be incorporated into a variety of foods or eaten as a snack on their own. In addition to sprinkling them on yogurt, nuts can be added to salads, oatmeal, breakfast cereal, and other dishes. A simple tip is to keep a handful of nuts in your bag for when hunger strikes! Just ensure that you track your servings so you don’t get into the high-calorie habit of eating handful after handful of different varieties. And, as with most healthier options, unflavored or salted nuts are preferable to flavored or salted nuts.
7. Milk
Dairy milk contains a small amount of nearly all the nutrients your body requires. It’s rich in vitamins as well as minerals such as phosphorus, calcium, and riboflavin, and it’s a decent source of high-quality protein. Many people who suffer from lactose intolerance are unable to consume milk or other dairy products and must avoid several more dairy-containing foods. Lactose-free products, such as lactose-free milk, yogurts, and cheeses are now available on the market.
Nondairy milk substitutes, such as coconut milk and cashew milk, can be a fine replacement for milk in many cases, but they are typically lower in protein and lack the very same nutrients. It can be a wise option to increase your protein intake if you drink dairy milk, which includes lactose-free milk.
8. Cottage Cheese
Cottage cheese is a low-fat, low-calorie cheese that is high in protein. It’s high in vitamin B12, riboflavin (vitamin B2), calcium, phosphorus, selenium, and other minerals.
In addition, studies show that cottage cheese is just as filling as eggs, making it a great choice for a filling meal as well as a snack. For a high-protein breakfast on the go, combine it with cut-up fruit.
9. Protein Powders
When you’re short on time and thus unable to cook a meal, protein powder can be useful. Protein powders such as whey and pea protein can be easily added to shakes, yogurt, smoothies, energy balls, and other foods to boost protein and richness. There is a protein powder to suit almost every taste and dietary constraint. Whey protein and pea protein are both excellent options for those looking for a quick way to up their protein intake.
10. Ezekiel Bread
Ezekiel bread is unlike most other bread. It is made with organic and germinated whole grains and legumes such as millet, barley, soybeans, wheat, and lentils. Ezekiel bread contains more protein, fiber, and other important nutrients than other bread, such as white bread. Make a protein-packed sandwich by layering Ezekiel bread with tomato, turkey, lettuce, and hummus.
11. Tempeh
Tempeh is a wheat-based item with a meat-like mouthfeel, making it an excellent meat substitute. It is available in health food or specialty grocery stores.
12. Make a Tofu Dessert
Before you dismiss tofu, take into account that dessert tofus are typically individually packaged and come in a variety of flavors such as maple caramel, custard, peach mango, banana, almond, coconut, and lychee. Carry them as a side dish with your meal or as a snack. Top with warm fruit and a dollop of sugar-free monk fruit syrup (it tastes exactly like maple!) or chocolate syrup. A small individual pack (150g) contains the same amount of protein as an egg!
In Conclusion
It is important to consume enough protein on a daily basis for good health. Protein requirements differ between individuals. Even so, most active people should consume 0.54-0.9 grams of protein per kilogram of body weight per day, according to experts.
Luckily, there are numerous high protein foods available, including both animal and plant-based sources. To help fulfill your daily protein requirements, incorporate a few of the high protein alternatives to eating meat on this list into your diet.
Leave a Reply