Getting enough protein in your diet is essential. Protein is not only satisfying, but it can keep you feeling fuller for longer, helps keep your metabolism going strong, and is necessary for the building and repairing of muscles. For most women and men, the daily dietary allowance of protein is 46 to 56 grams per day, while a 3-ounce hamburger is typically 24 grams of protein (give or take). That means that one burger alone isn’t enough to meet your daily requirements of protein. However, when it comes to your diet balance is vital, as you don’t want to eat nothing but meat products to satisfy your daily protein requirements. Luckily, there are many wholesome, simple ways to increase your daily protein intake without eating meat.
If you are looking for ways to get protein without eating meat, check out some of the best plant-based foods that you should be incorporating into your daily diet.
Hemp Seeds: 5.3 grams of protein per one tablespoon
Spirulina: ½ tablespoon contains 2 grams of protein
Tempeh: 34 grams of protein per cup
Goat Cheese: 6 grams of protein per 1 oz.
Cooked Spinach: 5 grams of protein per cup
Kale: 2.9 grams of protein per cup
Raw Cacao Powder: 4 grams of protein per 2.5 tablespoons
Oats: 26 grams of protein per cup
Soy Milk: 4 to 5 grams of protein per 8 ounces
Cheddar Cheese: 7 grams of protein per 1 slice (1 oz.)
Peanut Butter: 8-9 grams of protein per 2 tablespoons
Peanuts: 41 grams of protein per cup
Miso: 2 grams of protein per 1 tablespoon
Legumes (Chickpeas, Lupin, Fava, Green Peas, Lentils, White, Yellow, Red, and Black): ½ cup contains between 12-26 grams of protein (depending on the type of legume)
Broccoli: 4.3 grams of protein per 1 stalk
Boiled Egg: 6 grams of protein per 1 large egg
Whole Almonds: 30 grams of protein per cup
Pumpkin Seeds: 39 grams of protein per cup
Chia Seeds: 2 tablespoons contains 4 grams of protein
Non-Fat Greek Yogurt: 22 grams of protein per cup
Rice, Almond or Hemp Milk: 1 gram of protein per cup
Skim Milk: 8 grams of protein per cup
Swiss Cheese: 29 grams of protein per cup
Low-Fat Cottage Cheese: 28 grams of protein per cup
