Looking to Limit Your Meat Consumption? How to Get Protein Without Eating Meat

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

Quinoa: 8 grams of protein per cup