7 Best Food For Protein Apart From Meat

Studies show that vegetarian and vegan diets can be healthier than omnivorous ones. Individuals who stick to plant-based diets often have a lower body mass index, blood pressure, and cholesterol levels. Plus, there are environmental benefits such as less greenhouse gas emissions as well. But can you get enough protein without eating meat?

The key to a plant-based diet is knowing which foods provide the most benefits. “Plant-based foods are typically also great sources of vitamins, minerals, antioxidants, and fiber, so eating more of them can improve your overall nutrition game.

* Lentils

Lentils can be enjoyed many ways on a salad, in soup, or even just on their own. These legumes clock in at a whopping 18 grams of protein per cup. “Plus, they also contain a good amount of fiber and minerals, including iron and magnesium, as well as antioxidants and B vitamins. Daily consumption of lentils has been connected to weight loss.

* Beans

ou probably know the rhyme about how good they are for your heart. But beans are also a great source of protein. Black beans have 14 grams of protein per cup, explains Sass, but you can also opt for white, kidney, mung, or even chickpeas, all of which have a lot of fiber, too (keeping you fuller longer). For convenience, I buy precooked beans in BPA-free cans. We like to make our own hummus with whatever beans we have in the pantry.

* Brown Rice

Brown rice doesn’t give the biggest protein boost (5½ grams per cup) by itself, but combined with beans or seeds, the proteins complement each other, ensuring you’re getting all of the essential amino acids, also known as the building blocks of protein, that your body needs in one meal, recommended soaking brown rice for eight to 10 hours before cooking it to get the benefits of sprouting, thus improving digestibility and increasing nutritional value.

* Hemp Seeds

They might not look like much, but these tiny seeds are extremely nutritious. In just 1 tablespoon, you’re getting close to 9½ grams of protein. Plus, they’re a complete protein, explains Brazier. With a creamy, nutty taste, hemp seeds also have ALA omega-3, which is an essential fatty acid. I add them to most salads and smoothies I make.

* Sunflower Seeds

You may just think of them as a salad topping, but sunflower seeds can be a great afternoon snack to help tide you over between meals, thanks to the 7 grams of protein in 1/4 cup of unshelled seeds. If you’re an avocado toast fan, sprinkle some of these on top to add a little crunch.

* Chia Seeds

Similar to hemp seeds, chia seeds contain omega-3s, along with a bunch of fiber and protein (about 4½ grams per ounce). Try a chia seed pudding for an afternoon snack. It’s simple: Mix chia seeds in nondairy milk and let sit for 15 minutes. Add in any minimally processed sweetener, cinnamon, and fresh berries for a healthier take on tapioca pudding.

* Nuts and Nut Butter

If you’re looking for a snack with a protein punch, grab a handful of nuts. Because there are such a wide variety of options almonds (6 grams of protein per ounce), walnuts (4 grams of protein per ounce), hazelnuts (4 grams of protein per ounce), Brazil nuts (4 grams of protein per ounce), pecans (2½ grams of protein per ounce), and more you’re bound to find a type that you enjoy. They offer unsaturated fats, protein, fiber, vitamins, and minerals. Add whole raw nuts to a salad or smoothie, or scoop in a tablespoon of nut butter. Bonus: Many varieties aren’t expensive and you don’t need to eat a lot.