Jeffrey Salazar
Increasing your protein intake is important for losing weight, gaining muscle, and improving your metabolic health. While meat is a good source of protein, there are many ways to increase your protein intake without eating it. For example, you can eat more beans, nuts, seeds, grains, soy, fruits, and vegetables. Additionally, meat substitutes like tofu, tempeh, and seitan are common plant-based alternatives that can easily be seasoned to taste like meat.
How to increase protein in diet without meat
| Characteristics | Values |
|---|---|
| Recommended dietary allowance (RDA) | 0.36 grams per pound of body weight per day (0.8 grams/kilogram) |
| Suggested level for most people | 0.55 grams per pound of body weight per day (1.2 grams/kilogram) |
| Plant-based proteins | Beans, peas, lentils, nuts, seeds, quinoa, brown rice, oats, millet, barley, soy, fruits and vegetables |
| Meat substitutes | Tofu, tempeh, seitan, and spirulina |
| Dairy | Milk, yoghurt, cheese, cottage cheese |
| Other | Hemp seeds, eggs, tahini, protein powder |
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What You'll Learn
- Plant-based proteins like beans, peas, lentils, and pulses are high-protein alternatives
- Dairy products like milk, yoghurt, and cheese are good sources of protein
- Nuts and seeds are a great way to increase protein intake
- Meat substitutes like tofu, tempeh, and seitan are common plant-based alternatives
- Grains like quinoa, brown rice, and oats provide a good amount of protein
Plant-based proteins like beans, peas, lentils, and pulses are high-protein alternatives
Lentils are a great source of protein and are one of the best choices if you’re not eating meat, eggs, or dairy. They are high in amino acids, fiber, and many key minerals you need to build lean muscle, including iron, zinc, and magnesium. They are also high in potassium, a mineral that helps reduce high blood pressure and can reduce water weight gain from excessive sodium or processed foods. Lentils provide 11 grams of protein per 1/4 cup, which equals about 1/2 cup once prepared. They also include 13 grams of fiber and only 1 gram of fat per 1/4 cup of dry lentils, making them an incredibly lean source of protein that will also promote a healthy heart and digestion.
Chickpeas are another pulse that is a good source of protein, containing approximately 6 grams of protein per serving (80 g). They are a staple in many cuisines and a beloved component of dishes like hummus and falafel. You can snack on roasted chickpeas, toss them into salads, or whip up a creamy hummus for a tasty and protein-packed treat.
Beans are another pulse that is a good source of protein. Black beans, for example, are loaded with 15 grams of protein per cup and are a commonly loved food among bodybuilders and athletes looking to eat more protein. They are also high in iron, magnesium, and antioxidants, making them an overall healthy choice.
In addition to pulses, nuts and seeds are another good source of plant-based protein. For example, a serving of tahini (ground sesame seeds or sesame seed butter) provides 8 grams of protein per 2 tablespoons, or about an ounce. It is also a great source of magnesium, Vitamin E, and zinc to keep your hair, skin, muscles, and heart in optimal health.
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Dairy products like milk, yoghurt, and cheese are good sources of protein
The protein content of milk, yoghurt, and cheese can vary significantly depending on the type of product and the processing steps used during manufacturing. For example, Greek yoghurt and Icelandic skyr are typically thicker in texture and higher in protein than traditional yoghurt due to additional straining that removes liquid and concentrates the product. Similarly, low-fat milk may have a slightly higher protein content per serving compared to whole milk, as removing some fat increases the proportion of protein. On the other hand, dairy products like ice cream and butter have lower protein content due to higher added sugar and fat content.
When choosing dairy products for their protein content, it is important to consider the different types and their varying protein levels. For instance, milk contains two major forms of protein: whey and casein. Eighty per cent of milk's protein comes from casein, which is digested slowly, while the remaining 20% is whey, which is digested rapidly. During the production of yoghurt and cheese, the whey protein is often strained away, resulting in a higher casein-to-whey ratio compared to milk.
It is worth noting that while dairy products are a good source of protein, there are also plant-based alternatives that can provide similar benefits. For those who follow a plant-based diet or prefer to limit their dairy intake, options like lentils, black beans, and nuts can be excellent sources of protein. These plant-based sources are not only high in protein but also offer additional nutritional benefits, such as amino acids, fibre, and key minerals like iron, zinc, and magnesium. However, it is important to note that most plant-based milk alternatives may have lower protein content and lack one or more essential amino acids, with soymilk being an exception.
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Nuts and seeds are a great way to increase protein intake
Nuts and seeds are a fantastic way to increase your protein intake without eating meat. They are packed with protein and a variety of micronutrients, including antioxidants, vitamins, and minerals, which support overall health in various ways, from boosting the immune system to promoting skin health.
One ounce of nuts or seeds is typically equivalent to a handful or 2-3 tablespoons, and most nuts provide between 8 and 18% of the daily value (DV) of protein per ounce. The current DV for protein is 50 grams per day. High-protein nuts and seeds include almonds, pistachios, peanuts, pumpkin seeds, hemp seeds, and sunflower seeds, to name a few. For example, pumpkin seeds have 8 grams of protein per ounce, while hemp seeds contain 10 grams of protein per tablespoon.
Nuts and seeds are versatile and can be easily incorporated into your meals in various ways. You can add them to your salads, cereals, yogurts, or stir-fries. You can also use nut flour in your baking recipes or make a nut butter like tahini, a savory spread made from ground sesame seeds, which has 8 grams of protein per 2 tablespoons. Another option is to make a cashew or pine nut pesto.
It is important to note that while nuts and seeds are a great source of plant-based protein, they are also high in fat and calories, so it is recommended to limit your intake to one or two handfuls per day to avoid consuming too many extra calories.
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Meat substitutes like tofu, tempeh, and seitan are common plant-based alternatives
Tofu, a nutrient-dense food, is made from condensed soy milk that is pressed into blocks of varying firmness. It is a good source of protein and contains all the essential amino acids required by the body. The nutritional content of tofu varies depending on the type of coagulant used to make it. For example, nigari-set tofu has slightly more fat but less protein, fibre, potassium, and calcium than calcium-set tofu. Tofu is a versatile ingredient that can be used in dishes like curries, stir-fries, and salads.
Tempeh, a soy-based food, is another popular meat alternative for vegans and vegetarians. It is a complete source of protein, providing all nine essential amino acids needed for healthy bones and muscles. Additionally, tempeh is a good source of vitamin B12, fibre, iron, calcium, and other minerals. It has a solid and compact texture, giving it a meatier feel. Tempeh is a versatile ingredient that can be baked or air-fried and used in various recipes as a meat substitute.
Seitan, also known as wheat gluten, has been a common ingredient in Chinese vegetarian dishes for centuries. It has gained popularity in Western cuisines as a plant-based protein option due to its unique texture, which mimics the texture of animal meat. Seitan is a low-calorie, low-fat, and low-carb food that provides some iron and fibre. According to the USDA, 2 ounces of seitan has a similar protein content to a 2-ounce serving of chicken breast. However, seitan is an incomplete protein, lacking lysine, an essential amino acid found in animal-based products.
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Grains like quinoa, brown rice, and oats provide a good amount of protein
Grains are a great way to increase the protein content in your diet without meat. Although grains are primarily carbohydrates, they also contain small amounts of healthy fats and a good dose of protein. Whole grains, in particular, are a great source of protein, and they also provide fibre, prebiotics, vitamins, and minerals.
Quinoa, although technically a seed, is often recognised as a whole grain and is a great source of protein. It contains all the essential amino acids found in animal protein, which is not the case for most other grains. 185g of cooked quinoa contains 8g of protein. Quinoa is also gluten-free and has a nutty flavour, making it a great substitute for rice or pasta.
Brown rice is another grain that can provide a good amount of protein. 185g of cooked wholegrain rice contains 7g of protein. It can be combined with beans, which are high in protein, to create a meal with a similar protein content to meat.
Oats are a further option for a gluten-free grain that provides protein. They can be a good alternative to wheat, barley, and rye for those with celiac disease. Oats also provide a good dose of fibre.
Grains are a significant source of sustainable protein and can play a major role in transitioning towards a more plant-based and environmentally sustainable food system. They are a staple in the traditional diet of much of the world's population and can be used in a variety of recipes.
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Frequently asked questions
The amount of protein you need per day depends on your age, gender, and activity level. The current U.S. recommended dietary allowance (RDA) is 0.36 grams per pound of body weight per day (0.8 grams/kilogram). However, this estimate does not account for active people.
Good sources of plant-based protein include beans and legumes (e.g. black beans, lentils, chickpeas), grains (e.g. quinoa, brown rice, oats), soy (e.g. tofu, edamame, tempeh), nuts and seeds (e.g. walnuts, cashews, pumpkin seeds, almonds), and fruits and vegetables (e.g. avocado, dark leafy greens, broccoli).
A high-protein diet can help with weight loss, muscle growth, and improved metabolic health. Research also suggests that diets higher in protein increase muscle mass, promote bone health, and boost your metabolism.
