You don’t need meat to get plenty of protein. Whether you’re vegetarian, trying to eat healthier, or simply cutting back on meat, these 10 foods are excellent sources of protein.
1. Lentils
18 g protein per cooked cup
Lentils are affordable, filling, and rich in fiber, iron, and folate. Great in soups, salads, curries, and veggie burgers.
2. Tofu
20 g protein per ½ block (about 200 g; varies by brand)
Made from soybeans, tofu is versatile and absorbs the flavors of marinades, sauces, and seasonings. Try it baked, grilled, or stir-fried.
3. Edamame
18–19 g protein per cooked cup
These young soybeans provide complete protein, fiber, and several essential nutrients. Eat them as a snack or add them to grain bowls.
4. Cottage Cheese
24–28 g protein per cup, depending on brand
An excellent high-protein option for people who eat dairy. Enjoy it with fruit, vegetables, or whole-grain toast.
5. Greek Yogurt
17–20 g protein per 6–7 oz container, plain high-protein varieties
A convenient breakfast or snack that also provides calcium. Choose plain varieties to limit added sugar.
6. Black Beans
15 g protein per cooked cup
Beans deliver protein, fiber, and complex carbohydrates. Add them to tacos, burrito bowls, chili, and salads.
7. Peanuts and Peanut Butter
7–8 g protein per 2 tablespoons of peanut butter
A convenient source of protein, healthy unsaturated fats, and calories. Spread peanut butter on whole-grain toast or add it to oatmeal.
8. Seitan
20–25 g protein per 3.5 oz (100 g), depending on brand
Made from wheat gluten, seitan has a chewy texture similar to meat and works well in sandwiches, stir-fries, and grilled dishes. Not suitable for people with celiac disease.
9. Hemp Seeds
9–10 g protein per 3 tablespoons
These small seeds also provide healthy fats and minerals. Sprinkle them over oatmeal, yogurt, salads, or smoothies.
10. Quinoa
8 g protein per cooked cup
Quinoa is a complete plant protein containing all nine essential amino acids. Use it instead of rice in bowls, salads, or side dishes.
Which meatless protein is best?
| Your goal | Best choices |
|---|---|
| Get the most protein per serving | Cottage cheese, Greek yogurt, tofu, seitan |
| Eat more fiber | Lentils, black beans, edamame |
| Choose budget-friendly foods | Lentils, beans, peanut butter |
| Eat entirely plant-based | Tofu, edamame, lentils, seitan, hemp seeds |
| Grab a quick snack | Greek yogurt, edamame, peanut butter |
A Tip: Combine different protein sources throughout the day. For example, oatmeal with peanut butter at breakfast, lentil soup at lunch, and tofu with quinoa at dinner can provide substantial protein without any meat.
Protein amounts are approximate and vary with serving size and product brand.
Till next time . . .
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