Why Non-Meat Proteins Are Important
Protein is a chain of life that furnishes the body for muscle repair, boosts the immune system, and gives energy. What people get wrong is that whenever there is something described as a protein source, it must mean that it is a source of animal protein; no, non-heme sources do the same job and better. Plant based proteins are eco friendly, easy on the digestive system and contain more vitnamin and minerals than animal proteins.
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Advantages to Consider Other Protein Sources
Mixing things up with your protein sources has benefits, too:
- Greater Nutrient Variety: Protein from plant sources contain fiber and antioxidants as well as other unique mineral properties.
- Leaner on the Planet: According to the research, reducing consumption of meat lowers the amount of greenhouse gases emitted into the atmosphere.
- Good for the Heart: A lot of these non–meat protein foods have low levels of saturated fats and cholesterol in them.
And now, the moment you all have been waiting for. The top 20 non-meat protein foods you need to try:
The 20 Best Sources Of Protein That Are Not Meat
1. Lentils: The ultimate guide to legumes ranked by Protein content
Lentils get loaded with nutrients and consist of 18g of protein per cooked cup which makes it a vegetarian heavens. Use them in your soups, stews, and salads to add a great burst of taste.
2. Chickpeas: Versatile and Nutritious
This food is chickpeas, also known as garbanzo beans; one cup serves 15grams of protein.
3. Quinoa: The Complete Protein Grain
I love quinoa because it has all nine essential amino acids and it is a plant protein. It is best when incorporated as your foundation for your salads or bowls.
4. Tofu: The Plant-Based Powerhouse
Tofu has multiple uses and 10g of protein per 1/2 cup. It can be baked, stir fired or cooked in a fry pan to make some good meatless breakfast meal.
5. Tempeh: Fermented Goodness
The one referred to as tempeh has between 15-20grams of protein per serving and has a nut like flavor that makes it ideal in stir fry meals or a sandwich.
6. Edamame: A Snack with a Protein Punch
These young soybeans pack 17g of protein per cup. Boil them lightly and sprinkle with sea salt for a satisfying snack.
7. Chia Seeds: Small but Mighty
That means, two tablespoons of chia seeds include the protein content of 5g. Consume them in smoothies, yogurt, or prepare chia pudding.
8. Hemp Seeds: Nutritional Gold
Hemp seeds have about 10grams of protein per 30grams – they can be eaten direct from the pack or added to salads, oatmeal or toast.
9. Peanut Butter: Creamy and Protein-Rich
In as much as 8g of protein can be gotten from two-tablespoon serving of peanut butter. You can eat it with toast or even as a snack, on whole grain bread, or blend it and have a smoothie.
10. Almonds: Crunchy Goodness
Almonds provide 7g of protein per ounce. Snack on them plain, or use almond butter for a protein-packed spread.
11. Greek Yogurt: Protein-Packed Creaminess
…and get this, one plain cup that is serving size of the Greek yogurt is equivalent to 20g of protein. Try to add fresh fruits to your breakfast for the best breakfast meal.
12. Cottage Cheese: Low-Calorie, High-Protein
The cottage cheese contains 14g of protein serving half a cup It can be used in both pleasant dishes and for sour ones.
13. Nutritional Yeast: The Cheesy Alternative
It has two tablespoons full of this vegan friendly that contains 8g of protein. Put it over popcorns or pasta to provide that extra cheesy feel.
14. Spirulina: A Superfood Protein Source
Spirulina is rich in antioxidants and for a tablespoon has four grams of protein. It can be easily added to your preferred smoothie.
15. Black Beans: Fiber and Protein Combo
Nutrition wise, black beans can be used in a wide variety of ways since they are nutrition powerhouses, containing 15g of protein per cup. They are used usually in chili, taco, or with rice.
16. Peas: Tiny Powerhouses of Protein
Peas contain 8g of protein in a cup. Mix them with soups or pastas or serve as a side.
17. Seitan: A Meat Substitute for Good
Gluten-based seitan packs 21g of protein into every 3-ounce serving. Grill or stir-fry with this meat substitute.
18. Sunflower Seeds: Take-Away Protein
In one ounce of sunflower seeds you will be having 5 grams of protein. These seeds are especially suitable for when you are on the go as you just take a handful and go.
19. Oats: The Breakfast Protein Booster
The amount of protein per 100g of oats is 190kcal or 16g of protein per cup. That’s why you should cook them up with almond milk and sprinkle a topping of chia seeds on top.
20. Pumpkin Seeds: Packed with Nutrients
The same container serves 7grams of protein per ounce for pumpkin seeds. Best when mixed with other nuts or used in trail mixes or sprinkled as garnish over your salads.
Healthy ways to include non meat sources of proteins into your diet
- Start Small: Take teaspoons of seeds a day and mix it with oatmeal and/or salads.
- Experiment with Recipes: They should try non-meat foods such as the lentil soup, or the tofu stir-fry for instance.
- Use Substitutes Make ground meat substitute with black beans or lentils in your favorite recipes.
- Snack Smart Keep protein-packed snacks like almonds or edamame handy.
