Get Protein Minus the Meat

by Katie Bock

There is a big myth that to get protein, you must eat meat.  I am here to bust the myth and tell you that it is untrue.  Meat is just one source of protein. I have come across many other options.
I met someone last night and we began to talk about diets and protein.  She seemed a bit upset that she was going have to add meat back into her diet because of a need for protein.  And so as we talked some more I decided to do a little research, get some facts and write a post for all of you.  Here are 8 ways to get protein minus the meat factor.


Nuts and Seeds

Almonds, walnuts, pistachios, Hemp Seeds, Pumpkin Seeds, Chia Seeds all good protein sources.  All Ranging from 6 grams of protein (Almonds) to 10 Grams!  That’s right Hemp Seeds have 10 grams of Protein in 3 tablespoons.  Sunflower Seed Kernels have 7.3 grams!  I know some of you are thinking I don’t like seeds or nuts and that is okay.  The good thing about Nuts and Seeds is you can throw them or blend them into almost anything.  Make a smoothie throw some in, make a trail mix with a bit of chocolate, Blend them into a sauce or pesto.  Be Creative!

Nut Butters

Peanut, Almond, Sunflower…these butters have about 5 or 6 grams of protein.  Throw some on an apple, toast, celery.  Add it into a snack.  Every little bit counts.


I feel like Beans get a bad name sometimes, they are actually pretty tasty.  And they go with a ton of meals.  There a many different kinds too.  Navy beans, Black Beans, White Beans, Pinto Beans, Kidney Beans and list continues.  Kidney Beans have about 26 grams of protein per two cups, that’s half of what is needed daily.  This does not mean you have to eat rice and beans all day.  Make soup and add beans, Make quinoa Chili (Recipe coming soon), throw them in spaghetti, blend them into a dip, make bean and Avocado Tacos…Again Get Creative!


Quinoa, Quinoa, Quinoa I cannot say enough about you!  I love this stuff. You can add it to anything!  This has 8 grams of Protein per cooked cup.  And Quinoa is Gluten-Free.  I just threw some in a veggie lasagna (Recipe Coming), base for chili or a base for any meal,  make a quinoa oatmeal with honey and cinnamon.  Experiment, Quinoa is awesome!

Chickpeas/Garbanzo Beans

Make some Hummus!  It has about 7 grams per half a cup.  You can turn Hummus into whatever flavor you are craving.  I have to admit I was not sure at first and I am so glad I tried it because it is delicious!  Get some Chickpeas and herbs and have some fun!


You can get a ton of protein from tofu and/or tempeh, about 15-20 grams per half cup.  Soy milk is also a good option.  Tofu can replace meat in any meal, same seasonings and all!

Dairy Products

Dairy is an Option, however not a good option for everyone.  Decide what is best for you personally when it comes to dairy.  Yogurt has 15-20 grams per 6 ounces.  That is a good amount in one yogurt serving.  Eggs also have protein about 6 grams per egg.  If you are not a dairy person, that is okay…you have many other options


Yes last and certainly not least!  Greens are so great for your body, not only are they packed with nutrient rich vitamins and minerals they also have protein.  Broccoli in particular has about 5 grams a stalk, 17 grams a bunch.  Now Green Peas have 8 grams of protein and you can throw them in anywhere.  Eat Veggies! Eat them with Every Meal!


These are all great options to get protein into your body, so now it is time…I challenge you to get your protein without meat!  Be Creative!  Get Messy! Experiment!  And Please I want to hear all about the Fun You Have (Post on Our Facebook your Story)!

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