If you’re trying to discover how to get your minimum grams of protein without meat, you’ll want to keep reading.
It’s possible to get the protein you need without consuming meat products or tofu. Approximately 20% of U.S. adults eat vegan meals all the time or at least sometimes. This number is higher than in previous years’ research.
Although it can be difficult at first, you can be confident in the fact that you’re doing what you can. You can make the switch easier by finding healthy and delicious options. Here are 15 great high protein vegan substitutes that aren’t tofu.
1. Edamame
Edamame is an immature soybean that has a sweet taste and a great vegan protein source. They contain folate, iron, vitamin K, fiber, calcium, and protein. You can steam or boil them before eating them.
These slightly grass tasting soybeans can be eaten on their own. They can also be added to salads or soups.
2. Lentils
Lentils are one of the best sources of protein for those looking to increase their protein intake with a plant-based substitute. They’re rich in protein and other nutrients. They can benefit your gut, heart, and overall health.
Lentils can be eaten in fresh salads, hearty soups, and more. You can incorporate this into your diet for numerous benefits today.
3. Beans
You can eat a variety of beans to get the protein you need. They also provide other nutrients for vegetarians and vegans. They’re a source of manganese, carbs, iron, fiber, folate, potassium, phosphorus, and beneficial plant compounds.
Beans are a great protein source that can be added to your diet easily. Chickpeas, kidney, black, pinto and other beans contain high protein levels in every serving.
4. Green Peas
Green peas are high in protein, minerals, and vitamins. One serving alone contains over a quarter of your daily fiber, thiamine, manganese, and vitamin A, C, K, folate requirements. They also contain zinc, copper, phosphorus, iron, magnesium, and other B vitamins.
Green peas can be more than a simple side. You can add create a pea and basil stuffed ravioli or tasty guacamole.
5. Quinoa
Unlike other cereal grains, quinoa doesn’t grow from grasses. It’s loaded with fiber, carbs, iron, phosphorus, manganese, and magnesium. This pseudocereal contains a complete source of protein.
Quinoa can be eaten similarly to traditional grains. It can be prepared whole or ground into flours.
6. Amaranth
Similar to Quinoa, Amaranth contains numerous minerals and grains. It’s a unique pseudocereal that doesn’t grow like the others. Every serving contains the necessary amount of protein.
Amaranth can be eaten similar to traditional grains and Quinoa. You can prepare it normally or ground it.
7. Bread Made From Sprouted Grains
Bread made from sprouting grains and legumes increases the contained healthy nutrients and decreases the anti-nutrients. Sprouting may improve beta-carotene, vitamin C, vitamin E, soluble fiber, folate, and other nutritious content. It may lower the gluten content, providing relief to those with sensitivity.
Ezekiel bread is a popular choice for plant-based eaters. It contains a higher source of protein for sandwiches and toast.
8. Soy Milk
Soy milk is made from soybeans and fortified with vitamins and minerals. It’s the perfect alternative to the traditional cow’s milk. Each cup contains a good amount of protein, calcium, vitamin D, and vitamin B12.
Soy milk is found in most supermarkets and can be consumed by itself, or in a variety of cooking and baking recipes. You can opt for unsweetened to reduce added sugars.
9. Oats
Oats are one of the simplest ways you can add additional non-meat grams of protein in your diet. They contain protein, fiber, magnesium, phosphorus, zinc, and folate. They’re a nutritious, easy, and delicious plant-based alternative for incorporating protein in your diet.
You can begin your day with a bowl of oatmeal, or add oats to your recipes. You can grind them into flour for baking.
10. Wild Rice
Wild rice is a plant-based source of protein-rich nutrients. Every cup contains protein, fiber, magnesium, manganese, phosphorus, copper, and B vitamins. It’s the perfect alternative to long-grain rice.
Wild rice isn’t stripped of its bran, providing benefits and risks. From a nutritional perspective, it boasts of fiber, vitamins, and minerals. You can reduce the risk of arsenic content by boiling it first.
11. Nuts
Nuts are high in protein and are a great source of fiber and healthy fats. They also contain fiber, healthy fats, calcium, iron, magnesium, vitamin E, certain B vitamins, antioxidants, selenium, phosphorus, and other beneficial plant compounds. To keep the nutrients, consider buying raw products.
You can consume nuts raw or as a butter. When purchasing butter spread, opt for oil-free, sugar-free, and saltless. This will help you maximize your nutrient intake.
12. Seeds
Similar to nuts, seeds are high in protein and other healthy nutrients. You should reach for raw products and avoid roasting them. Cooking the seeds could reduce the nutrients.
You can find healthy seeds in most supermarkets. Remember to purchase the unblanched products to maximize nutrients. This is a great snack that’s loaded with healthy benefits.
13. Protein-Rich Vegetables
Everyone knows that vegetables are good for you, but these are rich in protein too. The following contains the most protein:
- broccoli
- spinach
- asparagus
- artichokes
- brussels sprouts
- potatoes and sweet potatoes
Each cup of cooked vegetables boasts of protein. You can steam, cook, or eat some of them raw. You should include these in your everyday diet.
14. Protein-Rich Fruits
Although not as much as the mentioned vegetables, some fruits have substantial protein content. The following have the highest amount of protein:
- guava
- cherimoyas
- mulberries
- blackberries
- nectarines
- bananas
You should incorporate a cup of these fruits in your daily intake. You won’t be able to live off fruits alone, so you’ll want to add other items from this list to your nourishment. Combined, you’ll have a delicious and protein-packed diet.
15. Ancient Grains
Ancient grains are grains and pseudocereals that have not been altered much by selective breeding. Spelt, teff, einkorn, sorghum, barley, and farro are all considered ancient grains. Spelt and teff provide the utmost protein, compared to others.
Spelt and teff are sources of complex carbs, iron, fiber, phosphorus, magnesium, manganese, B vitamins, zinc, and selenium. They’re a great alternative to common grains, and they can be used in numerous recipes.
Other Alternatives You Can Try
There are many more plant-based alternatives you can incorporate into your diet. The following are more options that are rich in protein:
- Hempseeds
- Chia seeds
- Seitan
- Tempeh
- Nutritional yeast
- And more
You can opt for supplements and other alternatives, as well. According to Harvard Health Publishing, your recommended amount of protein per day is 0.8 grams per kilogram of body weight. You can figure out how many grams of protein you should aim for by multiplying your weight in pounds by 0.36.
Benefits of Getting Protein Without Meat
If you’re considering switching to a plant-based diet, you’ll get to enjoy some major benefits. The most common benefit is that you know you’re doing what you can to reduce animal products. Other benefits include:
- Weight loss
- Improving the environment
- Boosting your health
These benefits combined can help you potentially lead a longer, healthier lifestyle. You can maximize these advantages by incorporating a fitness regimen that works for you. Check out our 10 benefits of morning yoga article and why you should add it to your morning routine.
Options When Eating Out
When you go out to eat, you may find that some restaurants have limited options for plant-based protein. You can get around this problem by focusing on the ingredients you know you can have. Another option would be to customize items, when available.
Different restaurants and fast-food joints are incorporating vegetarian options in their menu items. You can visit a chain that has recently added plant-based meals. You may be surprised to find how many have begun adding popular ingredients for vegans and vegetarians.
If it’s getting old scanning through menus until finding the only plant-based options available, there’s another option. There are numerous vegetarian and vegan restaurants popping up all around the country. You can opt to visit one of the more popular choices near you today.
How You Can Mentally Ditch Meat
Opting for a plant-based lifestyle is a great choice. You can achieve this by altering your mentality and speaking with a professional about your diet. Some ways you can alter your mentality are:
- Meditation and yoga
- Getting a buddy
- Easing into it
If you’re interested in learning more about the benefits of meditation. You can use what you learn to alter your mentality and achieve your goals.
Improve Your Vegan Lifestyle Today
Improving your vegan lifestyle is possible when you have access to the resources you need. You can use what you read here today to get started on the right track. These 15 great vegan substitutes (that aren’t tofu) can help you to get protein you need without eating meat.
Your health and fitness should be one of your top priorities. Taking care of yourself includes your mind and body. If you liked what you read, you can explore our site longer for popular topics that will help you unlock your full potential.