15 Meatless Protein Sources

Protein is an important part of our diet (obviously). From repairing muscle to supplying energy, it's key to keeping you going strong. It's recommended that you get about .8 grams of protein per kilogram of body weight per day, but research has shown that it may be better to get around 1.2 grams of protein per kilogram to stop age-related muscle loss, and to build muscle.

The problem is that the most common sources of the Standard American Diet are meats. If you’re a vegetarian, vegan or just trying to cut down your daily meat intake and participate in more "Meatless Mondays", you don't want to see a decrease in protein because of that.

Try these great alternative sources of protein!

Quinoa

8 grams per cup

Unlike many other meat-free sources of protein, Quinoa is a complete protein. It includes all nine essential amino acids your body needs. Plus, it's packed with vitamins and minerals like magnesium, potassium, phosphorus, and folate.

Try it: Quinoa Veggie Stir Fry

Edamame

16 grams per cup (shelled)

Edamame packs tons of protein and have as much fiber as four slices of wheat bread. TIP: Gently cooking edamame by steaming may help preserve all its nutrients.

Try it: Teriyaki Salmon Sushi Bowl

(sub Tempeh for the Salmon!)

Chia Seeds

9.4 grams in 2 tablespoons

Chia seeds are not only high in protein, they are whole-grain and also has plenty of omega-3s, fiber, iron, calcium, magnesium and zinc. Yep, it's kind of like a multi-vitamin in a seed!

Try it: In Vegan Shakeology- Yep, it's one of the nutrient-dense superfood ingredients!

Pumpkin Seeds

6 grams per ½ cup

Pumpkin seeds are a great easy snack or a topping for salads.

Try it: Roast fresh pumpkin seeds at home. Just boil for 10 minutes, drain the seeds in a colander and dry lightly with a paper towel, then spread the seeds onto a baking sheet, drizzle with EVOO and roast seeds at 325 degrees F for 10 minutes.

Lentils

18 grams per cup

Lentils are packed with protein, B vitamins, folate, and fiber (1 cup accounts for more than half of your daily needs). Bonus: Research shows that adding beans like lentils to your diet could help to lower your blood pressure, as well as improve heart health.

Try it: Herbed Lentils with Spinach and Tomato from Food Network

Greek Yogurt

29 grams per cup

This great snack is low in calories but high in protein (and delicious!). Plus, Greek yogurt makes a perfect swap for high-calorie (or high-fat) ingredients, you can use it instead of mayo or sour cream. Or just eat it by itself!

Try it: Healthier Potato Salad

Buckwheat

6 grams per cup (cooked)

Buckwheat isn't actually a wheat (weird, right?). It's a relative of rhubarb. These seeds are commonly ground into flour, or turned into Soba noodles. Buckwheat is super healthy, some studies have shown that it may improve circulation, lower blood cholesterol and control blood glucose levels.

Try it: Gluten Free Buckwheat Pancakes from AllRecipes

Tempeh

31 grams per cup

Tempeh is soybean-based and is firmer than tofu, which makes it a great substitution for meat in sandwiches, burgers, and stir-fries.

Try it: Sesame-Honey Tempeh & Quinoa Bowl from Eating Well

Black Beans

12g per cup

Dried black beans are a low-fat, fiber-filled protein. Using dried black beans allows you to control the sodium and additives that go into your meals, so I recommend that over the canned options.

Try it: Black Bean & Quinoa Burgers

Hempseed

10 grams per 2 tbsp

Hempseed contains significant amounts of all nine essential amino acids, as well as magnesium, zinc, iron, and calcium. They’re also a source of essential fatty acids, like omega-3s.

Try it: Sprinkle 3 tablespoons of hempseeds on top of a salad before serving, or blend into your salad dressing to add creaminess.

Peanut Butter

32.5 grams per ½ cup

Who doesn't love peanut butter?! Just two tablespoons contains 8 grams of protein, 2 grams of fiber, and heart-healthy monounsaturated fats.

Try it: Spread 2 tbsp on top of your Ezekiel Bread and top with banana slices..yum!

Ezekiel Bread

8 grams per 2 slice serving

Ezekiel 4:9: "Take wheat, barley, beans, lentils, millet, and spelt, put them in one vessel and make them into bread for yourself.” This was initially intended to help Jerusalem make bread when supplies were low, but it turned out to be a recipe for a nutritious loaf of bread that contains all of the essential amino acids your body needs. It’s also usually made from sprouted grains, which is a process that increases the bread’s fiber, vitamin content, and digestibility.

Try it: Use Ezekiel Bread for any recipe where you would usually use regular bread... sandwiches, burgers, toast, ect.

Chickpeas

14 grams per cup

Chickpeas (AKA garbanzo bean) are high in protein, and also include fiber. Research has shown that eating ¾ cup Chickpeas daily can help cut your LDL (or bad) cholesterol.

Try it: Make a chickpea salad as a side dish: 1 can chickpeas, rinsed and drained, 1 avocado, diced,1/3 c. cilantro, chopped, juice of 1 lime, and salt & pepper to taste. Combine ingredients, stir and serve!

Spirulina

4 grams per 1 tablespoon

While Spirulina is not considered a complete protein, it's amino acids include the essential fatty acid gamma linolenic acid (GLA) which is popular for its anti-inflammatory properties.

Try it: Yet another superfood ingredient in Shakeology!

Eggs

7 grams per large egg

Eggs are rich in protein, low in calories, and full of the brain-boosting nutrient choline. Some research suggests that eggs may help increase HDL, the good cholesterol.

Try it: I don't have to tell you like you like your eggs ;) I have been dying to try these Baked Eggs in an Avocado Recipe from PopSugar Fitness, though... Someone try it and tell me how it is!

#shakeology #nutrition #cleaneating