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8 Great Sources Of Protein That Arent Meat

September 14, 2015 by Alexa Erickson (http://www.collective-evolution.com/author/alexaerickson/). 3 comments.

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When it comes to protein, theres a common misconception about how much we actually
need on a daily basis. And in the fitness world, many people swear by living a high-protein
diet to build muscle and aid in weight loss by making you feel fuller
(http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expertanswers/high-protein-diets/faq-20058207). But how much is too much?
The American Dietetic Association says that for the majority of active adults
(http://www.onegreenplanet.org/vegan-food/how-much-protein-do-you-really-need/),
they only need to consume 0.8 grams of protein per kilogram (1 kg = 2.2 pounds) of body
weight per day. So for those that are consuming meat at every meal? Theyre ingesting
about five times too much of their recommended daily intake. On the other hand, too
little protein is a bad thing as well. Protein malnutrition can lead to a condition called
kwashiorkor (http://www.hsph.harvard.edu/nutritionsource/what-should-youeat/protein/), and can also cause growth failure, loss of muscle mass, decreased
immunity, a weakening of the heart and respiratory system, and even death.
Meat is often looked at as being one of the top sources for protein, hence why so many
scratch their heads in confusion as to how a vegetarian or vegan will go on without biting
off a piece on a regular basis. But there are a lot of misconceptions regarding this
ideology that ought to be cleared up. First off, we need to consume foods that provide us
with the nine essential amino acids that our bodies are not capable of creating on their
own.
While many have argued that meat is the go-to source because it provides the entire
pack, there are some plant-based foods that also contain them
(http://www.onegreenplanet.org/natural-health/explain-like-im-five-why-is-plantprotein-better-than-animal-protein/). And others have a mix of some and a lack of others.

That means, as long as youre combining foods such as legumes, vegetables, fruits, nuts,
seeds, and whole grains on a daily basis, youre getting what you need. Here
are eight high-protein foods to consume that arent meat and theyll offer you a
plethora of other benefits as well.

Chia Seeds

Source: Authority Nutrition

There is a lot to love about these powerful seeds. They have 4 grams of protein in every 2
tablespoons, they aid in digestion, and they help to keep you feeling fuller for longer.
They also provide you with all of the essential amino acids your body needs. I like to
sprinkle them on top of my yogurt for a little added crunch.

Greek Yogurt
Speaking of yogurt, it is also a high-protein option. With twice the amount of protein as
regular yogurt, a 6-ounce container packs a protein punch with 17 grams. Its great for
either a breakfast item or anytime snack.

Quinoa
This ancient grain is another complete protein that has been making waves in the health
world recently as a trending superfood to fill up on. And with 8 grams of protein per cup,
its no wonder why. Its also a great alternative to rice
(http://www.huffingtonpost.ca/2013/07/12/brown-rice-vs-quinoa_n_3587555.html) with
its impressive fiber and iron count.

Edamame
The only vegetable that is a complete protein, edamame, or soybeans, are a great
alternative to meat. A half-cup of soybeans has about a whopping 34 grams of protein,
whereas a half-cup of chicken comes in at roughly 17 grams.

Lentils

Source: Veg Kitchen

With 18 grams per boiled cup, lentils provide you with 37 percent of your daily
recommended iron. If thats not enough to spike your interest, they also contain more
than half of your daily recommended fiber intake, AND they can aid in lowering
cholesterol (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52). Lentil
soup anyone?

Hempseed
With 10 grams of protein per a 2 tablespoon serving, hempseed provides a generous
helping (http://www.finola.fi/Hempseed%20Nutrition.pdf) of all nine essential amino
acids. If youre vegan, these should be on your list, as they contain essential fatty acids,
like omega-3s. I sprinkle them on my salad for added texture.

Almonds

For a great protein-filled snack, almonds are your go-to. They provide about 5-7 grams per
ounce, are packed wth healthy monosaturated fat and fiber, and youd be surprised at
how much just a handful can curb your appetite.

Avocado

Source: The Style Eater

Avo toast, avocados sliced on a salad, in a sandwich, or eaten straight up with a spoon
makes me swoon. This fruit is a melt-in-your-mouth healthy treat. It also has 2.9 grams of
protein per one cup, sliced.

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& About the author

Alexa Erickson (http://www.collectiveevolution.com/author/alexaerickson/)

Inspired by balance, Alexa finds that her true inner peace comes from executing a
well-rounded lifestyle. An avid yogi, hiker, beach bum, music and art enthusiast, salad
aficionado, adventure seeker, animal lover, and professional writer, she is an active
individual who loves to express herself through the power of words.
(http://www.collective-evolution.com/author/alexaerickson/)

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