High Protein Sources that Aren’t Meat

One of the biggest concerns people have about a plant-focused diet is how to get enough crucial protein without consuming meat. After all, protein is a powerhouse nutrient that is key for our bodies and health. Our hair and nails are made up of protein, and protein is needed to build and repair our body. We also need it to make muscles, bones, hormones and blood plus skin. Protein helps us ward off disease by strengthening our immune system, too.

While meats may contain the highest amounts of protein, there are plenty of other plant-based sources to choose from. By eating a variety of these foods, you’ll also ensure that your body is receiving the other nutrients it needs to thrive.

Here’s a list of some of the best plant-based protein sources:

Grains
Khorasan-wheat    9.8g per cup
Teff    9.8g per cup
Quinoa    4.4g per cup
Wild rice    6.5g per cup
Millet     6g per cup
Couscous    6g per cup
Oatmeal     6g per cup

Seeds
Pumpkin     9.2g per ounce
Hemp     6.3g per ounce
Sunflower    5.4g per 2 tablespoons
Flax     5.1g per ounce
Sesame     4.7g per ounce
Chia     4.4g per ounce

Nuts
Almonds     6g per ounce
Pistachios    5.7g per ounce
Cashews     5.2g per ounce
Walnuts     4.3g per ounce
Hazelnuts    4.2g per ounce
Brazil nuts    4.1g per ounce
Pecans     2.6g per ounce
Macadamia    2.2g per ounce

Legumes
Peanuts     36g per cup
Chickpeas    16g per cup
Soybeans     29g per cup
Lentils     18g per cup
White beans    17g per cup
Edamame     17g per cup
Split peas    16g per cup
Kidney, lima or black beans    15g per cup
Navy or pinto beans    15g per cup

Miscellaneous
Protein powder     21g per scoop
TVP     52g per cup
Eggs     12g per egg
Tempeh     31g per cup

Transitioning to a plant-based diet doesn’t mean you have to skimp on protein. There are plenty of choices if you know where to look!