Non-meat proteins


Protein is always a big concern when people cut meat from their diet, but there are plenty of sources that won’t hurt your ticker. Studies have shown that we need between 40 and 65 grams of protein a day, those with a very active lifestyles are on the higher end of the spectrum. Protein is important because it facilitates growth, metabolism, immune system functioning, repair, muscle contraction, and the transmission of nerve impulses and hormones in the body. It can also be a source of energy if the body runs out of carbohydrates and fat. The best part is that protein can be found in nuts, seeds, beans, soy products (tofu, soy milk, tempeh), and grains (wheat, oats, rice).

Popular high non-meat protein options:Non-Meat Proteins

  • Tempeh — 1 cup — 41 g
  • Lentils — I cup — 18 g
  • Black beans — I cup — 15 g
  • Chickpeas — I cup — 12 g
  • Tofu — 4 oz — 9 g
  • Peanut butter — 2 tbsp — 8 g
  • Soymilk — I cup — 7 g
  • Brown rice — 1 cup — 5 g
  • Whole wheat bread — 2 slices — 5 g
  • Broccoli, cooked — I cup — 4 g

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