Top 20 Alternative Sources Of Protein Other Than Meat

Food high in protein on table, close-up

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Protein is an important part of everyone’s diet. It is responsible for repairing and building your muscle tissue, it helps to keep your weight within a healthy range, and it can keep your appetite under control. Most people count on meat, chicken, and seafood as their main sources of protein. But people who have adopted a vegetarian lifestyle need other sources of protein to choose from.

The Recommended Dietary Allowance of protein each day per the USDA is 10 to 35 percent of your total calories. To be more specific, you need 0.8 grams of protein for every 2.2 pounds that you weigh. The average comes out to 56 grams each day for an inactive man and 46 grams for a sedentary woman. Here are top selections to try if you are a vegan or if you just want to start with a meatless Monday.

 

1. Chia seeds 4 grams per 2 tablespoons

Yes, these are the same chia seeds that make up the popular Chia pets that are sold on television. Not only do they have protein but they have all of the amino acids and help to keep your blood sugar even. Add them to pudding or yogurt.

 

2. Quinoa 4 grams per 1/2 cup

This grain has gained popularity in recent years. Pronounced keen-wa, it has protein, unsaturated fats, and a healthy amount of fiber to keep you satiated. You can pair it with veggies and create your own quinoa bowl.

 

3. Ezekiel bread 4 grams per slice

You can do everything with this bread as you can with just about any other bread except it is made of sprouted grains instead of flour. It is brimming with amino acids and using it to make a sandwich is a great way to get your protein intake in without eating meat.

 

4. Artichoke 4.2 grams per piece

The good news is that artichokes are not only high in protein but they have two times the amount of fiber as kale.

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