Contrary to popular belief, a non-meat diet can be one with plenty of protein!
When someone finds out that I eat plant-based, the most asked question I get asked by far is “How do you possibly get enough protein without eating meat?” Sometimes when someone realizes I'm vegetarian, I get hit with a defensive, “I wish I could do that, but I never could because I wouldn't get enough protein." I always get slightly uncomfortable from this response because gaining the knowledge that I eat a certain way should never make anyone feel like they need to justify their own eating habits to me. Still, I think they are likely incorrect.
I’ll be the first to say that everyone’s body is different, and every body has different needs. It is likely that there are extenuating circumstances, health issues, or allergies, that do make meat the best thing for a fraction of people. Though, I feel strongly that the vast majority of the population could live a perfectly healthy life without meat. In my experience, I have never struggled with lacking protein, and not because I've been insanely intensive about tracking my protein or been hyper aware of my protein consumption.
Here are 4 protein sources that I've come to heavily rely on over the past 11 years of my vegetarian and plant based journey.
Tofu:
Before you roll your eyes, I know this is the most cliche one so I figured I’d get it out the way first. Tofu is cheap, delicious, and super easy to cook. Tofu is also comparable ounce to ounce with meat's protein content, which makes it a great alternative. Tofu is a popular food in my house and staples for my roommates and I are tofu hummus wraps, tofu tacos, tofu scrambles, and our famous tofu sweet potato nachos. Try these out, or just cook up some tofu as a replacement for meat in any recipe.
Protein Content:
1/2 Cup Firm Tofu: 20 grams of protein
Nuts:
Nuts are delicious, full of protein and so easy to incorporate into so many meals! Besides just munching on trail mix as a snack, I put nuts on salads, bowls, cereal, and ice cream! I also have come to develop the belief that nut butter seems to go on pretty much everything. Add a scoop of your favorite nut butter to your smoothies, oatmeal, yogurt, and toast, to easily build in a few grams of protein.
Protein Content:
1/4 cup of Almonds: 7 grams
1/4 cup of Peanuts: 9.5 grams
1 scoop (2 tablespoons) Peanut Butter: 8 grams
Beans (and Rice)
Did you know that beans and rice together make a complete protein? While beans are high in protein themselves, they do not contain all 9 essential amino acids that would consider them a complete protein, or in turn a viable meat alternative. Together, rice and beans are both a very tasty combo and a complete protein. Bean and rice bowls have become one of my absolute staple meals, being cheap, easy, and full of endless possibility. They never get old because they can be done a million ways, and you can just add whatever you happen to have in your fridge at the time, peppers, onions, spinach, tofu, salsa, the potential is boundless.
Protein Content:
-1/2 Cup Pinto Beans: 8 grams
-1/2 Cup Black Beans: 8 grams
-1 cup brown or white rice: 4-5 grams
Nutritional Yeast
Alright bare with me on this one, I was skeptical at first too. A few months ago, I tried it as a parmesan cheese substitute on pasta, and to my surprise loved it. My other vegetarian housemates and I have begun making this dish so often it's earned the nickname, Yasta (yeast pasta.) Kind of a random way to get a few extra grams of protein in, but seriously, don't knock it till you try it.
Protein Content:
-2 tablespoons: 5 grams
Protein Contents Listed are estimated/rounded. Different brands, may vary in protein content.
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