The Protein Factor: Ten Meatless Options

By Assia Mortensen

The recommended daily allowance (RDA) of protein is approximately .36 grams daily per pound of body weight, or .8 grams per each kilogram. This recommendation includes a generous buffer zone for most people, according to Dr. Reed Mangels. It’s not necessary to consume thick steaks or other types of meat in order to get a large amount of protein — even if you’re athletic, Mangels states. You can get an adequate amount of protein — even if you follow a vegetarian or vegan diet — by adding some of the following high-protein, meatless selections to your meals.

Avocados are rich with vitamin C, iron and healthy fats, and also contain high amounts of protein.

Black Beans and other types of beans, such as kidney and pinto beans, make healthy high-protein additions to almost any dish.

Lentils contain high amounts of protein and may be added to soups, stews and salads.

Peas can be added to salads, soups or eaten as a side dish and provide around 10 grams per cup.

Quinoa, a delicate grain that can be used in place of rice, gives you about nine grams per cup.

Peanut Butter is a high-protein and versatile food; try cashew butter or almond butter for variety.

Pumpkin Seeds don’t have to be saved for the fall; enjoy roasted, spiced pumpkin or squash seeds as a snack any time of year.

Sunflower Seeds are great for a snack, and just ¼ cup will provide six grams.

Tempeh, a fermented soybean cake, will give you a huge protein boost of 41 grams per serving.

Veggie Burgers have 10 or more grams of protein per patty, depending on the maker.

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References:

Mara Tyler; 10 Vegan Sources of Protein; Mind, Body, Green; Accessed August 22, 2012

Dr. Reed Mangles; The Vegetarian Resource Guide; Accessed August 22, 2012

Centers for Disease Control and Prevention; Protein; Accessed August 22, 2012