5 Meat-free Protein Sources

Protein is an important component of every cell in the body. Protein is an important building block of bones, muscles, cartilage, skin, and blood. From a nutritional standpoint  some of the common obvious sources of protein come from meat. However, if your looking to increase your protein intake without increasing you consumption of meat try adding these 5 meat-free protein sources to your diet.

1.) Eggs
These little oval shaped delights may be the best source of protein in the entire grocery store and that includes the meat. Eggs are also a cost efficient source of protein. Eggs contain around seven grams of pure protein per egg and just five grams of fat. Eat the whole egg, not just the egg white, which has lower levels of vitamins, minerals, and other nutrients.

2.) Nuts

Nuts are a fantastic source of healthy unsaturated fats, minerals, and antioxidants, while they also pack a hefty dose of protein. Five examples of healthy raw nuts include walnuts, almonds, cashews, pecans, Brazil nuts and the Australian native Macadamia nut. The key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time.

3.) Beans

In addition to being high in protein, beans also have a high concentration of vitamins and minerals. Soy beans are the have highest quantity of protein at 29 grams for every cup serving of cooked beans however many other varieties also have a high amount of protein. Because most non-meat sources of protein don’t have all the essential amino acids, it’s usually a good idea to combine them with other foods. Beans are digested slowly, keeping you satisfied longer.

4.) Oatmeal

Oatmeal is considered as one of the most healthy breakfast options and actually provides a decent amount of muscle-friendly protein at 6 grams per cup, along with fibre and other nutrients. Daily consumption of a bowl of oatmeal can also lower blood cholesterol, because of its soluble fibre content. For a high-quality high protein breakfast try adding some walnuts and fresh berries and yogurt.

5.) Quinoa

Quinoa is an amino acid-rich protein packed seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavour when cooked. Often called the “perfect grain,” these small, nutty-tasting granules pack a massive 12 grams of protein (per half cup, uncooked). Add to that the high levels of magnesium, fibre, folate, and other nutrients, and it becomes a nutrition powerhouse. Try it as a side dish in place of rice.