A common misconception about vegetarianism is that with the absence of meat, protein is much harder to come by. Despite the belief of a surprising portion of the population, it’s entirely possible to get enough protein without eating any meat. Even if you aren’t a vegetarian (I know I’m not), it’s helpful to know things like this, especially if you are an athlete, are on a high protein diet or simply want to cut down on your meat consumption without sacrificing your protein intake. It is said that you should consume 0.8g of protein per kilo of body weight or 0.36g per pound daily. With most of the adult or fully grown population weighing in at around 68kg or 150lb, that equates to a recommended intake of roughly 54g of protein per day.
Meat-free Options
Dairy
Everything from greek yogurt to cheese to straight-up milk, dairy products offer high protein content, as well as calcium, plus they’re delicious (I may just have a slight cheese addiction…)!
Eggs
I know that eggs are not technically meat, but are still not eaten by some vegetarians. No matter, a large egg contains about 6g of protein, so even an omelet could contain upwards of 10g of protein. It’s a great option, however be aware, for eggs contain a large quantity of cholesterol, which consumed in too large of quantities, can cause health problems later in life.
Whole Wheat Pasta and Breads
Among grain products, these are great not only because they offer a good protein supplement, but are also low in fat and are packed with complex carbohydrates. Two pieces of toast in the morning or two cups of cooked pasta for lunch or supper can get you upwards of 12g of protein.
Vegan Options (These foods contain not only no meat, but no meat or animal by-products)
Quinoa
This nutritious grain is all the rage these days. You’d be surprised at some of the innovative recipes that people have come up that integrate quinoa seamlessly. 1 cup of cooked quinoa contains around 8g of protein and is not only low in fat, but is also high in fibre and magnesium.
Nuts and Seeds
I’d say that these ones are essential. Most types of nuts and seeds have around 30g of protein per cup. But be aware; as delicious and addictive as nuts like almonds can be, they contain a ton of fat, so only eat them sparingly. That being said, they contain only a very small amount of saturated fat in proportion to their serving and no trans fats, so the fats they contain are healthier in comparison to those found in meat.
Beans/Peas
Ah, legumes. Pretty much everyone has heard the little rhyme about beans and how they give you gas (which is, by the way, due to their high fibre content) but who’d’ve thought that they contain so much protein? Even if you don’t like beans and peas on principle, you can easily integrate them into meals without it being gross by any means. Bonus fact: Peanuts are in fact not a nut, but are also a member of the legume family like beans and peas are.
Soy Products
It has been known for a long time that you can morph soy into pretty much anything and make it taste good. Not only is soy inherently healthy, but it offers a dietary diversity that allows it to be used in so many different ways. Soy is a great meat substitute that can certainly help you meet your daily protein quota without meat. Caution: Over 90% of soy grown now is genetically modified (GMO). At the moment, possible health effects stemming from GMOS are still unknown, so take precautions and read labels.
Leafy Greens
This includes things like spinach, kale and lettuce. Although it may not seem like they contain much protein at all, they are great supplements. In a salad, smoothie or however you choose, these veggies can add a little bit of protein without being the focal point of a dish. Not to mention that they’re packed with other nutrients that are essential to maintain good health.