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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


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    Soy is not healthy. Fermented forms like miso and tempeh are okay on occasion, but soy should be avoided otherwise (tofu, edamame, those fake meat concoctions, soy milk, soybean oil, etc). There are multiple reasons, from the phytoestrogens to the fact that almost all soy is genetically modified.
    Also, dairy is more nutrient dense when it is full fat, and preferably raw. Consuming low fat dairy is not doing your body good
  • this is great to know I don't have to have meat to get enough or all the protein I need. I always thought I need at least chicken. But I really want to have at least some fish. I have to get back to this article and read some more. what other grains I would like to know .
    My husband likes very much that we can eat only vegies and get complete nutrition.
    I am really surprised I can nourish my body without meats and live a very healthy life.
  • A very helpful article!
  • good info. Thanks
    This is a very informative site. give guides forhow much protein you need in a day, also if you are an athelet,unwell(cold etc), pregnant and /or breast feeding, how to calculate for your weight.. It also give a list of vegetarian/vegan protein sources andhow many grams they contain per serving.
  • Sarah, I love the graphic showing the item and each amount! I'm glad you included hemp seeds. Chia seeds and ground flax seeds are also great. And, dark, leafy vegetables and many other vegetable and fruits have protein too! The meat and dairy industry doesn't want you to think that though.
  • Peanuts are a legume.
  • Great article. Thank you.
  • PLAPP2
    Try "neat" -
  • Chef Meg's latest recipe of Herbed Bulgar and Lentil Salad was greatly received last night at a potluck! Great way to add fiber and protein. I love sneaking lentils into casseroles and soups. I cook them up, freeze them on a cookie sheet in the freezer, then break them up and put them in a plastic bag for when I find a recipe to sneak them into!
  • I would love to go meatless and I could eat beans forever. It's harder when cooking for a families' wants though.
  • This information is very helpful, unfortunately I read it after my trip to the grocery store. I am having a hard time getting in my protein and fiber without increasing my sodium count. And I thought I was finish with math after balancing my check book.
    I tried my first meatless hamburger , with black beans, spices, one cup rice , it made 6 patties. my husband cringed when I showed them to him, l.o.l. he said GO FOR IT! I was totally amazed at how good they were!!! it did taste like a burger,,, WOW! this is awesome,, lets get happy about new changes.. I am older so even I can do new changes.
    Thanks for the artice on I stopped eating meat, so I need to know how to get protein? it helped a lot!!! I also want to check out protein shakes etc, guess I can find it at sparkpeople too,
  • What a great reference! I don't eat a lot of meat, mainly because it's more expensive and I'm too lazy to cook it properly. I tend to stick to easy stuff like eggs and hummus, but thanks to this I may try branching out a little!

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