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How To Get Protein Without Eating Meat or Animal Products?

How To Get Protein Without Eating Meat or Animal Products ?

Before going vegan, you might have considered protein to be something that mainly, or only, comes from meat. You might not have even considered the possibility that you can live, let alone live well and flourish, without consuming meat often, if not several times a day.

This information can be pushed by everyone from family, tradition, to even health and nutrition teachers. They are not talking much at all about alternatives to meat.

In many cases, even doctors will tell their patients that they need  to consume animal products. Which can cement the idea in the minds of many  that meat is a requirement of everyday life.

howerver, nothing can be further from the truth. What you might not know, is that every plant has some form of protein in it, even if it is just a minuscule amount. Many plants have much higher amounts of protein, which should become a staple in the diets of vegans.

     Beans and  legumes

Beans and legumes are the primary example of good plant-based protein. A  cup of cooked lentils, for instance, has 18 grams of protein, with all other beans ranging from 14-18 grams per cup.

Beans are not only a great source of protein, but they are also high in B-vitamins and other nutrients that you may not find in a protein supplement or bar.


Whether it is tofu, TVP, tempeh, or even just roasted edamame, soy is often a staple of many vegan’s diets. It is high in protein, with TVP and Tempeh topping  the chart at 12 grams for 1/4th cup. Soy is highly versatile and can be used to make veggie burgers, soups, stews, and can absorb the flavor of anything that you cook it with.

Many people have been finding alternatives to soy due to speculation about potential health effects consuming too much might have.

However, all evidence has shown that  moderate amounts of soy products are safe for consumption. However, if possible, stick to whole plant foods for higher nutritional benefits.

     Nuts and seeds

Nuts and seeds are a great way to get in not only lots of good protein, but also essential fatty acids. This can amount to adding flax or chia to your smoothie, or eating a peanut butter and banana sandwich.

These are high in calories, so do eat them in moderation, but two tablespoons of peanut butter has 8 grams of protein in it.


Oatmeal has 6 grams of protein per cup. And all this protein does add up. but it’s always best to combine these foods with higher protein foods throughout the day, or even to your meal. Such as adding nut butter to your oatmeal for a protein boost and delicious filling breakfast!

Other  produce has a fair amount of protein, but not enough to be a good source of it, such as green peas that have 8 grams per cup, or broccoli that has 3 grams a cup. These are still great foods to add into your diet, however.

Eating a fair amount of protein is important as a vegan to maintain high energy levels as well as satiation. Despite what many people might say, protein is easy to find on a vegan diet. So when you are eliminating meat from  your diet, make sure to replace it with bows of lentil soup and veggie burgers for a protein kick to your day!

Do you have any other ideas about how to get protein without eating meat?

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