Getting adequate protein without eating meat

It’s fairly common for meat-eaters to ask non-meat-eaters (especially athletes) how on earth they get their protein. Depending on which studies you believe, the typical adult requires somewhere around 0.4 grams of protein per day per pound of body weight in order to maintain proper cell processes, metabolic functions, and all the other wonderful things that protein does for our bodies. Most junk foods contain incredibly low amounts of protein, but are usually high in carbs and fat, which is one of the reasons that we like them so much, but also one of the reasons that they throw off the grand harmony of balance within our bodies.

If you’re an active person, then your protein needs go up as well. Since muscle is primarily protein-based, your protein requirements are highest when you’re actively engaged in building significant muscle bulk. Many professional body builders consume 1 to 2 grams of protein per pound of body weight per day!

If your dietary restrictions keep you from eating meat, consider these alternative high protein foods. Items are listed as food, then serving size, then protein content per serving, in grams:

Peanut butter, 2 tablespoons, 20 grams protein
Tofu, firm, 3 ounces, 13 grams
Soy milk, 1 cup, 11 grams
Tempeh, 2 ounces, 11 grams
Whole-wheat pasta, dry, 2 ounces , 9 grams
Black beans, 1/2 cup, 8 grams
Chickpeas (garbanzos), 1/2 cup, 8 grams
Lentils, cooked, 1/2 cup, 8 grams
Almonds, 1 ounce, 6 grams
Oatmeal, cooked, 1 cup, 6 grams
Shredded wheat, 2 ounces, 6 grams
Tahini, 1 ounce, 6 grams
Whole-wheat bread, 2 slices, 6 grams
Baked potato, 1 medium, 5 grams
Barley, quick, 1/4 cup, 5 grams

This list also does not include dairy proteins, such as milk, cheese, and yogurt. All of these tend to be good sources of protein as well, so if your personal dietary restrictions don’t exclude them, they’re worthy of consideration.

To your fitness,

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