Health: Top Non-Animal Protein Sources

Protein is an essential macro nutrient that is vital for our bodies to function.

For many people consuming the appropriate amount of protein can be very challenging, especially if they are against meat consumption. The downfall of non-animal protein sources is the lack of all essential amino acids that animal protein contains. According to an online article from NCBI (National Center for Biotechnology Information), a person who decides to pursue a non-animal protein diet “will need to consume a variety of vegetables, fruits, grains, and legumes to ensure consumption of all essential amino acids.”

• Quinoa– contains 8 grams of protein per cup and it is also a good source of carbohydrates and fiber.
• Soy-foods like tofu contain roughly 10g of protein per ½ cup. If choosing tofu, go for hard tofu because the firmer the tofu, the higher protein content.
• Beans– this grain is not only a good source of fiber but it also provides a good amount of protein per serving.
• Nuts and Seeds– although nuts are very high in fat provides a decent amount of protein, making it a perfect treat for snacks.
• Ezekiel bread– each slice of this bread gives you 4 grams of protein. Make a peanut butter sandwich with two slices of this bread plus two spoons of peanut butter and you will be consuming 16 grams of non-animal protein source.
• Eggs– although many vegetarians would not opt for this option, a lot of non-meat eaters would still consume eggs, milk and cheese. Eggs are an extremely great source of protein given that one egg will provide you 6 grams of protein.
• Yogurt– Choose Greek yogurt for a less fat and less carbohydrates per cup.
• Peas– this vegetable will give you 8 grams of protein per 4oz and only 108 calories.
• Cottage cheese– there’s no doubt that this dairy product is an excellent protein source because 1 cup will provide you from 20-24 grams of this macro nutrient.

You should consult your doctor about any changes in your diet.