15 Ways To Get More Protein Without Eating Meat

2/28/2018

Proteins are known as the building blocks of life - they break down into amino acids which promote cell growth and repair. Proteins help you feel fuller, longer which means they are also beneficial for weight loss as well.
Men need around 56 grams of protein a day and women need around 46 grams per day (Minimum standards. To live a life of activity, most of us will require much more than this. Seek further guidance to find the amounts you need for your activity.)

Animal products like meat, dairy, and eggs are great sources of protein but there are many other ways to increase your protein intake without increasing the amount of meats and cheeses you consume - which can be high in saturated fats and cholesterol. For comparison, one three-ounce lean ground beef patty has about 21 grams of protein.

15 Plant-Based Options That Are High in Protein:

Green Peas: 1 cup = 7.9 grams
Tofu: Half Cup = 20 grams
Peanuts: 1 Cup = 41 grams
Garbanzo Beans: Half Cup = 7.3 grams
Kidney Beans: 1 Cup = 13 grams
Boiled Edamame: Half Cup = 8.4 grams
Broccoli: 1 Cup Chopped = 8 grams
Quinoa: 1 Cup = 8 grams
Chia Seeds: 2 Tablespoons = 4.7 grams
Non-fat Greek Yogurt: 1 Cup = 22 grams
Peanut Butter: Two Tablespoons = 9 grams
Oats: 1 Cup = 26 grams
Veggie Burger: 1 Patty = 11 grams
Tempeh: 1 Cup = 34 grams
Almonds: ¼ Cup = 7 grams

Sources:
http://www.health.com/health/video/0,,20973780,00.html
http://www.health.com/health/gallery/0,,20718479,00.html#more-than-just-meat-0
http://www.cookinglight.com/eating-smart/clean-eating/easy-ways-to-add-protein-to-diet-without-meat
http://www.myfitnesspal.com/food/calories/home-cooked-hamburger-patty-3-oz-lean-ground-beef-392087139

Photo Credits:
Vegetables: Photo by Alexandr Podvalny on Unsplash
Farm: Kenan Kitchen on Unsplash
Peas: CC BY-SA 3.0 Nick Youngson / Alpha Stock Images
Oats: https://pxhere.com/en/photo/744960

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Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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