15 Ways To Get More Protein Without Eating Meat

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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