How to get protein without meat or soy: a complete nutrition diet guide

November 10, 2025 •

5 min read

According to the International Food Information Council, nearly one-third of Americans are eating more plant-based protein than they were just a few years ago. If you're looking to meet your protein needs without relying on meat or soy, a vast world of nutrient-dense options awaits you. With careful planning, a varied diet can provide all the essential amino acids your body requires for optimal health.

Quick Summary

This guide provides practical strategies and a diverse list of foods, including legumes, grains, nuts, and seeds, for a high-protein diet free of meat and soy. It outlines how to combine complementary proteins and ensure all essential amino acids are consumed. The article also addresses common nutritional concerns like iron, B12, and calcium for those following this dietary pattern.

Key Points

Variety is Key: Combining a wide array of plant proteins throughout the day ensures you get all nine essential amino acids.
Legumes are a Powerhouse: Staples like lentils, chickpeas, and beans are excellent, budget-friendly sources of protein and fiber.
Don't Forget Grains: Whole grains like quinoa and amaranth contribute significant protein and offer fiber and other minerals.
Nuts and Seeds Boost Protein: Hemp, chia, and pumpkin seeds are concentrated sources of protein, healthy fats, and crucial nutrients.
Dairy and Eggs for Vegetarians: For those who aren't vegan, Greek yogurt, cottage cheese, and eggs are complete and convenient protein sources.
Pay Attention to Minerals: When avoiding meat, ensure sufficient intake of iron, zinc, and B12, often found in fortified products or other foods like nutritional yeast.
Mix and Match for Complete Protein: Combine complementary proteins, such as legumes with grains, in meals to create a complete amino acid profile.

Understanding the 'Protein Package' Beyond Meat and Soy

When focusing on how to get protein without meat or soy, it’s helpful to think about the complete "protein package". Animal proteins are considered "complete" because they contain all nine essential amino acids your body can't produce on its own. However, by combining various plant-based foods, you can easily achieve the full spectrum of amino acids needed to build and repair tissues. Many plant-based proteins also come with added benefits, like fiber, which is important for gut health and satiety.

Legumes: The Versatile Protein Powerhouse

Legumes are one of the most reliable and affordable sources of plant-based protein. They are also high in fiber, which aids digestion and helps you feel full longer.

Lentils: A staple in many cuisines, lentils can be incorporated into soups, stews, curries, and salads. One cup of cooked lentils provides approximately 18 grams of protein.
Chickpeas (Garbanzo Beans): With about 15 grams of protein per cooked cup, chickpeas are a go-to for making hummus, adding to salads, or roasting for a crunchy snack.
Black Beans, Kidney Beans, and Pinto Beans: These beans are excellent sources of protein, fiber, and iron. They are perfect for chilis, burritos, and Mexican-inspired dishes.
Green Peas: Often overlooked, green peas pack a punch with nearly 9 grams of protein per cooked cup. Add them to pasta dishes, soups, or serve as a side.

Nuts and Seeds: Healthy Fats and a Protein Boost

Nuts and seeds offer a convenient and energy-dense way to increase your protein intake while also providing healthy fats and fiber.

Hemp Seeds (Hemp Hearts): These deliver an impressive 10 grams of complete protein per 3-tablespoon serving. They have a nutty flavor and can be sprinkled on salads, oatmeal, and smoothies.
Chia Seeds: In addition to providing 4 grams of protein per two tablespoons, chia seeds are rich in fiber and omega-3 fatty acids. They are perfect for making puddings or adding to smoothies for a thicker consistency.
Pumpkin Seeds (Pepitas): A one-ounce serving offers over 8 grams of protein and is rich in magnesium and zinc. Enjoy them roasted as a snack or as a topping for salads and soups.
Peanuts and Nut Butters: For those without an allergy, peanuts and natural peanut butter offer a significant protein source. Two tablespoons of peanut butter can provide approximately 7-8 grams of protein.
Almonds and Cashews: These nuts contribute a good amount of protein, healthy fats, and minerals to your diet.

Whole Grains: More than Just Carbs

Whole grains are often valued for their fiber, but they also contain a notable amount of protein.

Quinoa: A standout complete protein source, quinoa provides all nine essential amino acids. One cooked cup contains around 8 grams of protein. It makes a great base for grain bowls or a side dish.
Amaranth: This gluten-free pseudocereal offers about 9 grams of protein per cooked cup and is rich in manganese, iron, and magnesium.
Oats: A half-cup of dry oats contains approximately 5 grams of protein and 4 grams of fiber. Oats provide a slow-release energy source and are great for breakfast.
Wild Rice: A cup of cooked wild rice contains about 7 grams of protein. It is also higher in fiber than white rice.

Other Sources: Dairy, Fungi, and more

For those who consume dairy or are open to other options, there are even more protein-rich choices.

Eggs: A single large egg contains about 6 grams of complete protein. Eggs are also rich in vitamin B12 and vitamin D.
Dairy (for non-vegans): Greek yogurt and cottage cheese are excellent, protein-rich dairy options. One cup of plain Greek yogurt can provide up to 20 grams of protein, while a half-cup of cottage cheese offers about 14 grams. Choose lower-fat versions to reduce saturated fat intake.
Nutritional Yeast (Nooch): This deactivated yeast is known for its cheesy flavor and provides 8 grams of protein per half-ounce serving, especially when fortified with B vitamins.
Seitan: Made from wheat gluten, seitan provides a meaty texture and an impressive 25 grams of protein per 3.5 ounces. However, it is not suitable for those with gluten sensitivities.

Comparison of Protein Sources (per 100g cooked/prepared)


Food Source	Protein (grams)	Fiber	Complete Protein?	Notes
Hemp Seeds	~30	Yes	Yes	Excellent source of healthy fats and minerals.
Seitan	~25	No	No (lacks lysine)	High protein density, meaty texture.
Lentils	~18	Yes	No (lacks methionine)	Versatile legume, high in fiber and nutrients.
Peanuts	~26	Yes	Yes, but low in methionine	Rich in healthy fats, versatile in various forms.
Quinoa	~8	Yes	Yes	Whole grain, gluten-free, with a complete amino acid profile.
Greek Yogurt	~10-20	No	Yes	Good source of calcium and probiotics (non-vegan).
Black Beans	~15	Yes	No (lacks methionine)	Staple in many cultures, packed with minerals.
Eggs	~12.4	No	Yes	Convenient source of complete protein (non-vegan).

Creating Complementary Protein Meals

Since many plant proteins are "incomplete," combining them over the course of a day is an effective strategy. For example, pairing grains (which are often low in lysine) with legumes (which are rich in lysine) can create a complete protein meal. Some traditional food combinations naturally achieve this, such as rice and beans or a peanut butter sandwich on whole-grain bread. The key is to eat a wide variety of protein sources to ensure you receive all essential amino acids.

Conclusion

Moving away from meat and soy doesn't mean sacrificing protein quality or quantity. By embracing a diverse array of legumes, nuts, seeds, and whole grains, it is entirely possible to construct a balanced and nutritious diet. These alternatives often come with the added benefit of being rich in fiber, vitamins, and minerals that support overall health. Whether you're making a lentil curry, sprinkling hemp seeds on your oatmeal, or snacking on roasted chickpeas, countless options allow you to meet your protein goals deliciously and healthfully. With a little creativity and variety, a meat- and soy-free diet can be both satisfying and nourishing.

Where to find more authoritative information

Harvard T.H. Chan School of Public Health: The Nutrition Source offers extensive resources and research on protein, including plant-based and other healthy sources.

Frequently Asked Questions

Hemp seeds and quinoa are two excellent complete protein sources that do not contain meat or soy. For vegetarians, eggs and dairy products like Greek yogurt are also complete proteins.

You can get all essential amino acids by combining different plant protein sources throughout the day. Classic combinations include pairing grains (like rice) with legumes (like beans) to ensure a complete profile.

High-protein legumes that are soy-free include lentils, chickpeas, black beans, kidney beans, and split peas.

Yes, it is possible but requires careful planning. Iron can be found in lentils, beans, and seeds. Vitamin B12 is not naturally found in most plants, so fortified nutritional yeast or a supplement may be necessary, especially for vegans.

Seitan, which is made from wheat gluten, is a popular meat substitute that provides a chewy, meat-like texture. However, those with gluten sensitivities should avoid it.

Yes, muscle can be built with a diet free of meat and soy. Focusing on a variety of high-protein, plant-based foods like seitan, legumes, and nuts, and combining them correctly, provides the necessary amino acids for muscle growth.

Nut butters on whole-grain bread, roasted chickpeas, a handful of almonds or pumpkin seeds, and a protein smoothie with hemp seeds are all great snack options.