What is another good source of protein besides meat?

November 18, 2025 •

4 min read

Approximately 0.8 grams of protein per kilogram of body weight is the recommended daily intake for adults, yet many are unsure how to meet this goal without meat. A common question is: what is another good source of protein besides meat? This article explores various alternatives that can easily fit into any diet.

Quick Summary

This guide details high-protein foods to consider as alternatives to meat, such as legumes, nuts, seeds, dairy, eggs, and seafood. It covers the nutritional benefits of each source, helping people make informed dietary choices for health and variety.

Key Points

Legumes are a top choice: Beans, lentils, and peas are high in both protein and fiber, making them filling and nutritious.
Nuts and seeds offer convenience: For a quick protein boost, grab a handful of almonds, pistachios, or sprinkle chia seeds on your meals.
Quinoa is a complete protein: This ancient grain provides all nine essential amino acids, which is rare for a plant-based food.
Eggs and dairy are effective options: Greek yogurt, cottage cheese, and eggs are excellent high-quality protein sources for non-vegans.
Soy products are versatile: Tofu, tempeh, and edamame are complete proteins and can be used in a wide variety of dishes.
Seafood provides lean protein: Fish like salmon and shrimp offer high-quality protein along with heart-healthy omega-3s.
Diversify your sources: Combining different non-meat proteins throughout the day ensures a complete range of amino acids.

Legumes: The Plant-Based Powerhouses

Legumes, including beans, lentils, and peas, are versatile and protein-rich non-meat options. They also have high fiber content, which aids digestion and promotes fullness.

Lentils

Lentils are a nutritional powerhouse, with about 18 grams of protein per cooked cup. They are also a good source of iron, folate, and manganese. Their quick cooking time and affordability make them a staple for vegetarian and vegan diets. They can be added to soups, stews, or used in salads.

Beans and Chickpeas

From black beans to kidney beans and chickpeas, the bean family offers a wide range of flavors and textures. A cup of cooked black beans contains around 14.5 grams of protein, along with complex carbohydrates and fiber. Chickpeas, or garbanzo beans, are a core ingredient in hummus and deliver roughly 15 grams of protein per cup when cooked.

Nuts, Seeds, and Grains

Nuts and seeds provide a convenient protein boost. Certain grains also provide a significant amount of protein and can form the basis of a balanced meal.

Nuts and Nut Butters

Almonds and peanuts are excellent sources of protein and healthy fats. One ounce of almonds provides 6 grams of protein, and two tablespoons of peanut butter offer about 7 grams. Opt for versions without added sugar or excessive salt for maximum nutritional benefit.

Seeds

Chia seeds and hemp seeds are small but mighty. An ounce of chia seeds contains 5 grams of protein, plus a high dose of fiber and omega-3 fatty acids. Hemp hearts offer around 9 grams of protein per three-tablespoon serving and are rich in magnesium and zinc.

Quinoa and Whole Grains

Quinoa is a plant-based protein because it's a complete protein, meaning it contains all nine essential amino acids. A cooked cup of quinoa provides 8 grams of protein, as well as iron and fiber. Other protein-rich grains include oats and wild rice.

Dairy and Eggs

For those who include dairy and eggs in their diet, these animal-derived products are powerful protein sources.

Eggs

Eggs are often called nature's complete protein source. A single large egg contains 6 to 8 grams of high-quality protein that is easily digested. Egg whites are almost pure protein, but the yolk offers a wider array of nutrients, including vitamins and healthy fats.

Greek Yogurt and Cottage Cheese

Dairy products like Greek yogurt and cottage cheese offer substantial protein. A cup of plain Greek yogurt can contain nearly 20 grams of protein, while half a cup of cottage cheese offers about 14 grams. They are also good sources of calcium for bone health.

Soy-Based Products

Soybeans are the base for many popular meat substitutes and are considered complete proteins.

Tofu and Tempeh

Tofu, made from pressed soy curds, is a versatile protein source that absorbs flavors easily. Tempeh, made from fermented soybeans, has a firmer texture and nutty flavor. Both are excellent protein choices, with half a cup of firm tofu offering 15 grams of protein and half a cup of tempeh providing around 15.5 grams.

Edamame

Edamame are immature soybeans typically sold in their pods. A cup of shelled edamame provides about 18.4 grams of protein and is also rich in folate and vitamin K. They make a perfect snack or appetizer.

Seafood

For those who eat fish but not red meat or poultry, seafood is an excellent lean protein choice, often rich in heart-healthy omega-3 fatty acids.

Fish

Many types of fish offer a great protein punch. A three-ounce serving of salmon contains over 22 grams of protein, while a similar serving of tuna provides 25.5 grams.

Shellfish

Shrimp, scallops, and clams are also packed with protein. A three-ounce portion of shrimp or cooked clams provides over 20 grams of protein and important minerals like iron and zinc.

A Quick Comparison of Non-Meat Protein Sources


Source	Protein Per Serving (Approx.)	Other Key Nutrients	Versatility
Lentils	18g per cooked cup	Fiber, Iron, Folate	Soups, curries, salads
Greek Yogurt	20g per cup	Calcium, Probiotics	Smoothies, dips, parfaits
Tofu (Firm)	15g per ½ cup	Calcium, Iron	Stir-fries, scrambles, grilling
Eggs	6-8g per large egg	Vitamin D, Healthy Fats	Breakfast, baking, salads
Almonds	6g per ounce	Fiber, Vitamin E	Snacks, toppings, nut butter
Quinoa	8g per cooked cup	Fiber, Magnesium	Grain bowls, salads, side dishes
Salmon	22g per 3 oz	Omega-3s, B12	Grilling, baking, salads
Chickpeas	15g per cooked cup	Fiber, Iron, Manganese	Hummus, salads, roasted snacks

Conclusion: Building a Diverse and Protein-Rich Diet

As shown in this guide, there are numerous ways to get your daily dose of protein without meat. By including diverse plant-based options, dairy products, and seafood in your meals, you can enjoy a more varied and wholesome diet. Whether vegetarian, vegan, or simply reducing meat consumption, a world of flavorful and healthy protein sources is available. Building a well-rounded diet is not only achievable but also can be an exciting culinary journey. For further inspiration and health benefits, explore these delicious plant-based protein recipes.

Frequently Asked Questions

Some of the best vegetarian protein sources include eggs, Greek yogurt, lentils, and soy-based products like tofu and tempeh.

Yes, it is possible to build muscle without meat by consuming various plant-based proteins to ensure a complete intake of essential amino acids.

Yes, beans are an excellent and inexpensive replacement for meat, offering high levels of protein, fiber, and various vitamins and minerals.

A few non-meat sources are considered complete proteins, including eggs, dairy products, soy products (like tofu, tempeh, and edamame), and quinoa.

Incorporate more legumes, nuts, and seeds into your diet to increase protein without more meat. Consider adding dairy products like Greek yogurt or cottage cheese, and high-protein grains like quinoa and oats.

Protein powder, such as whey, soy, or pea protein, can supplement your protein intake, especially for those with high protein needs or busy schedules.

Some vegetables offer significant protein, including green peas, spinach, broccoli, Brussels sprouts, and potatoes.