Ways to Increase Your Protein Intake Without Meat

Protein is an essential part of any diet, especially for those who are physically active. And while you can still turn to chicken, meat or fish to boost your levels, you can look for ways to increase your protein intake without meat.

Eating less meat is more environmentally friendly because a serving of vegetables requires less energy than a serving of meat. In addition, according to the American Dietetic Association, a well-planned vegetarian diet can benefit health in the prevention and treatment of certain health problems, including heart health problems, cancer and diabetes.

If you just want to cut down on meat or give up meat altogether, here are five great ways to skip a burger today and still get enough protein at the same time.


Rice and beans are easy to prepare and affordable. When legumes are combined with grain, they form a complete protein. However, do not get bored, there are many cooking options, as well as combinations of ingredients. In addition, each dish can be seasoned in its own way with spices such as turmeric, cumin and cayenne pepper, which can bring important health benefits.

Do you need a quick breakfast, a snack on the go or a portion of protein after a workout? Think about smart protein bars. For example, you can buy a Sōl Good protein bar from Sunwarrior. They are certified by the USDA as organic, soy-free, gluten-free, GMO-free, dairy-free and vegan. Made from high-quality vegetable protein and a variety of superfoods, including whole-grain brown rice, yellow peas, quinoa and sunflower oil, they come in four types and contain 19 grams of protein per bar, including a variety of antioxidants, vitamins and nutrients. For more information, visit Sunwarrior.com .


Hummus on tortillas or vegetables is not only a delicious snack or snack, but also a good source of protein. Whether you choose a store-bought variety or add it to your batch, there are many ways to add additives such as roasted red peppers, fresh herbs or even pine nuts to your sauce. – protein bonus!

* Getting back to basics: Getting protein for lunch shouldn’t be difficult. A sandwich with peanut butter and jelly lasts a few seconds, turns out delicious and satisfying, and also contains protein needed at lunchtime to move on to the next meal. Choose the classic option or use fresh fruit instead of jelly to get more fiber and nutrients. When you are at home, prepare a grilled sandwich so that it turns out sticky and very tasty.


If you are cooking a roast, stew or soup, use tofu, tempeh or seitan instead of meat. These ingredients are high-protein supplements to your food, and they are easy to prepare. They also absorb the flavors of the seasonings, sauces and broths you cook with.

From takeaways to meals that are easy to prepare at home, it can be easy to get the protein you need in your diet, even if you cut down on meat consumption.

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