30 delicious ways to boost your protein without eating meat

Protein-rich foods that aren’t meat

Think of protein and it's probably meat that comes to mind. But there are numerous alternative sources of this important nutrient, which your body needs to grow and repair cells. From tofu and yoghurt to nuts and seeds, it’s perfectly possible to eat a protein-rich diet without relying on meat products.

Read on to discover 30 ways to pack more protein into your diet – without meat.

How much protein do we need?

Protein is made up of amino acids – or chemical building blocks – which are essential to help build and repair muscles and bones and support hormones and enzymes. The recommended daily intake of protein for adults is around 0.03oz (0.75g) per 2.2lb (1kg) of body weight in Australia and the UK, and ever-so-slightly more in Canada and the US. That's around 1.5oz (45g) for the average woman and 2oz (57g) for the average man.

Almonds

Almonds are an excellent source of protein, make for a tasty, heart-healthy snack and can be incorporated into your favourite recipes with ease. Incredibly versatile, they're great in cakes and other sweet recipes, but they work just as well in savoury dishes too. A 1oz (28g) serving of almonds provides 0.2oz (6g) of protein.

Black beans

Few ingredients are as versatile as black beans, which are often used in vegetarian dishes such as chillis and burgers. Both dried and canned black beans have multiple health benefits and are remarkably high in protein – 6oz (170g) of cooked black beans contains 0.5oz (14g). They have the added bonus of a long shelf-life, too.

Cashews

Looking for a tasty, healthy way to give your homemade trail mix a protein boost? Try adding cashews, which come with an impressive 0.7oz (20g) of protein per 5oz (142g). Native to Brazil – and actually a fruit seed rather than a nut – cashews are also low in sugar and high in fibre.

Cheddar

Good news for cheese lovers; although high in calories, Cheddar is a great source of protein. Nutritionally, 4oz (113g) of grated Cheddar contains around 1oz (28g) of protein. It should also keep you feeling fuller for longer than low-fat alternatives, so we say go ahead and enjoy that cheese toastie.

Chia seeds

High in antioxidants, minerals and Omega-3 fatty acids, a 1oz (28g) serving of chia seeds also provides just under 0.2oz (5.5g) of protein and 0.4oz (11g) of fibre. They can be sprinkled over yoghurt, salads and cereals as they are. Or, when soaked in water, chia seeds take on a gel-like consistency perfect for making protein-rich desserts and puddings.

Chickpeas

Chickpeas, also known as garbanzo beans, are buttery, nutty and creamy and the main ingredient in everyone’s favourite Mediterranean dip: hummus. These nutritional powerhouses are packed with fibre, have a low glycaemic index (keeping you fuller for longer) and are high in protein, providing 0.5oz (14g) per 6oz (170g). To add to the appeal, aquafaba (tinned chickpea water) can be used as a vegan egg-white substitute.

Cottage cheese

Cottage cheese boasts a whole host of health benefits, including being high in calcium, vitamins and protein, as well as low in calories. A 7.5oz (210g) serving of cottage cheese provides around 0.8oz (22g) of protein, making it a great option for those who want to increase their protein consumption without adding extra fat and calories.

Edamame

Is there anything more satisfying than popping juicy soya beans out of salt-sprinkled edamame pods? This Asian legume has become a popular snack and is as healthy as it is tasty, with around 0.6oz (18g) of protein per 5.5oz (155g) serving. Edamame are sold fresh or frozen, and as pods or beans. To prepare, steam them until tender, season with sea salt and eat them as a snack, or add to a poke bowl.

Eggs

Eggs are packed with essential nutrients and vitamins and experts say that eating them as part of a balanced diet will provide great health benefits, provided you keep an eye on how they are cooked. For example, poached eggs are healthier than eggs fried in oil. Not every country has a recommended daily intake of eggs, but the American Heart Association suggests one egg (or two egg whites) per day. One large egg (around 1.8oz/50g) supplies roughly 0.2oz (6g) of protein.

Ezekiel bread

Instead of flour, Ezekiel bread is made from sprouted grains (such as wheat, millet, barley and spelt) and legumes (including lentils and soyabeans) that have begun to germinate. It's nutrient-dense, low-carb, full of protein and doesn’t contain any added sugars. Bear in mind that it still contains wheat, though, so it’s not gluten-free. One 1.6oz (45g) slice of this bread provides approximately 0.2oz (5g) of protein.

Goji berries

High in antioxidants, full of flavour and with immunity-boosting properties, dried goji berries are perfect for adding to smoothie bowls, cereal and granola mixes. They're also a fabulous source of protein; 1oz (28g) – around 5 tbsp – of goji berries provides 0.15oz (4g).

Greek yoghurt

Greek yoghurt is simply yoghurt made from cows’ milk that has been strained to remove the whey, creating a lusciously thick consistency. Great served with granola and berries for breakfast, a 3.5oz (100g) serving of Greek yoghurt provides 0.3oz (9g) of protein. It also works really well as a lower-fat alternative to mayonnaise or sour cream.

Lentils

Cheap and versatile, lentils are an excellent meat alternative with a serious protein hit. They're also a rich source of iron, an essential mineral that can be hard to incorporate into a vegetarian diet. Around 7oz (200g) of cooked lentils will provide approximately 0.6oz (18g) of protein, though this may vary slightly depending on the type of lentil.

Mozzarella

Lower in sodium and saturated fat than other cheeses, mozzarella is also brimming with essential proteins. Around 4oz (113g) of mozzarella provides roughly 1oz (28g) of protein. Just in case you needed an extra incentive to tuck into pizza tonight…

Oat bran

Packed with nutrients and soluble fibre, oat bran is known to reduce cholesterol levels. It's also high in protein, with a 3oz (85g) serving containing around 0.6oz (17g). Do note that oat bran is different from oat flakes and ground oats because it's made exclusively from the germ and outer layer of the grain. Try it raw, in smoothies, as porridge or in baked goods.

Peanuts

Peanut lovers, rejoice! Not only are they affordable, peanuts are a good source of protein, whether you sprinkle them over your pad Thai or munch them as a snack. A 1oz (28g) serving of dry roasted peanuts provides 0.2oz (7g) of protein, while 2 tbsp of smooth peanut butter provides just over 0.2oz (6g). However, peanuts and peanut butter are high in calories, so be mindful of how much you consume.

Pea protein

Pea protein is a food supplement derived from yellow peas. It's a good source of iron and also provides more than 0.5oz (15g) of protein per 1oz (28g). It can be added to shakes, baked goods, smoothies, porridge and homemade ice cream. As with all dietary supplements, it's best to seek advice from a professional to make sure you're taking the correct amount.

Pistachios

A 1oz (28g) serving of these moreish nuts delivers 0.2oz (6g) of protein, making them a tasty and nutritious treat. For something different, try using shelled pistachios instead of pine nuts when whipping up pesto – or give homemade pistachio milk a whirl. You can also blend them into smoothies or sprinkle crushed pistachios on salads and soups.

Plant-based meat substitutes

Most plant-based meat substitutes are high in protein, which is great if you want to reduce the number of animal-based products in your diet. Nutritional content will vary from product to product and brand to brand, so it's worth checking out what's available, examining the ingredients lists and making your selections accordingly.

Protein bars

The ingredients and nutrient levels of protein bars vary, but they are a handy way to boost your protein intake when on the go. Typically, one bar will provide 0.4-0.7oz (10-20g) of protein, but do be wary of calorie counts and fat content.

Quinoa

Quinoa is, botanically speaking, a seed, but is cooked and eaten as a grain. It's packed with vitamins, minerals and fibre and is a good source of protein, with 7oz (200g) of cooked quinoa providing 0.3oz (8.5g). Quinoa has so many health benefits, it's been recognised by the United Nations as a 'super crop'. Try mixing into your salads, using to stuff roasted vegetables or serving as a replacement for rice.

Seeds

Adding seeds to your favourite dishes is an excellent way to up your protein intake, as well as providing a satisfying crunch. For example, 3.5oz (100g) of hemp, pumpkin or squash seeds will provide more than 1oz (28g) of protein. Check out pre-packaged seed mixes, too – they’re great for sprinkling over soups, salads, yoghurt and porridge.

Seitan

Seitan, also known as wheat gluten or wheat meat, forms the base of many meat substitutes. It's made by washing away all the starches from wheat dough, leaving just the high-protein, stretchy gluten behind. This results in a chewy product that resembles chicken. Its protein content is undeniable; there's about 0.7oz (21g) in 1oz (28g) of seitan.

Skyr

Skyr is an Icelandic style of yoghurt which resembles thick, creamy Greek yoghurt, but is higher in protein and lower in fat and calories. You can usually find plain or flavoured varieties, with a typical 5.3oz (150g) tub providing 0.5oz (15g) of protein.

Soba noodles

Soba noodles are made from buckwheat flour and deliver approximately 0.2oz (6g) of protein per cooked 4oz (113g) serving. As well as having a low glycaemic index (GI) rating, they're full of vitamins and minerals and are naturally gluten free. However, do double check packaging for any added ingredients.

Spelt

Spelt is a type of wheat that's rich in fibre, vitamins and minerals. When cooked, 7oz (200g) will provide around 0.4oz (11g) of protein. Spelt can make a hearty addition to soups, stews, salads and pilaf, while spelt flour can also be used in baking and as a base for homemade pasta dough.

Tempeh

Tempeh is a fermented soya bean block that's often used as a meat substitute. Not only does it have a great texture that adapts well to many cooking techniques, 6oz (170g) provides almost just over 1oz (28g) of protein. Tempeh can be used in a whole host of recipes, from vegetarian tacos to stir-fries and healthy bowls.

Tofu

Tofu is a staple of many vegan diets for good reason. Incredibly versatile and nutritious, it's great at absorbing flavours and marinades, making it perfect to use in a wide variety of recipes. What's more, 9oz (255g) provides a substantial 1.5oz (43g) of protein.

Whey protein

Whey protein is a by-product of dairy-making processes like cheesemaking. It's commonly used as a powder that can be added to drinks, smoothies and various foods to help boost protein consumption, and is popular among athletes. A typical 1oz (28g) scoop contains 0.6oz (17g) of protein.

Wild rice

Wild rice is a semi-aquatic grass native to North America. It has a tasty, nutty flavour and is rich in nutrients including folate and magnesium. It also packs a decent punch when it comes to protein, with 6oz (170g) containing 0.2oz (6g). Serve as a side instead of regular rice, add to salads, stir into warming broths or try egg fried wild rice finished with soy sauce and ginger.

Now discover these brilliantly quick and easy vegan recipes

Last updated by Dominique Ayling.