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Ask The Trainer:"How can I get my protein without meat?

Jan 22, 2019

Christian Agudelo, ACSM - CPT

For those individuals who are vegan or vegetarian you can still get a good amount of protein by eating the following foods.

Seeds, legumes, nuts and nut butters.

Soy-based foods, such as tofu, soy milk, and soy protein shakes. ...

Sprouts and whole grain sprouted breads.

Nutritional yeast.

Dark green leafy vegetables such as broccoli (1 cup = 6.8 grams) and spinach (1 cup = 13 grams)

Hemp, pea, and rice protein powders.

Earvin Bahena, NSCA - CSCS

While eating any sort of meat is the most common way of getting your daily protein requirements, you can also get indulge in plant proteins. Vegetables such as broccoli, asparagus, mushrooms and spinach contain protein. These plant proteins do not pack as much protein as meat so you will need to eat more than usual but get creative to make them worthwhile. You can also eat 1 cup of foods such as peanuts, pumpkin seeds, tempeh, tofu and low fat cottage cheese can result in protein intakes of 34-48 grams! You can always get creative with these items, make a stir fry with some tofu or eat a delicious bean soup.

Spencer O'Neil, NASM- CPT

Foods such as Greek Yogurt and cottage cheese are wonderful alternatives to help you meet protein requirements. Cooked Spinach with quinoa is another fantastic light post workout meal packed with protein. Snacking on broccoli and almonds is a good way to keep your protein intake up throughout the day. Protein shakes and hard boiled eggs are also high protein alternatives to meat. It is important to meet your protein requirements for our body to properly recover.

Nikki Davis

Aim to meet protein recommendations closest to 0.8 grams for every kilogram you weigh according to RDA.

Beans, Lentils, Tempeh, Soybeans and anything made from beans like bean burgers often provide close to 15 gram of protein.

Others options are grains like quinoa, oatmeal, or starches like potatoes. Nuts, from peanuts, almonds, peanut butter, almond butter, sunflower seeds.

Vegetables that provide the highest quantities of protein include lima beans, soybeans, peas, spinach, corn, broccoli, asparagus, among others. Try not to stick to a couple food items, select a wide array of vegetables, and grains because you will receive the most nutritional value.


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