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8 Great Sources Of Protein That Aren’t MeatSeptember 14, 2015 by Alexa Erickson (http://www.collective-evolution.com/author/alexaerickson/). 3 comments.

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When it comes to protein, there’s a common misconception about how much we actuallyneed on a daily basis. And in the fitness world, many people swear by living a high-proteindiet to build muscle and aid in weight loss by making you feel fuller(http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207). But how much is too much?

The American Dietetic Association says that for the majority of active adults(http://www.onegreenplanet.org/vegan-food/how-much-protein-do-you-really-need/),they only need to consume 0.8 grams of protein per kilogram (1 kg = 2.2 pounds) of bodyweight per day. So for those that are consuming meat at every meal? They’re ingestingabout five times too much of their recommended daily intake. On the other hand, toolittle protein is a bad thing as well. Protein malnutrition can lead to a condition calledkwashiorkor (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/), and can also cause growth failure, loss of muscle mass, decreasedimmunity, a weakening of the heart and respiratory system, and even death.

Meat is often looked at as being one of the top sources for protein, hence why so manyscratch their heads in confusion as to how a vegetarian or vegan will go on without bitingoff a piece on a regular basis. But there are a lot of misconceptions regarding thisideology that ought to be cleared up. First off, we need to consume foods that provide uswith the nine essential amino acids that our bodies are not capable of creating on theirown.

While many have argued that meat is the go-to source because it provides the entirepack, there are some plant-based foods that also contain them(http://www.onegreenplanet.org/natural-health/explain-like-im-five-why-is-plant-protein-better-than-animal-protein/). And others have a mix of some and a lack of others.

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That means, as long as you’re combining foods such as legumes, vegetables, fruits, nuts,seeds, and whole grains on a daily basis, you’re getting what you need. Hereare eight high-protein foods to consume that aren’t meat — and they’ll offer you aplethora of other benefits as well.

Chia Seeds

Source: Authority Nutrition

There is a lot to love about these powerful seeds. They have 4 grams of protein in every 2tablespoons, they aid in digestion, and they help to keep you feeling fuller for longer.They also provide you with all of the essential amino acids your body needs. I like tosprinkle them on top of my yogurt for a little added crunch.

Greek YogurtSpeaking of yogurt, it is also a high-protein option. With twice the amount of protein asregular yogurt, a 6-ounce container packs a protein punch with 17 grams. It’s great foreither a breakfast item or anytime snack.

QuinoaThis ancient grain is another complete protein that has been making waves in the healthworld recently as a trending superfood to fill up on. And with 8 grams of protein per cup,it’s no wonder why. It’s also a great alternative to rice(http://www.huffingtonpost.ca/2013/07/12/brown-rice-vs-quinoa_n_3587555.html) withits impressive fiber and iron count.

EdamameThe only vegetable that is a complete protein, edamame, or soybeans, are a greatalternative to meat. A half-cup of soybeans has about a whopping 34 grams of protein,whereas a half-cup of chicken comes in at roughly 17 grams.

Lentils

Source: Veg Kitchen

With 18 grams per boiled cup, lentils provide you with 37 percent of your dailyrecommended iron. If that’s not enough to spike your interest, they also contain morethan half of your daily recommended fiber intake, AND they can aid in loweringcholesterol (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52). Lentilsoup anyone?

HempseedWith 10 grams of protein per a 2 tablespoon serving, hempseed provides a generoushelping (http://www.finola.fi/Hempseed%20Nutrition.pdf) of all nine essential aminoacids. If you’re vegan, these should be on your list, as they contain essential fatty acids,like omega-3s. I sprinkle them on my salad for added texture.

Almonds

For a great protein-filled snack, almonds are your go-to. They provide about 5-7 grams perounce, are packed wth healthy monosaturated fat and fiber, and you’d be surprised athow much just a handful can curb your appetite.

Avocado

Source: The Style Eater

Avo toast, avocados sliced on a salad, in a sandwich, or eaten straight up with a spoonmakes me swoon. This fruit is a melt-in-your-mouth healthy treat. It also has 2.9 grams ofprotein per one cup, sliced.

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Alexa Erickson (http://www.collective-evolution.com/author/alexaerickson/)Inspired by balance, Alexa finds that her true inner peace comes from executing awell-rounded lifestyle. An avid yogi, hiker, beach bum, music and art enthusiast, saladaficionado, adventure seeker, animal lover, and professional writer, she is an activeindividual who loves to express herself through the power of words.

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