Protein

ty_fit0815
ty_fit0815 Posts: 67 Member
in Getting Started
Hello Allllllll! Question??? What's a GOOD Non-Dairy Protein??
Thanks in advance.

Replies

  • Rdsgoal16
    Rdsgoal16 Posts: 302 Member
    1. Vegetables - the proper foundation for all diets.
    • 1 avocado - 10 grams
    • 1 cup broccoli - 5 grams
    • 1 cup spinach - 5 grams
    • 2 cups cooked kale - 5 grams
    • 1 cup boiled peas - 9 grams
    • 1 cup cooked sweet potato - 5 grams

    2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
    • 1 cup soybeans - 28 grams (1 cup tofu - 22 grams, 1 cup tempeh - 30 grams)
    • 1 cup lentils - 18 grams
    • 1 cup refried beans - 15.5 grams
    • 1 cup garbanzo beans (and hummus) - 14.5 grams
    • 1 cup pinto, kidney, black beans - 13-15 grams
    • 1 oz peanuts - 6.5 grams

    3. Nuts and seeds - a staple in most vegetarian and vegan diets.
    • 1 oz. cashews - 4.4 grams
    • 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
    • 1/4 cup (2 oz.) walnuts - 5 grams
    • 1 oz. pistachios - 5.8 grams
    • 2 tbsp almonds - 4 grams
    • Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein

    4. Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

    5. Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.
    • Quinoa is versatile and delicious. 1 cup - 9 grams.
    • Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
    • Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
    • Oatmeal - 1 cup = 6 grams.
    • Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

    6. Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein


  • jacklifts
    jacklifts Posts: 396 Member
    Excellent list! I'm favoriting this thread for later.
    One small thing though - almond milk has nearly no protein
  • Clobern80
    Clobern80 Posts: 714 Member
    Chicken. There is nothing but chicken. Mmmm, chicken...
  • taco_inspector
    taco_inspector Posts: 7,223 Member
    edited January 2016
    The top 3 non-dairy proteins that I've used are (or were you specifically looking for plant-based only?):

    Tuna (light in water) - 19g protein & 1g fat per 100g (86cals)
    Egg whites - 11g protein & 0.2g fat per 100g (52cals)
    Veal Liver - 19g protein & 5g fat per 100g (140cals)

    And of course, @clobern80 , the Boneless Skinless Chicken Breast - 30g protein & 3g fat per 100g (151cals)
  • ty_fit0815
    ty_fit0815 Posts: 67 Member
    Very helpful...thank you.
  • yarwell
    yarwell Posts: 10,477 Member
    ty_fit0815 wrote: »
    Hello Allllllll! Question??? What's a GOOD Non-Dairy Protein??
    Thanks in advance.

    Meat.
  • ty_fit0815
    ty_fit0815 Posts: 67 Member
    Thanks Yarwell, but I got more specifics above.^^
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    ty_fit0815 wrote: »
    Hello Allllllll! Question??? What's a GOOD Non-Dairy Protein??
    Thanks in advance.
    I like protein shots.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    ty_fit0815 wrote: »
    Thanks Yarwell, but I got more specifics above.^^

    why do you need specifics? He answered your question....meat.....eat chicken, beef, pork etc....whatever you like. one kind would get kind of boring.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    Seitan. Seitan is the most protein dense by volume, plant based food you can shove in your face. Even cheaper if you learn to make it yourself and don't have to rely on buying it.
  • AnnPT77
    AnnPT77 Posts: 34,069 Member
    The thread Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth./p1 explains and links to a spreadsheet that lists many foods based on which are the most calorie-efficient in giving you protein. It includes all categories (meat, dairy, plants, etc.) - just scroll through the spreadsheet to find ones that appeal to you.
  • ty_fit0815
    ty_fit0815 Posts: 67 Member

    Jacwhite22 wrote: »
    ty_fit0815 wrote: »
    Thanks Yarwell, but I got more specifics above.^^

    why do you need specifics? He answered your question....meat.....eat chicken, beef, pork etc....whatever you like. one kind would get kind of boring.
    Jcwhite22 where you come from? Mind it please, and thank you!
  • ty_fit0815
    ty_fit0815 Posts: 67 Member
    Thanks becomingbane/annpt77!!
  • auddii
    auddii Posts: 15,357 Member
    Wait, what's wrong with the suggestion of meat? You asked for non-dairy. Did you mean vegan? I find it much easier to hit my protein goals incorporating a lot of meat into each meal of my day; far easier than trying to get there with veggies and legumes (not that you can't do it if you are a veggie).
  • ty_fit0815
    ty_fit0815 Posts: 67 Member
    I never said anything was wrong...thank you!

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