Non Animal Protein Sources

victorcasco · February 2020

I am having a hard time finding protein sources that are not animal protein. Can anyone give me suggestions for food that are high in protein but thats not animal protein?

ceiswyn · February 2020

Vegetable sources of protein tend not to be as high in protein as animal ones. Legumes are your friend, especially all things soy (including tofu). Seitan is also a good meat substitute in all kinds of ways if you don't have any issues with gluten. People often recommend nuts but they're more of a fat source than a protein one!

For a vegetarian or vegan diet you should really be looking at changing your meal planning to spread your protein needs across multiple sources, rather than the traditional model of one big protein source. You'll find grains more useful for protein than people tend to assume, and dishes that combine grains and pulses (such as dhal and bread, or rice and peas) are helpful in providing not only protein, but complete (all necessary amino acids) protein.

tinkerbellang83 · February 2020

Pea/Hemp protein powders/bars are good if you're struggling to get enough through your diet.

Chickpeas, Beans, Nutritional Yeast, Nuts, Quinoa.

cherys · February 2020

My son is vegetarian and he eats a lot of tofu. Smoked or plain firm tofu is really easy to use as a meat substitute, low in fat and a great source of protein. Dip it in a batter of cornflour (corn starch) and water, then roll in sesame seeds or a spicy corn flour mix and fry until crispy and golden. Or just add to stir fries or casseroles/stockpot dishes.
Chickpeas are great. You can roast them, make them into humous dip or falafel balls, add them to risottos, make curries or casseroles with them.
Red kidney beans are great in chillis and black turtle beans are great in wraps. All pulses are good. When in Nepal, my veggie son lived on Dahl made from lentils along with veggie curry and said the entire nation existed on this diet and everyone was slim and fully of energy.

freejay403 · February 2020

PB2 powdered peanut butter is popular

whoami67 · February 2020

Legumes and pulses like black beans, garbanzo beans and lentils, etc. Ancient grains like teff and amaranth. Quinoa, oats, rice. Green peas. Broccoli. Asparagus. Corn. Mushrooms. And soy, of course, although I'm not a fan.

lemurcat2 · February 2020

Everyone has pretty much covered it, but for the highest sources other than straight supplements like protein powder and bars:

seitan (I have not learned to really like this yet but am going to try making my own, others really enjoy it and it's protein to cal numbers are great)
tofu and tempeh (soy gets a bad rap, these are staple foods in many cultures and seem to have more positive effects than otherwise in studies)
beans and lentils (including pasta made from these if you like it)
peas and chickpeas

After this, everything else is just supplemental, but it is usually important to think about these too if you want more protein on a solely plant-based diet:

nuts and seeds (high cal for the amount of protein, but IMO important to include in a diet anyway; I'm including peanuts here although it is a legume because of the fat content, and will agree with the person who noted powdered peanuts as a one way to get the protein without so many cals)
whole grains/quinoa
green vegetables and mushrooms (these vary, but assuming you are eating a lot of them, you will notice you get a decent supplemental amount of protein from them, and of course they are low cal)

Non Animal Protein Sources

Replies

Categories