10 Meat-free Protein-rich Food Alternatives

Whether you are trying to build your lean muscle, improve your overall health, or lose body fat, adding foods rich in protein to your diet is a must.

Protein is a macro-nutrient necessary for proper functioning and growth of the human body. It supports muscle growth and keeps you feeling fuller for a long period.

This essential nutrient enhances hormone production, stimulates the developments of new cells, and helps tired muscle recover. Meat is an excellent source of protein, however, there are lots of other healthy foods that are rich in protein, but are not of animal origin.

Here top 10 meat-free protein-rich food alternatives.

1. Eggs

While the debate is still on whether eggs are safe for consumption or not, the protein they contain is undeniable. When taken in moderation, eggs are not only good for human consumption- they can do wonders for your health.

Egg, sunny side up.

Eggs contain 13 grams of protein per 100 grams of food. You can try them with cheese and Zucchini.

2. Greek Yogurt

Greek yogurt has gained a lot of popularity over the past years over the regular yogurt due to its higher protein content, ability to replace sour cream in a recipe and low-fat content. It can contain twice as much protein in 100 grams than the regular yogurt.

Greek yogurt contains 10 grams protein per 100 grams. You can take it with grilled tropical fruit.

3. Lentils

If you have not been eating lentils on a regular basis, maybe it is now a goof time to start. They have an incredible amount of proteins in them. Lentils are also rich in other essential minerals like magnesium and iron. They are cholesterol free, low in fat and sodium.

They contain 26 grams of protein per 100 grams. You can combine them with Broccoli stew.

4. Quinoa


Quinoa is widely preferred as an important source of protein due to the fact that it is gluten free. It contains all the amino acid required by the body, and it is also rich in nutrients. This makes it a well-rounded addition to your diet.

It contains 14 grams protein per 100 grams.

5. Oats

Oats are one of the healthiest grains in the world. They are rich in magnesium, healthy fibers, manganese and several other vitamins.

They contain 13 grams protein per 100 grams. You can take them with milk.

6. Almonds

Almonds are one of the nuts that contain a decent amount of protein. The fact that they are easily portable makes them a great snack to carry anywhere. Almonds contain 21 grams protein per 100 grams.

They are perfect for snacks, but you can also take them with vegetables.

7. Kidney Beans

Kidneys beans are another incredible source of protein. They are also loaded with vitamins, minerals, and fiber. Kidney beans contain 15 grams of protein per 100 grams.

They can be taken with veggie stew.

8. Edamame

Edamame is a Japanese name given to soybeans which have been picked prematurely and then steamed or boiled. They contain some nutrients and healthy fats making them an excellent addition to the protein provided. Edamame contains 11 grams of protein per 100 grams.

You can combine them with almonds, sesame or scallions.

9. Seitan

Seitan also known as wheat gluten is among the top richest food in protein. It provides more protein that your body requires per day. Seitan contains 75 grams protein per 100 grams.

Seitan can be great if you try it with mock pecking duck.

10. Peanut Butter

peanut butter
Peanut butter; image source: bembu.com

Peanut butter is a yummy alternative to meat that is also rich in protein. It contributes to your protein needs and what’s more is that it also tastes good, so you will not have trouble eating it on a regular basis. It contains 25 grams of protein per 100 grams.

You can add it to your smoothie to thicken it up and improve taste.


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