What remains a cause of concern or has been debated over is the fact that a vegetarian diet that is devoid of meat is less nutritionally sound in comparison to one that has, the reason being absence of protein. Here, we consider various options, which you give you an idea about how to get proteins without meat?

How to Get Proteins Without Meat?

This is a much debated question, what should vegetarians do to ensure they do not have to fall prey to protein deficiency just because of their choice of diet? Analyzing the protein sources that could be taken up while sticking to our personal preferences, here comes an informative guide focusing on how to ensure optimal wellbeing with a vegetarian diet!

Protein- The Building Block to Life

Known as the building block of life, protein is mandatory and vital to human existence. In addition to being responsible for cell and body growth, it also favors muscle, skin and hair growth. It is responsible for breakdown of amino acids that helps in boosting up injuries and cell repair. Protein deficiency in the body could result into serious health implications including fatigue, loss of weight, weakness of muscle and a variety of other infirmities.

While we know that meat, eggs and other non-vegetarian food supplements are rich in protein, we might not be aware that they are high on cholesterol and saturated fat too. So if you decide to ditch them in your diet, go for the following vegetarian sources of protein to get your daily protein boost. As some vegetarian sources of proteins too are extremely healthy, you need not worry about how to get proteins without meat.

Diversity is the Key

The good news is that meat is not the sole known protein source. Nuts, legumes and beans also are a powerhouse when it comes to proteins. These are rich sources to get proteins without meat. Legumes in particular are a healthy alternative to meat to satiate your protein requirements. Peas, beans and lentils are not only inexpensive but also quite flavorful and can be eaten daily during breakfast or evening snacks with your regular diet.

If dairy products seem tempting to you, you can go for low carb cheese, yogurt, eggs and buttermilk. 2 tablespoon of raw almonds mixed in a cup of yogurt is a perfect way to start your mornings with loads of protein that you have been missing since long! Veggies are also good protein sources along with a mineral and vitamin boost.

Going the Soya Way

Often regarded as the meat for vegetarians, there could be nothing better than soybean when it comes to competing for protein with meat. Soya is an answer to your question how to get proteins without meat. Today, there are a wide variety and combination of soy products available in the market right from chunks, nuggets to granules.

Further, fermented soy products can also be included in the diet if you do not want to go for the conventional nuggets. Tempeh and tofu are simply flavorful and great additions to your diet. While tempeh is a soy product made from fermentation that is later mixed with rice, tofu is just like paneer with the soya protein.

Seitan is another unconventional variety of a soy product that is made up of wheat protein. It is very often used as a vegetarian alternative in dishes resembling texture of meat. It is not only dense in nutrients but also has the finest texture that would go well with most of your dishes.

Incorporate Protein Shakes in Your Diet

If you are one of those fitness freaks, there could be nothing better than going for a thick creamy protein shake post your workout session. Eating any source of protein post workout is not only what fitness trainers suggest but also adapt them rigorously to improve their workout results. Post workout protein helps to repair body and prevents soreness of muscles too. Here, your ideas to get proteins without meat work perfectly well, to give you a blend of taste, energy and nutrition.

You can just add any protein source (bananas, nuts) of your choice to a regular milkshake or smoothie and enjoy it without having to worry! If you do not want to go for a dairy product then, brown rice, hemp, pea protein would work best too.

Avoid Too Many Carbohydrates

Many a times when people decide to keep away from meat, they do end up eating extra carbs or simply go in for too much snacking that adds on to a lot of calories adding up to weight. Even simple carbohydrates can slowly add up to blood sugar levels and result in hunger pangs requiring the urge to eat more. We would recommend including fruits high in fiber such as berries, banana, and apple in your diet while pairing them up with a source of protein to progress in a healthy way.

Be More Creative With Food

Incorporating proteins in your breakfast is an awesome idea recommended to develop the strength required for long tiring work during the day. Also, you know that you have to get proteins without meat, so be a little creative with recipes. Include nuts, chickpeas, beans and other substitutes that can add up to proteins in your diet.

Protein powder is also available nowadays in various flavors. Simply add a teaspoon of it in your bowl of porridge or cornflakes and there could possibly be nothing better than having it right in the morning as a breakfast!

If you had been lately worried about switching your diet to vegetarian or just trying to eat less meat for some time without reducing your protein intake, you can always do so without stress. A little planning, adequate awareness and a healthy approach would help you do the same without having to deprive yourself from the tasty food out there. With loads of vegetarian options of proteins, there is hardly any reason to worry about how to get proteins without meat.

Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: July 27, 2017

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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