Top Non-Meat Protein Sources

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1. Tempeh - Tempeh originated in Indonesia but
has become a popular choice in terms of high
protein diet foods. It's made from fermented
soybeans and slices can be cut off, fried or baked l
ike meat, and served as a meat substitute in almost
dish. You can find tempeh at many Asian grocery
stores and most natural food markets.  While I'm
generally not a huge fan of soy, a moderate amount
of natural soy in any diet is more than fine, and tempeh
is the highest quality, most natural source out there.

2. Lentils & Other Beans - Lentils, kidney beans, lima
beans, and black beans are just a few of the different
legume beans that contain a ton of protein per serving. 
In fact, Men's Health recently deemed black beans as
the CHEAPEST protein source available (just 13
cents per 10 grams).  Great when combined with:

3. Wild Rice - Wild rice is actually a long grain marsh
grass that contain 50% more protein than any other
type of rice (be it white or brown) at 6 grams per cup. 
It's also rich in vitamins and minerals, include zinc,
magnesium, and an array of B vitamins.

4. Quinoa - This grain is one of the only grains to carry
the complete array of amino acids, making it one of
the best protein sources in the absence of meat. The
texture is a bit crunchy and a little creamy when
cooked. You can find it pretty much anywhere
nowadays. Serve it as a side dish, include it in a
soup, or top your salad with the "flake" variety.

5. Spirulina - Spirulina comes from blue-green algae
sold in flakes or as a powder. It has a unique taste
that I've really come to enjoy (thank you Prograde
Cravers). You can add this high protein product to
smoothies, oatmeal, soy milk, or almost any other
dish. 

6. Seitan - The first time I had this was at a New
Year's Eve party a few years ago and I think I just
about single handedly downed a whole tray of
seitan "meatballs" myself.  Friggin' good.

Unlike most meat substitutes, Seitan comes from
grains not soybeans. You can make your own from
wheat gluten or can buy it in some health food or
vegan stores. A three ounce serving contains
about 22 grams of protein -- that's the equivalent
to the amount of protein in a similar serving of
red meat!

7. Nuts & Nut Butter - Nut butter, such as all natural
peanut butter or almond better is a great way to add
high quality protein to any meal or snack.  Personally,
I like to spread it on top of another non-meat protein
source:

8. Whole Grain Breads - I've seen some whole
grain breads with as much as 5 grams of protein
per slice.  Just make sure it's not the fake
"whole-wheat" bread.  Your best bet is to go with
something that says "7 grain" or "12 grain" right
on the package with visible seeds and oat flakes. 
That's the good stuff!

9. Ezekiel Cereal - My buddies Craig Ballantyne
and Mike Geary turned me on to this almond
flavored cereal that packs 8 grams of protein
per half cup.  Have a cup with some soy or
almond milk and you've got a protein-booming
breakfast.

10. Vegetable Protein - I'm a big believer in
having a huge daily intake of veggies, and
fortunately if you're eating large quantities
of veggies, you'll be getting a nice protein
boost with very little calories daily.  Some of
the highest protein veggies include okra, spinach,
asparagus, broccoli, Brussels sprouts, cauliflower,
watercress, and tomatoes.


Submitted by DMorgan on Wed, 09/16/2009 - 9:16pm.