Include More Protein in your Diet Without Eating Eggs, Meat or Dairy

Everybody contemplates getting more protein into their eating regimen. Indeed, in the event that you need to do that, but then abstain from expending more dairy items, eggs, and meat, you’re in the opportune spot.

It is possible to take more protein into your diet while consuming plant-based sources. They are generally leaner and lower in fat and contain anti-inflammatory properties.

Protein in your Diet

Unlike the eggs, meat, and dairy, they are all cholesterol-free. They can provide you with a variety of benefits that can preserve your cardiovascular health and type 2 diabetes.

But there are some things you might want to consider before you rule out every source of protein except the one from the plant-based meals. Before completely ruling out the animal protein, consider keeping the fish, for it has some powerful other properties.

It can help you reduce your body weight and increase the lean muscle mass, and it will go easy on your digestive system.

But if the fish is not an option for you, then consider whole foods as a source of protein instead of mock meat and other highly processed foods. The whole food can offer you more healthy properties.

Now that you know how to include more protein in your diet, let’s see which foods can help you do that.

  • Lentils

Lentils are a great source of protein, amino acids, fiber, and plenty of other minerals that are important to the body. These minerals, magnesium, zinc, iron, and potassium are great if you want to improve your lean body muscle mass.

The potassium is great if you want to lower the blood pressure and the level of retained water. The lentils contain 11 grams of protein per ½ cup (when prepared), 13 grams of fiber and 1 gram of fiber.

They are very easy to digest. They can feed all the muscles within the body and at the same time go easy on the body. You can put them in a soup, make a stew, chili, meatless casserole, top salads with them, basically, you can put them anywhere you like.

  • Hemp seeds

These seeds are a complete source of plant-based protein because not only they contain a high amount of it, they are also filled with amino acids, fiber, magnesium, potassium, and iron. They have a nutty flavor and are very enjoyable to eat.

They are also good for the skin and heart because they are packed with Vitamin can put them in your smoothie, make your own energy bars, put them on top of a salad or in baked goods, either way, they will provide you with the nutrients you need.

  • Almonds

These nuts are a great source of Vitamin E, all the B vitamins, and approximately 22 almonds contain 7 grams of protein. The almonds help you release the stress, promote good health of the heart, fight against bloating and high blood pressure.

You can add them in your salad, smoothie, eat them raw, or use them when baking. The alternative to the almonds in the almond butter, which is quite beneficial as well.

Just avoid those butter with added sugars and oils. Just remember not to stuff yourself with them, because they are high in fat, and too much of them can give you a stomachache.

  • Tahini

This savory spread is ground sesame seeds or butter from sesame seeds. Two tablespoons of the tahini comprise 12% of your daily needs of iron and 8 grams protein.

The tahini, also being a great source of zinc, Vitamin E and magnesium, will keep your heart, muscles, skin, and hair in excellent shape. If you happen not to tolerate nuts very well, it is an amazing alternative for peanut butter or almond butter.

Because of its distinct taste, you can enjoy it in both savory and sweet combinations.

  • Black beans

They are packed with protein, 15 grams of it per cup, and are adored for it by bodybuilders. They are high in several minerals too, like magnesium and iron, and are also a powerful antioxidant.

They can improve digestive health, can be good for the heart and reduce the inflammation throughout the entire body. The black beans go great with Mexican dishes, such as fajitas or tacos, but you can add them to your favorite soup, stew, or salad.

The choice is yours!


  • Amaranth

The amaranth is a grain-free seed rich in iron and protein. It has an earthy, nutty and a little bit sweet flavor and 8 grams of protein per ¼ cup of uncooked seeds.

You can find it in the mainstream grain grocery stores. You can serve it with vegetables, add it to a salad, stew or soup, or even make popped amaranth, which has a similar taste to popcorn!

  • Quinoa

The quinoa has the same properties as the amaranth has, containing magnesium, potassium and 7 grams of protein per ¼ cup. It is also high in iron, folic acid, and amino acids.

It comes in a variety of shapes, sizes, and colors, and it is usually eaten at breakfast. You can use them to make meatless burgers, stews, and sups.

  • Oats

Another plant-based protein food, even though they’re not a complete source of protein, contains a high amount of nutrients per serving, unlike any other grains or seeds. The oats contain fiber and fat, making them a perfect breakfast choice, for they make you feel fuller for a long period of time.

They also promote healthy muscles because of the calcium, iron, zinc, magnesium, and potassium they contain. We are sure that you already know the variety of forms they can be prepared in.

  • Raw, plant-based protein

You can use these proteins without any additives or fillers if you cannot keep the grains and beans down. The whey protein can provide you with many health benefits, those who try to avoid dairy cannot implement it, so in these cases, we recommend plant-based protein powder.

Look for one that can improve your digestion, pick the healthiest option.

Other great sources of protein are the green veggies, such as spinach, kale, romaine, asparagus, broccoli, and remember that you do not need to worry, either way, your body will get the protein it needs!

Along with the proteins, make sure you’re eating healthy fats and complex carbs too, and remember, a balanced meal leads to a balanced body, mind, and health!

Via [Secret Nutritions]


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