what has protein besides meat

Quick Scoop

If you want protein besides meat, the easiest options are beans, lentils, tofu, tempeh, eggs, dairy, nuts, seeds, and fish. These are all common protein sources, and several plant-based choices like pulses, soy, and quinoa are specifically highlighted as strong non-meat protein foods.

Good options

• Beans and lentils — black beans, kidney beans, chickpeas, lentils, peas, and other pulses.
• Soy foods — tofu, tempeh, edamame, soy milk, and soy yogurt.
• Dairy — Greek yogurt, cottage cheese, milk, and cheese.
• Eggs — an easy high- protein choice if you eat them.
• Nuts and seeds — almonds, peanuts, pumpkin seeds, chia seeds, hemp seeds, and sunflower seeds.
• Whole grains — quinoa and oats can add extra protein.
• Fish — salmon, tuna, sardines, and similar options if you eat seafood.

Easy meal ideas

• Greek yogurt with fruit and seeds.
• Bean chili or lentil soup.
• Tofu stir-fry with rice and vegetables.
• Peanut butter on toast or apples.
• Eggs with whole-grain toast.
• Quinoa bowls with beans and veggies.

Simple rule

For a lot of people, the best approach is to mix protein sources across the day instead of relying on meat alone. Plant proteins like beans, soy, nuts, and grains can work well, and dairy or eggs can make it even easier to hit your protein needs.

Bottom line: If you want protein besides meat, start with beans, lentils, tofu, eggs, yogurt, nuts, and seeds.

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