Protein is an essential nutrient which humans need to eat in large amounts every day. It is found in a variety of different foods, especially in meats. Columbia University's Go Ask Alice health information service states that adults need to eat about 40 to 65g of protein every day, as it repairs muscles, allows nerve impulses to work and aids in immune system function. While meat is an excellent source of protein, there are also a variety of non-meat foods which are high in protein; perfect for vegetarians, vegans or people who simply want to watch their fat intake.
Tofu
Tofu is a soft, white block made from fermented soy beans. While many Americans are not familiar with tofu or how to use it, it can easily replace meat in almost any recipe. Tofu can be diced and stir-fried with vegetables and rice. It can also be added to vegetable lasagna. Tofu begins flavorless but essentially takes the flavor of whatever foods and seasonings it is cooked with. In addition to being low in fat, it is also high in protein. According to the Vegetarian Resource Group, 4 ounces of regular tofu has about 10.6g of dietary protein.
Beans
Beans are another high-protein choice for those who don't want to eat meat. The Vegetarian Resource Group states that a cup of black beans has about 6.7g of protein, while a cup of kidney beans has 6.4g. Soybeans, lentils, chickpeas and pinto beans are also high in protein. Another benefit of beans is that they are rich in fiber, which promotes a feeling of fullness.
Nuts
Almonds, cashews, Brazil nuts and even peanuts are high in protein and are an easy snack to eat on the go. The Vegetarian Resource Group states that 1/4-cup of almonds has about 3.7g of protein. Even peanut butter is full of protein, with 8g per two tablespoon serving, according to Columbia University.
Soy Milk
Columbia University's Go Ask Alice health information service recommends that people who avoid or limit meat try drinking soy milk as an alternative. The protein in soy milk comes from the soy beans it is made from and can boost the immune system when consumed regularly. Columbia University states that on average, a cup of soy milk has about 7g of protein. Soy milk is available in a variety of flavors such as plain, vanilla and chocolate, and is also usually fortified with calcium and vitamin D.
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