According to the Centers for Disease Control and Prevention, men need 56 g of protein a day while women need 46 g. Meats are typically packed with protein, but relying on meats to fulfill protein needs is not an option for everyone. Whether you're a vegetarian or just looking to cut back on meat for budgetary reasons, there are many meatless protein foods that will enable you to easily meet your daily protein requirements.
Eggs
According to the CDC, eggs are a good source of complete protein, the type of protein that provides all of the essential amino acids needed by your body. Choose omega-3 fortified eggs to increase your intake of omega-3 fatty acids. Egg yolks are high in cholesterol, however, so you may want to limit your egg consumption if you're concerned about cholesterol intake. Eat eggs on their own, in dishes like quiches and frittatas or in baked goods.
Dairy
Dairy products like milk, yogurt, cheese and kefir are also meatless sources of complete protein. The American Heart Association recommends that you limit your dairy consumption to fat-free and low-fat options. The U.S. Department of Agriculture adds that it's important to avoid adding too much high-fat cheese to dishes in an attempt to substitute for the lost meat.
Soy
According to the American Heart Association, soy protein is equal to animal protein sources like meats, dairy and eggs and can be used to fulfill all of your protein needs if necessary. Soy protein comes in a variety of different forms, such as tofu, tempeh, soy milk, soy cheese, soy nut butter and roasted or boiled soy nuts. Soy is also the basis for a number of meat substitutes such as burgers, hot dogs and sausages. Tofu, tempeh and soy-based meat substitutes can be used in place of meat in many dishes.
Legumes
As the United States Department of Agriculture explains, legumes like beans and lentils are good meatless protein sources that are also naturally low in fat. Beans and lentils can compromise the base of many dishes such as soups and stews and Mexican foods and also can help bulk up salads and side dishes. According to the CDC, however, legumes are an incomplete protein, meaning that they're missing certain essential amino acids. In order to make sure that your body gets all of the necessary amino acids, you should eat a variety of protein foods over the course of the day. You do not need to combine incomplete proteins with other proteins at individual meals.
Nuts and Seeds
Nuts, seeds and nut butters are another meatless source of incomplete protein, according to TeensHealth from Nemours. Nuts and seeds can be eaten on their own as snacks; they also make good toppings for salads and hot and cold cereals. Try nut butters on toast, crackers or as a dip for vegetables.
Grains and Vegetables
Grains and some vegetables also provide small amounts of protein, according to the CDC. Grains and vegetables are incomplete proteins, so incorporating them into your diet is an excellent way to complete other proteins, such as legumes and nuts, that you eat throughout the day.
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