One of the most common sources of protein in the average diet is meat. However, if you do not wish to cook your food, meat is not an option as it can cause an array of health issues if eaten raw. You can get protein without cooking by consuming a variety of foods and supplements. Before you begin, consult with your physician to determine the amount of protein you should consume each day.
Step 1
Incorporate three servings of nuts and seeds into your daily diet. Nuts and seeds are rich in protein, and you can snack on them raw with no cooking required. One helping after breakfast, one with lunch and one with dinner will suffice. Pumpkin seeds and almonds contain the highest amounts of protein.
Step 2
Consume three servings of dairy products every day, as recommended by the USDA. Dairy products such as milk, cheese and yogurt all contain significant amounts of protein, and they do not require cooking. One serving with breakfast, one as a snack and one serving for lunch or dinner will provide protein throughout the day.
Step 3
Drink one protein-enriched smoothie each day. Protein powder is available from natural food and vitamin stores to add protein to smoothies. Most protein powders are tasteless, allowing you to incorporate them without affecting flavor. For example, blend 1 cup of berries with 1 cup of yogurt and add 1 serving of protein powder to make a smoothie for breakfast.
Step 4
Introduce bean sprouts into your daily diet. While beans contain high amounts of protein, they require extended cooking times when eaten mature. However, bean sprouts can be eaten raw in salads or on sandwiches, making then an ideal choice. You can find bean sprouts from most natural food grocers. One cup of bean sprouts with lunch or dinner will introduce a significant amount of protein to your diet.
Tips and Warnings
- The amount of protein in foods varies by type and brand, as well as any nutrient enrichment. Check the packaging to determine the amount of protein in the food you are consuming. Dried meats, such as jerky, contain significant amounts of protein as well.
References
- USDA: Choose My Plate
- "The Complete Idiot's Guide to Eating Raw"; Mark Reinfeld, et al.; 2008
- "The Raw Food Revolution Diet"; Cherie Soria, et al.; 2008
- The Vegetarian Resource Group: FAQ
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