Many foods other than meat contain protein. Nonmeat animal sources of protein include eggs and dairy products. Nonanimal proteins include soy products, beans, grains, nuts, seeds and vegetables. Experiment with combining many different sources of nonmeat protein for a balanced diet. Indian, Japanese, Chinese and many other cuisines offer tasty and nutritious vegetarian recipes.
Eggs
A grade A large or 50-g egg contains 6 g of protein and 70 calories. Boiled or poached eggs cooked with no fat are a good source of low-calorie protein. Because an egg contains 190 mg of cholesterol, consume eggs in moderation, especially if your health care provider has recommended that you reduce dietary cholesterol.
Dairy Products
You can obtain protein from dairy products including milk, cheese and yogurt. Choose low- or no-fat options to reduce fats and calories in your diet. A cup of milk contains 8 g of protein and a cup of yogurt contains 9 to 11 g. Cheeses vary in the amount of protein they contain, with 1 oz. providing between 5 and 8 g of protein. As many cheeses can be high in fat and calories, consume them in moderation.
Soy Products
Many different soy products contain significant amounts of protein. One serving, a half cup of mature soybeans, contains 14 g of protein and a serving of green soybeans or edamame contain 11 g. Tempeh, seitan, tofu and textured vegetable protein are soy products that can be substituted for meat in many recipes and provide 15 to 25 g of protein a serving. Soymilk contains approximately 7 g of protein a cup, depending on brand.
Beans and Grains
Beans and grains are the main protein sources in many cuisines. One serving of lentils, kidney beans, black beans, pinto beans or chick peas contains 12 to 18 g of protein. Grains, including pasta, bread and rice, add 5 to 8 g of protein to a meal. Whole grains and beans also contribute fiber, complex carbohydrates and a variety of minerals and vitamins to your diet.
Other Nonanimal Proteins
Broccoli, spinach and portabello mushrooms are among the best vegetables for protein, with over 4 g of protein per serving. They give a low-calorie, fat-free protein boost to your meals.
Member Comments