Meat is one of the most common dietary sources of protein and a complete source of essential amino acids, but for those who don't want to cook their foods, animal meats won't be of much use as a protein source. However, plenty of protein can be found in a surprising number of foods and supplements that do not require any cooking. There's no need to follow a raw food diet or eat out every day to achieve a high-protein, no-cook diet. You can boost protein intake without adding kitchen duties by changing your eating habits in a few simple steps.
Step 1
Eat the USDA recommended amount of three servings of dairy products each day. Cheese, milk and yogurt are top choices for high-protein foods straight from the refrigerator. Dairy products are also an easy way to add protein to prepared and whole foods such as cold cereal with milk, or an apple with a piece of cheese.
Step 2
Add nuts and seeds to your plate every day. Raw nuts make a great high-protein snack by themselves, and pumpkin and sunflower seeds top salads with even more protein. Nut butters also deliver protein without any cooking time.
Step 3
Sprout your own beans. Raw food enthusiasts use lentils, mung and other beans to grow sprouts that deliver extra protein to uncooked dishes. While beans themselves are too hard to be consumed without cooking, their raw plant sprouts are a surprisingly rich source of protein.
Step 4
Combine leafy greens, bright vegetables, seeds, nuts and healthy fats such as olive oil or avocado to your diet every day. A full variety of foods in sufficient amounts will increase the protein punch of your produce by allowing amino acids to combine for better absorption.
Step 5
Stir nutritional yeast, also called brewer's yeast, into cold pureed soups and salad dressings to add protein, flavor and vitamins. Nutritional yeast can also be sprinkled on sandwiches with a wet component such as mayonnaise, tomato slices or soft cheese.
Step 6
Prepare smoothies and shakes in the blender with the addition of protein powders. Whey, soy and egg protein powders are all readily available sources of quick, no-cook protein. Using a dairy base such as milk or yogurt for your blended creations brings another element of protein to your diet. Nut butters provide even more protein and a tasty thickening agent when added to smoothies and shakes.
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