Whether you are a vegetarian, a vegan or someone who is simply trying to cut down on your animal-based protein consumption, Here are some ideas to help you.

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2. 10 SOURCES OF NON MEAT PROTEIN
Whether you are a vegetarian, a
vegan or someone who is simply
trying to cut down on your animal-
based protein consumption.
Here are some ideas to help you.

3. 10 SOURCES OF NON MEAT PROTEIN
1: Asparagus (1 Cup Raw): About 2.95g of Protein
Believe it or not, asparagus has nearly 3 grams of protein per cup
(raw). This tasty veggie also provides folic acid, an important B
vitamin, as well as vitamin C, iron, and more than 2 grams of fibre per
cup
2: Dried Chia Seeds (2 tbsp): About 3g of Protein
Chia seeds are gaining a lot of attention lately, becoming a superfood
among the health conscious. Most of the focus has been on chia
seeds’ fatty acids — namely omega-3, and omega-6—essential fatty
acids and their potential health benefits. However, chia seeds are also
a great source of protein. With 2 tablespoons you can add up to about
3 grams of protein to any meal.

4. 10 SOURCES OF NON MEAT PROTEIN
3: Wakame Seaweed (1 Cup Raw): About 2.42g of Protein
Seaweed is quite tasty, and is used in lots of Japanese cuisine.
Seaweed offers many key nutrients including folate, magnesium,
and manganese. It’s also a source of protein, boasting more than
2 grams in just one cup (of the raw wakame variety). Wakame is
high in sodium, so you may need to limit your portions.
4: Pasta (1 Cup Cooked): About 5-7g of Protein
While pasta is known for being rich in complex carbohydrates that
are great for providing muscles the energy they need, most people
forget that pasta is also a good source of protein—packing in
more protein per serving than most grains. A standard serving of
cooked pasta has about 5-7 grams per cup.

5. 10 SOURCES OF NON MEAT PROTEIN
5: Kale (1 cup Raw): About 2.87g of Protein
Kale is the so-called “queen of greens,” and for good reason. One
cup of cooked kale contains just 33 calories! Kale provides fibre,
vitamin C, vitamin B6 and antioxidants, such as lutein. But most
people don’t realize that kale is also a source of protein. Just one
cup of Kale provides nearly 3 grams of protein.
6: Oats (½ c Dry or 1 Cup Cooked): About 5.33g of Protein
Oats pack a big nutritional punch. As a whole grain, they’re an
excellent source of complex carbohydrates, making them a perfect
“energy” food. But they also contain a surprising amount of
protein. In fact, a cup of cooked oatmeal has more than 5 grams
of protein.

6. 10 SOURCES OF NON MEAT PROTEIN
7: Baked Potato (1 large): About 6.28g of Protein
Potatoes have more to offer than most people expect. They are not just
carbs – a large potato has about 6 grams of protein. One medium potato
contains more vitamin C than a tomato and more potassium than a large
banana! Eat the skins for extra fibre and B vitamins. Potatoes are perfect
as a side or main dish.
8: Wheat Germ (2 Tbsp): About 3.33g of Protein
If you’re looking for an easy way to boost protein in your diet, look no
further than wheat germ. The “germ” of the wheat kernel is the most
nutrient-dense part of the wheat plant, and contains more than 3 grams of
protein in just two tablespoons. In addition to being a sound source of
protein, wheat germ is rich in fibre, potassium, minerals, and important B
vitamins like folate, thiamin and vitamin B6. It also provides vitamin E, a
powerful antioxidant.

7. 10 SOURCES OF NON MEAT PROTEIN
9: Cooked Chickpeas (½ Cup): About 5.90g of Protein
The chickpea, or garbanzo bean, is a Middle Eastern legume that
provides 6 grams of protein in every half cup. Chickpeas are an affordable
protein source for anyone looking to avoid eating meat. They’re full of
fibre, and adding them to your diet can help lower cholesterol levels and
decrease your risk of heart disease.
10: Pistachios (1 Ounce): About 6g of Protein
You might think that all nuts contain protein in roughly equal amounts,
however not all nuts are the same. Pistachios have 6 grams of protein per
serving, more than most other tree nuts.They’re also a good source of
fibre. Some dieters believe they should avoid eating nuts because of the
high fat and calorie counts, however, frequent nut‐eaters have been found
to be thinner and have less abdominal fat compared to those who don’t
regularly eat nuts.

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