Protein is such a big deal if you’re following a well-balanced diet and has become a popular talking point in respect to popular diet trends. Making protein a part of your every day has many serious healthy benefits such as improving your immune system, aid the healing process of wounds, making your skin glow and increasing strength and muscle growth.
When healthy living springs to mind and looking for ways to get more protein into your meals lean meat and protein powders tends to be everyone’s go to’s. If your vegetarian, meat obviously isn’t going to work for you and protein powders can be heavily processed and full of sugars – however, there are some fantastic brands out there that are natural and free from nasties!
Protein powder is great and I love to use it in baking and in my breakfast smoothies, but recently I haven’t been using any. Honestly, one of the main reasons is because I ran out and haven’t got round to replacing it yet and the other one is because I don’t think it’s necessary to lead a healthy and happy life. This got me thinking about other sources of protein that aren’t protein powders or meat which I eat regularly and leave me feeling nourished.
1. EGGS
Possibly one of my favourite vegetarian sources of protein, eggs are incredibly nutrient dense. Loaded with healthy fats, vitamins and minerals they are perhaps one of the healthiest and nutritious foods out there. I also love that they are easy to buy, really versatile and affordable. I always go for free-range eggs for ethical reasons and because I genuinely think they taste better.
2. GREEK YOGHURT
Greek yoghurt has a creamier and richer consistency compared to natural yoghurt, which I prefer. I always go for full-fat plain Greek yoghurt because it’s less processed and not high in sugar like some of the flavoured versions.
3. CHIA SEEDS
Chia seeds are one of the newest superfood crazes in the healthy living world and they are packed full of protein. As a natural source of protein and fatty acids, vitamins, minerals and omega-3 oils they help to maintain your energy levels. For more details about chia seeds and their health benefits check out this post.
4. QUINOA
I’ve blogged a lot of quinoa recipes lately and you can probably guess that it’s one of my favourite foods. It’s not actually a grain but a seed and it’s incredibly versatile and can be used in so many different meal ideas. One cup of quinoa has around 8g of protein.
5. LENTILS
Plant-based protein is more natural than vegetarian meat alternatives because it’s less processed and lentils are a perfect example of this. Not only are they high in protein, but they’re also packed with health-boosting vitamins, minerals like folate, copper and magnesium.
5. ALMONDS
Nuts in general, are a fabulous food to include in your diet because of the healthy fats, protein and fibre they contain. Almonds are one of my favourite things to snack on and almond butter just tastes divine!
6. COTTAGE CHEESE
Extremely naturally low-fat, cottage cheese is also high in protein. It’s normally given a bad rep for being boring, but it’s easily jazzed up and can be used to make high protein desserts and dips.
7. PUMPKIN SEEDS
Whether they’re sprinkled on top of your porridge or smoothie, in a trail mix or snack bar, pumpkin seeds are a great source of lots of different nutrients as well as protein. They also contain free-radical fighting vitamin E, manganese and zinc.
8. GREEN PEAS
Like lentils, green peas are actually part of the legume family and naturally have a high protein content. Throw them in a stir fry, mash them or serve them as they are – these little green gems are full of natural goodness.
9. CHICKPEAS
I’m surprised that I didn’t mention these earlier because I always have a tin in the cupboard ready to throw on a salad, stew or to make some homemade hummus. Did you know that they make a great high protein snack too when roasted?
10. DARK LEAFY GREENS
Although they don’t even come close to legumes and eggs in terms of protein content, some dark leafy greens do content some as well as lots of antioxidants and healthy fibre too.
I’m actually really not a fan of protein powders. A huge amount of them are synthetic and something about the idea of using a powder just doesn’t feel natural to me at all! That being said, I’m loving lentils and chickpeas (in just about everything!) right now to boost my protein intake!
I would have to agree with you Lucie, unless you go for a super expensive good quality brand of course. For me, they are more of a treat these days as you can become heavily dependent on them.
Being a vegetarian trying to transition to vegan, I’ve had to find different food for protein and other things, you’ve named some really good ones. Quinoa, I love x
I bet it’s hard joining the transition phase to readjust and find new protein sources. Quinoa is amazing!!!
This is a great post – there are some awesome proteins out there that aren’t meat or protein powders. These are all great suggestions. I love using lots of these too. I don’t love protein powders, but I have found a great raw vegan one which I am a big fan off. I think in a well balanced diet its ok to have some protein powder too!
Thanks Lauren! Of course, they do have a place and I like to use them in baking sometimes. Your new vegan powder sounds fab! Which brand is it?
I’ve found since starting slimming world that I eat a lot more protein rich foods whereas before my intake was minimal
That’s great! Have you noticed any changes because of it?
It’s amazing how many people wrongly think that vegetarians are missing out on protein. We eat a lot of Greek yoghurt to bump up our protein.
It’s definitely one of those misinformed myths!
I’m trying to get more protein in my diet I’ve done sw previously and found that by having mord protein in my diet I felt so much more healthier.
Great to hear that it’s having such a positive effect on you!
So helpful! I eat meat but always try to keep it limited in my diet. I also cannot digest protein powders. They hurt my stomach quite a bit and I have to stay away. Avocados and chickpeas are delicious!
Thanks Michelle! Sorry to hear about your stomach issues with protein powder, but at least there are lots of other options out there that hopefully don’t cause any upset.
I have never used a protein powder ever, im not sure it is for me so this was an interesting read and happy with them all but cottage cheese x
Lovely to hear, that you like (nearly) all of my protein suggestions. 😀
I love eggs and yogurt as a daily source of protein. I have tried chia seeds and the texture of them when they get wet kind of freak me out. They always get stuck in my teeth too. Almonds are great too but they are so fattening. I have to stop myself from eating too much.
Ha! Chia seeds are kind of weird if you’re not used to them.
I did not know that chickpeas was a good source of protein, I eat quite a lot of these *yay* x
Yay! I LOVE cheese too! 🙂
Fantastic list of protein sources.It’s always better to use whole food than processed. An egg is much better than protein powder!
Definitely! Wholefood is more natural and although I like protein powders sometimes, it’s nicer to have the real thing.
Ohh this is really interesting – I don’t eat that much meat so I’ll have to try and add some of these into my days instead. x
Yes, please give them a go!
Oh yes, protein is so essential. Too often people ignore this though but it is too important to be ignores
So true, Mardene. Thanks for your comment.
I eat lots and lots of eggs – especially in summer, there is nothing nicer than a good frittata! H x
I love a frittata, need to make one for lunch soon!
Well you learn something new everyday… I never knew cottage cheese wad high in protein. We eat lots of leafy greens and Greek yogurt here.
Yay! I know, it’s amazing what interesting facts you can pick up.
This is so useful, we have veggie days on Thursdays so this list really helps with what ingredients I can include for protein. Thank you! X
Awesome! Great to hear that you’ve found this helpful. 🙂
This is a fantastic & very informative post!
Thank you for sharing
Glad you liked it Sarah!
I’v e never used a protein powder I’d rather get mine from food naturally.
I feel the same way Melanie. 🙂
I definitely need to start thinking about including more lentils and chickpeas in my diet. I really don’t eat a lot of meat!
They’re a great way to get more protein into your diet.
i eat all of these as at times, i don’t fancy eating meat. i do use protein powder every now again
My diet is quite protein-heavy and not just due to my love of meat. In the week I try and avoid meat and have lots of fish, but as snacks I’ll have Greek yogurt, nuts and cheese. I find protein so much more filling than carbs. Great list – I love pretty much everything on it hehe.
I’m the same and find that I get full quicker on protein than carbs too. I need to start eating more fish, I love it but we’re not eating enough of it at the moment.
I can live with eggs, cottage cheese and quinoa. Hehe. Such a great list! 🙂
Yassssss, great post! I’m always looking for more ways to get protein since I’m veggie
Thanks lovely, glad you liked it!
I worry my kids aren’t always getting enough protein as they are allergic to dairy, eggs and nut and fussy about meat but ai have been meaning to use chia seeds so will give them a go.
I don’t like protein powders instead I tend to eat lots of lentils and pulses especially sprouted , healthy nad delicious too.
Eggs are definitely my favourite natural protein, I love omelette x
I genuinely didn’t know about the protein content in some of these items. Luckily I do eat quite a lot of them, so it’s good to know I am getting enough without the need for powder or meat!
Some great protein sources here, I love every one of them! I only had cottage cheese for the first time less than a year ago, but now it’s one of my favourite breakfasts, with a bit of chopped fruit and a drizzle of honey 🙂
Thanks so much for this post – I have been really struggling to find good things with lots of protein which isn’t meat!
I always forget how incredible roasted chickpeas are! Lentils are so healthy too but yet never feel that you are missing out when you have them.
They’re both really yummy and can be made into lots of different dishes.
I’ve started eating more eggs to increase my protein intake as well as spinach xxx
That’s really great Laura, eggs are really nutritious.
I did not know Chick peas were a source of protein! I honestly thought it’d just be a case of thick chunks of meat or eggs, but you learn something new everyday as they say!
Northern Crumble
Brilliant post! It’s just what I was looking for. I’m eating well all day then at around 4 p.m. every day, I start getting peckish and eating anything I can get my hands on, and the feasting generally continues until bedtime, so I was thinking of starting to eat more regularly, including more protein-based food. Sharing on Facebook now!
Ahh this is so helpful! I became a Vegetarian a few months back now and didn’t really know much about having a balanced diet once you cut meat out, I never really ate meat anyway but now I replace it with cheese, cereal bars packed with protein (and weetabix protein), plus I am going to learn how to properly cook lentils too, think they’ll give me a little healthy boost! x
Great post Jemma. I think it is so important to give your body good foods. I love pumpkin and chia seeds. They go so well will porridge. x
Thank you Jemma
I know that seems like a silly thing to say but I’ve been struggling with this recently, as part of eating healthier I’m been using an app, I find that meat takes up so many of my daily amounts but if I cut it out my protein intake is too low. This is fab
E
Thanks Emma, so happy that you found this post helpful. 🙂
I’ve switched my milk for almond milk and having chia seeds in my porridge. It’s the little things that make a big difference.