Do you need to eat meat to include protein in your diet? Protein is an essential building block that helps our bodies grow and function. Most of us already know that eating meat and poultry is an easy way to get more into our diet.
Here, we’ll explain why protein is so important and what other sources of protein are available to fuel a healthy, balanced diet, such as dairy and vegetables. We’ll also give you helpful tips on how to include more protein in your meals and snacks on a daily basis.
Also, our guide to the best protein powder can help if you’re looking for a quick and convenient source of additional protein to build muscle and manage your weight.
Why protein is important in a balanced diet
Proteins, often called the building blocks of the body, are crucial to a healthy, balanced diet. Getting enough protein helps your body:
- Grow and repair muscles and tissues.
- Provide energy.
- It creates enzymes to help essential bodily functions, such as digestion and blood clotting.
- It helps fight infections by helping to produce antibodies.
The dietary protein intake recommendation is around 50g per day (opens in a new tab), based on a daily caloric intake of 2,000 calories. People who are more active and people who want to build muscle may want to increase their protein intake beyond this.
the International Society of Sports Nutrition (opens in a new tab) says that people who engage in high-intensity exercise or resistance training should consume up to 1.5 grams of protein per pound of body weight every day. This increased protein intake builds and maintains muscle during physical exercise and also helps the body recover after intense activity.
Do you need to eat meat to include protein in your diet?
In short, no, you don’t need to eat meat to get enough protein in your diet. According to the latest Dietary Guidelines for Americans (opens in a new tab), it’s best to vary your protein sources where you can. Therefore, even if you already eat meat, you should try to get more protein from other sources in a varied and balanced diet.
In addition to meat and poultry, protein is found in all kinds of foods, such as:
- Soy products, such as tofu and tempeh
- Beans, lentils and peas
- Dairy products, such as milk, cheese, and yogurts.
- Eggs
- Nuts and seeds
- Seafood, such as fish and shellfish.
- whole grains and vegetables
According to the US Food and Drug Administration, most Americans get enough protein in their diet to meet their needs. However, these sources are often highly processed and high in sugar, salt, and saturated fat, for example, burgers or tacos.
Varying your diet to include more whole-food protein sources can help meet your needs, as well as increase dietary fiber and lower cholesterol. This will help reduce the risk of heart disease and stroke, and will also support weight loss.
Tips for integrating protein into your meatless diet
Plant-based diets are becoming more popular as people transition to a meatless diet. As the Harvard School for Public Health (opens in a new tab) notes, evidence points to these protein sources as a much healthier alternative to meat and poultry, which can often be processed or high in saturated fat.
Dairy products
Dairy products are a rich source of protein for non-meat eaters who are not vegans. They are also an important source of calcium, which is crucial for building strong, healthy bones. A smoothie made with milk or yogurt can be a great breakfast or post-exercise recovery drink. You can even add a scoop of protein powder to boost your protein intake even more.
meat swaps
Meat substitutes, or ‘fake meats’, such as seitan, can also be a popular protein source for vegans and vegetarians. An 85 g serving of seitan provides as much as 21g (opens in a new tab) of protein You can fry, grill or sauté seitan, making it a convenient alternative to beef and chicken.
Tofu is a popular meat alternative and plant-based source of protein. It is often used in curries as a meat substitute, but can also be eaten raw. Marinating the tofu ahead of time will help it absorb more flavor if you’re using it as the main ingredient in a dish. 100 g of tofu contains about 19g (opens in a new tab) protein
Here are some additional tips for including more protein in your diet without eating meat:
- Make eggs your favorite snack or include them as part of a main meal. A large boiled egg contains more than 6 g of protein, while a 220 g serving of scrambled eggs contains 22 g of protein.
- Nuts and seeds are a great post-workout recovery snack or mid-afternoon snack. Adding a handful of seeds or nuts to your salad bowl at lunchtime is a quick and effortless way to boost your protein intake. Almonds, peanuts, walnuts, and pistachios are high in protein, which can keep you feeling full for longer. For seeds, choose pumpkin, hemp, sunflower, and flax. You can pack around 8g of protein in a handful, especially if you choose pumpkin seeds.
- Lentils are high in protein and can be used in a variety of ways in the kitchen. Add them to soups, stews, grain dishes, or curries for a boost of fiber and protein, or fry them in lentil patties. A cup of red lentils can have up to 46 g of protein. You can even buy lentil cakes, like rice cakes, but packed with protein.
- Swapping out your regular butter or margarine for peanut butter can give you an effortless protein boost. Two tablespoons of peanut butter contain about 7 g of protein.
- Protein powders can also be a convenient way to increase your protein intake without eating meat. Protein powder can be derived from eggs, milk, plants, or a combination of sources. However, they are not regulated by the US Food and Drug Administration, so it is important to read the label and know what ingredients are included.
According to Harvard Medical SchoolHowever, some protein powders can contain large amounts of sugar or even toxic chemicals. Our guide to best protein powder can help you navigate your way through choosing the one that’s right for you. If you prefer to be dairy-free, we have a guide to best vegan protein powder as well.
