Meals that are high in protein help keep your muscles in good shape, make hormones, and make you feel full for longer. People know that meat has protein, but eating too much of it can make you fat, cost you money, and hurt the earth. Lucky for us, it’s easy to plan high-protein meals that don’t include too much meat. There are smart and enjoyable ways to reach your goals, whether you want to eat less meat or just get more protein from different sources.
1. Understand Your Protein Needs
For every kilogram of body weight, an adult needs about 0.8 grams of protein. If you’re not very busy, this could be anywhere from 50 to 100 grams per day. People who are looking to get stronger or are athletes may need more, but steak alone won’t get you there. Protein sources should be spread out throughout the day with healthy snacks and meals so that the body can better process and absorb them.
2. Start With Plant-Based Proteins
Plant-based proteins are not only good for your health but also kinder to the environment. Incorporate foods like lentils, chickpeas, black beans, edamame, tofu, and tempeh. It’s about the same amount of protein as three ounces of chicken, which is 18 grams in one cup of cooked lentils. Tofu and tempeh are especially versatile; use them in stir-fries, wraps, or even grilled.
3. Don’t Forget Whole Grains
Whole grains may not be as protein-dense as beans or meat, but when combined with other foods, they offer a complete protein profile. Each cup of quinoa has 8 grams of protein and all nine important amino acids. Farro, barley, and buckwheat also contribute meaningfully to your daily intake. Combine grains with legumes for meals that satisfy and fuel.
4. Incorporate Eggs and Dairy
Eggs are a compact source of complete protein and work well for any meal of the day. There are about 6 grams of protein in a big egg. You can also try Greek yogurt or cottage cheese, which both have more than 15 to 20 grams of protein per dish. These items make a perfect base for both savory and sweet dishes.
5. Add Nuts, Seeds, and Their Butters
Nuts and seeds offer healthy fats and a moderate amount of protein. Almonds, chia seeds, sunflower seeds, hemp hearts, and pumpkin seeds can boost the protein content of your meals and snacks. There are 8 grams of protein in two tablespoons of peanut butter. Sprinkle seeds into your smoothies, oatmeal, or salads for a subtle crunch and protein punch.
6. Consider Protein-Fortified Products
Today’s market offers a range of high-protein pastas made from lentils, chickpeas, or black beans. These can double the protein of your usual spaghetti night. Look out for breads, cereals, and snacks fortified with plant-based protein. If you need help navigating the options, click here to explore a selection of dietitian-recommended high-protein pantry staples.
7. Use Meat as a Side, Not the Star
When you do include meat, let it play a supporting role. A stir-fry with vegetables and tofu can benefit from a small amount of lean chicken for flavor. Or top a lentil soup with a few crumbles of ground turkey rather than a full portion. This helps reduce your overall intake while keeping meals interesting and nutrient-rich.
8. Plan Smart, Balanced Meals
For optimal results, plan meals that pair proteins with fiber and healthy fats. For instance:
- Breakfast: Greek yogurt + chia seeds + berries
- Lunch: Quinoa salad with chickpeas, arugula, and tahini dressing
- Snack: Apple slices with almond butter
- Dinner: Stir-fried tofu with veggies over brown rice
Final Thoughts
Reducing your reliance on meat doesn’t mean compromising your protein needs. With a variety of plant-based and lighter animal-sourced options available, you can create meals that are nutritious, balanced, and flavorful. By being strategic with your ingredients and embracing diversity in your diet, you’ll feel better and eat better, without depending on meat to power every meal.
