What Are 7 Protein Sources That Aren’t Meat?

Think you need a steak to hit your protein goals? Think again! Whether you’re plant-based, cutting back on meat, or just mixing it up, these seven protein-packed foods will keep you fueled and feeling strong. “Protein is crucial for muscle health, but it also helps keep your teeth and gums in top shape,” says Dr. Mas’ood Cajee, DDS, MPH.

1. Lentils

Tiny but mighty! Lentils pack 18g of protein per cup, plus fiber to keep your gut happy. Add them to soups, salads, or make a cozy lentil stew.

2. Greek Yogurt

With up to 20g of protein per cup, Greek yogurt is a creamy, gut-friendly powerhouse. Toss in some honey and walnuts for a delicious snack.

3. Chickpeas

Hummus lovers, rejoice! These little legumes contain 15g of protein per cup. Roast them for a crunchy snack or blend into a creamy dip.

4. Quinoa

Unlike most grains, quinoa is a complete protein, offering 8g per cup. Swap it for rice in your favorite dishes.

5. Cottage Cheese

Old-school but underrated! Cottage cheese boasts 14g of protein per half cup and pairs well with fruit or a drizzle of olive oil.

6. Almond Butter

This nutty spread has 7g of protein per two tablespoons. Slather it on toast, blend into smoothies, or eat it by the spoonful!

7. Tofu

With 10g of protein per half cup, tofu is a versatile plant-based staple. Try it grilled, stir-fried, or blended into a smoothie (seriously, it works!).

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DID YOU KNOW…?

🔹 Peanut butter was originally marketed as a health food for people without teeth!

🔹 Quinoa was a sacred food of the Inca Empire—talk about ancient superfoods!

Where to Get More Info:

• Academy of Nutrition and Dietetics (eatright.org)

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