Easy Ways To Get More Protein at Mealtime (Even If You Don't Eat Meat)

Protein can be one of the hardest nutrients to incorporate into your diet, especially if you have specific dietary needs or you live a very busy lifestyle. Getting enough protein can be very tricky, but it’s not impossible to get an adequate amount even if you’re vegan or vegetarian.

Here are the foods richest in protein:

  • Meat (beef, pork, poultry)

  • Fish

  • Beans

  • Peas

  • Seeds

  • Nuts

  • Soy 

  • Dairy 

  • Eggs 

  • Protein powders

  • Tempeh

  • Whole grains like quinoa have more protein than other grains

  • Plant-based meats like Impossible Meat or Beyond Burger

As you can see, there are lots of ways to get protein for people who have plant-based diets. There’s no reason why you would need to eat chicken or steak if you don’t want to! 

But getting enough protein is essential no matter what you like to eat unless you have a medical reason like a metabolism disorder. Protein contributes to meal satiety (meaning, how full or satisfied you feel after eating) and well as keeping you from getting overly hungry later in the day. Having a satisfying meal is also a great way to reduce cravings or boost your immunity and energy levels – especially if you’re very active. Do you have fitness goals? Protein is a must for building muscle and tissue. And for those with diabetes or PCOS, protein is even more important for regulating your blood glucose. 

Of course, this is easier said than done. It would be great if we all had enough time to prepare and eat a protein-rich meal, three times a day, seven days a week. I know I don’t always have the time! And if you need a solution for getting some protein on the go, one thing that can be helpful is using a protein powder.

There are lots of protein powders on the market, including classic whey protein (which is made from dairy) or plant based/vegan powders made from soy, hemp, rice, or peas. Lots of people now are also turning to collagen protein made from cows, fish and poultry. Although they are mostly marketed as a beauty supplement, you can get between 10 to 20 grams of protein with most brands.

When it comes to collagen protein powder, however, keep in mind that it mixes much better in warm liquids like coffee, tea, hot cocoa or matcha. Cold liquids can cause it congeal, and although it’s okay to drink, it’s also not very pleasant. Add about one tablespoon at a time to see if you like it because sometimes there is an aftertaste.

How to incorporate protein for meals and snacks

For breakfast, try to include eggs, yogurt, whole grains, or smoothies with protein powder or collagen protein powder in your morning coffee or tea, hot cocoa or matcha. At lunch and dinner, try to include a meat or meat alternative, tofu, eggs, beans, dairy, or whole grains. And at snacktime, you can easily grab foods like yogurt, cheese, jerky, beans (like edamame), hummus, eggs, nuts, nut butters, seed, or a protein bar with over four grams of protein in it.

At this point you may be asking: What if you have no time to pack something or order something? Consider a premade nutrition shake like Premier protein, Orgain, Soylent, or Core. However, I would note that these shakes may not be a great long term strategy for a healthy diet, depending on your goals, but it could help in the short term.

If you’re looking for more ways to get more protein and are interested in a nutrition plan that is tailored to you, book an appointment with me.

NutritionDanielleprotein, vegan, vegetarian, diet