Protein helps us to build muscle, strong hair and nails and is the key to helping us feel fuller, longer, which is essential for weight loss. We all know meat and dairy are protein sources, but there are plenty of other ways to increase your protein consumption. Here are five meat-free, high-protein options.

  • Not only do Chia seeds have 4g protein per 2 Tbsp, they are also high in omega 3, calcium, and iron (eight times more omega-3 than salmon, six times more calcium than milk, and three times more iron than spinach). Add 1 Tbsp to your morning smoothie. 
  • Greek Yogurt is stripped of its liquid whey, which results in a thicker, more concentrated, creamier yogurt with double the protein of regular yogurt (15-20g per 6 oz). Eat it plain for breakfast or add it to the dinner menu with this roasted eggplant and tomato dish.
  • Tempeh is minimally processed soybean similar to tofu that has a somewhat nutty. It has 15g protein per serving and can be steamed, blackened, marinated, or crumbed into sauces and stews, and tempeh tacos.
  • Green Peas pack a protein punch (8g per cup), are inexpensive, tasty fresh or frozen, and most people have a can or two stuffed in the back of their pantry. Add green peas to salads or try this yummy green pea guacamole.
  • Lentils.  Unlike other beans, lentils don’t have to be soaked, making them a great option for a quick dinner. Try lentil burgers for a delicious, low-calorie, quick meal (just 25 minutes to prepare).

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

Active Medi-Weightloss® patients should consult the experts at their location on whether the food and recipes are appropriate for their stage of the program. Chia seeds are a healthy source of fat, with 1 oz (3 Tbsp) containing about 9g of fat.