We all know that eating adequate protein is vital for promoting a healthy weight, increasing lean muscle mass, and even for the healing of certain injuries.
While foods like chicken and beef are many people’s go-to choice for protein, there are plenty of other options when meat isn’t available, is being avoided, or simply isn’t appropriate for the setting (who wants to snack on a steak at 3 PM?).
Consuming less meat can be beneficial for your health as well. It can decrease your risk of the following health conditions:
- Heart disease
- Stroke
- Obesity
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Many cancers
Also, evidence suggests that reducing meat intake may help leave a smaller carbon footprint on the planet. It is no wonder that many people are looking for alternatives to a typical turkey sandwich lunch or hamburger dinner.
Eating enough protein while limiting meat can be simple and satisfying. But as simple as it is to decide to limit certain foods, it can be equally as challenging to figure out what TO eat instead!
What you choose to eat in place of the meat is an important factor; loading up on processed and high sodium foods will likely not do you much good in the nutrition department.
How to get more protein without meat in your diet
To give you some inspiration, here are six ways to sneak in protein if you are limiting or avoiding meat:
1. Use vegan rice protein powders in your morning oatmeal
Oatmeal is a nutritious and hearty breakfast option that is a staple for many, but preparing it the traditional way results in a high-carb meal that is relatively low in protein.
Pump up the protein in your otherwise boring oatmeal with some additions:
- Add a scoop of our rice protein powder to your hot oatmeal
- Add a tablespoon of nut butter to your hot oatmeal and let it melt into your breakfast as you stir it
- Sprinkle seeds and nuts on top of your oatmeal for a healthy crunch that is fueled with plant-based protein.
Getting extra protein into your body at breakfast time could set you up for a successful day. It will keep you satiated and prevent those mid-morning tummy grumbles.
2. Make your smoothies with pea protein
Have you ever tried a smoothie made with green lentils? We promise you wouldn’t even know the lentils are in there if we didn’t tell you.
Lentils are naturally high in plant-based protein and are chock-full of antioxidants and fiber.
Adding ½ cup of green lentils (not dried!) to your traditional green smoothie will fuel your body with protein to help keep you going. Feel free to add a scoop of our vegan pea protein powder for an extra boost!
3. Add protein to baked goods
Adding a vegan protein powder like Naked Pea to baked goods is a sneaky way to add more protein to your day. Simply add a scoop to your favorite muffin, bread, or pancake recipe.
Just keep in mind that you may need to add a little more liquid than usual to prevent dryness. Play around in the kitchen until you dial in the ratio that works best for you!
4. Whip up some vegan energy bites
Energy bites are all the rage these days. One Pinterest search will result in thousands of recipes for these yummy two-bite snacks.
Using ingredients like nut butter, chia seeds, and vegan protein powder will help increase the protein content in these bites. If you are new to energy bites, try this recipe on for size:
Ingredients:
- ½ cup natural peanut butter (smooth)
- ¼ cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/3 cup Naked Rice
- ½ cup rolled oats
- 2 tablespoons chia seeds
- ½ teaspoon cinnamon
- ¼ cup coconut flakes (unsweetened)
Instructions:
Add all ingredients to a food processor and blend until smooth. Using your hands to form the mixture into 12 balls and store in an airtight container in the fridge until ready to enjoy.
5. Make pureed veggie soup with a boost
If you are whipping up a cream-of-“fill in the blank” soup, what is stopping you from adding a scoop of your favorite protein powder?
No, we’re not talking about adding the chocolate powder to your creamy carrot soup. But a little bit of vegan protein powder is the perfect way to give you soup a protein boost.
Just keep in mind that you shouldn’t dump an entire scoop into your soup at once. Slowly whisk your powder into the soup to prevent a clumpy and goopy mess!
6. Mash your potatoes with some extra protein
Who doesn’t love mashed potatoes? Those savory and velvety tubers are a Thanksgiving favorite for good reason.
Unflavored protein powder is a perfect addition to mashed potatoes, but the ratio could get a little tricky. Check out this video to learn how to make the perfect protein-packed mashed potatoes and then get yourself to the kitchen stat!
Bottom Line
Fueling your body with high-quality protein is an easy fete with the right ingredients in your arsenal.
Embracing vegan protein sources like Naked Pea, Naked Rice, and other plant-based protein sources are some ways how to get more protein without meat in your diet.
