Get Protein Without Eating Meat

BY Rebecca White-Martin, a Your Health & Wellness Magazine contributor:

Meat, dairy, and fish generally have higher quantities of protein but many plant based sources contain decent amounts of protein as well, and some even offer complete protein and contain all the amino acids your body needs to function properly.
The USDA suggests men aim for 56 grams of protein a day and women go for 46 grams. So whether you’re vegetarian or just trying to cut down on your meat intake, check out these delicious options for protein that are plant-based.

1. Buckwheat – 6 grams of protein per 6 oz. cup serving – about 155 calories
Nutritious and full of energy, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge.
Buckwheat is not a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.

2. Hemp Seeds – 10 grams of protein per 2 tablespoon serving – about 80 calories
Contains amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of essential fatty acids, like omega-3s, which can help fight depression.

3. Quinoa – 8 grams of protein per 1 cup serving, cooked – about 230 calories
A food so healthy that NASA hopes we’ll grow it on interplanetary space flights, quinoa looks a lot like couscous, but it’s way more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles. Filling and high in fiber, it also offers iron and magnesium. Add quinoa to vegetarian chili, or serve with fruit, nuts, and a little honey or pure maple syrup as a hot breakfast treat.

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