Non-Meat Protein Sources

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, and increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity.

However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. All fish contains mercury. So why not opt for more non-meat protein sources to add to your diet?

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)

• Beans and lentils, all varieties, add to muffins, casseroles, etc
• Tofu and unsweetened soy milk (organic is best for both)
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc) generally have more protein than enriched varieties
• Whole wheat pasta, brown rice, farro, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

If you must have fish, treat it as a treat, and here are a few notes...

• Wild and smaller fish are better because they have more omega-3, less Mercury

• Salmon and black cod are better than others
• Non-albacore tuna is lower in Mercury than other tuna