When you need a hit of protein, meat may seem like the obvious choice. But if you’re a vegetarian, not a fan of meat or just bored with the usual fare, there are other options.
Protein forms the building blocks of your body, comprising your skin, muscles, blood, bones and cartilage. It promotes blood clotting, growth and development of tissues and organs. “Optimal protein intake is especially important for weight loss and healthy aging, not to mention repairing tissues and cells, fluid balance, bone health and so many other functions of the body,” says Sarah K. Weiss, RD/LDN, a registered dietitian, weight loss specialist and yoga instructor in Boca Raton.
Think beyond meat to get your protein. “While meat gives you the most bang for your buck when it comes to protein, plenty of non-meat options are great to work into your diet whether you’re vegetarian, taking a break from meat or just want more protein choices,” says Weiss. “Get a variety of sources because each carries different vitamins and minerals.”
Eggs
Eggs contain essential amino acids the body needs to function. “Eggs are a perfect package of protein and healthy fats to start the day,” says Weiss. Plus, they offer vitamins, including vitamin D, minerals and antioxidants. They’re also rich in choline, which is important for brain health and memory. Integrate eggs into your day by enjoying a hard-boiled egg or an omelet.
Greek Yogurt
Tangy Greek yogurt is richer and creamier than regular varieties because it’s made by eliminating liquid whey and lactose. That process nearly doubles Greek yogurt’s protein content compared to regular varieties, says Weiss. Add berries, chopped nuts or a little honey. Just choose brands with little to no sugar so you don’t sacrifice the yogurt’s protein levels.
Edamame
Those soybeans you snack on at a sushi restaurant offer more protein than other legumes. Edamame is a whole soy food, which means it has all nine essential amino acids your body needs. It also contains calcium and magnesium for bone health. Toss some into your salad, stir-fry or soup.
Quinoa
This seed’s protein and fiber support satiety, muscle repair and digestion and contains essential amino acids. Serve it as a side dish, as a stuffing for roasted peppers or mix it into a yogurt parfait for double plant protein.