How to Get More Protein in Your Diet Without Eating Meat!



If I asked you what the quickest way to add protein into your diet was, you’d probably say add meat to your diet.  While you’re not wrong, what if you don’t eat meat or you don’t have it available at every meal?  Here are five things to add to your diet, that are not lean cuts of meat but are high in protein


1) Eat More Leafy Greens

These are so important and high in protein that they get their own section.  Wait seriously? Yup, you got it. Per gram of food they actually have a good amount so get to chewing! So any leafy green you can think of is great and you want a good variety. Spinach, arugula, kale, chard, collard greens and purple kale are just some examples.  These can be eaten raw in salads (OR SMOOTHIES!) or cooked for a hot variety.  Smoothies are a great way to hide extra greens into your diet while masking the taste, but be careful of how much fruit you add to these smoothies as well.  These are so important and high in protein that they get their own section. 



2) Greek Yogurt

If your one of those people that haven’t kicked dairy out of your diet, greek yogurt is a great source of protein.  We must be careful though when we prepare our parfaits, they can easily become packed with sugar.  Greek yogurt has the added benefit of improving your digestive health with probiotics, aka bonus points!


3) Include More Beans

Beans, beans they’re good for your heart, the more you eat, the more you..well I’ll let you finish that one. Lentils, soy beans, white beans, roman beans, and kidney beans just to name a few.  Remember we want variety in what we are eating so mix and match.  You’ll have to cook these.  Add these to a side dish for dinner atop some brown rice or quinoa.



4) Seeds & Nuts (in controlled amounts)

The key is variety here.  Pumpkin seeds, almonds, Brazil nuts, cashews, hemp seeds, flax seed are all examples of high protein options to add to your diet.  Some of these seeds and even be thrown into a smoothie for added nutrition to your shake.  Don’t be afraid to make your own trail mix with a few of these either.  The more homemade, the better. Do remember, though that they do come along with more fat than protein, so they shouldn’t be your only source of protein intake, but another great one!


5) Protein Supplements 

While all the above are great options for added protein, there is always the option of having a protein shake.  It’s not any better than normal food but for many it can be easy and convenient. This is going to add a bunch of protein to your diet, in a very simple way.  Be careful if you plan on using this as a snack, make sure this is a low carb protein powder. Not all protein shakes are created equal!




Whether you eat meat or not these are all great options for adding protein into your diet while also adding some other nutrition vitamins and minerals.  So here is my challenge for you: 


Choose one of the things above and add it to a meal to eat today (I’m already thinking of the trail mix I’m going to make) and let us know how it goes!


Andie Galinis

Aspiring Pro Volleyball Player

G+O Fit Pro + Nutrition Coach


 Have nutrition questions for Coach Andie? You can reach her at for more!


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