7 protein sources for meat eaters

If you’re one of those who don’t eat meat, know that there are excellent protein-rich options that can and should be part of your diet.

One thing is certain: protein cannot fail to be present in our food. They are necessary for the body to produce essential parts of the body, such as muscles, hormones, tissues, skin and hair.

Many people believe that people who choose not to eat meat, such as vegetarians, for example, tend to have serious problems due to the lack of this nutrient so important for the body.

It is important to say that the lack of meat does not cause a problem to a person’s body, as long as he substitutes this protein source for another. That way, the body is able to ingest the necessary amount of protein without experiencing difficulties.

1. Eggs

In just one unit of the hen’s egg, it is possible to find up to 9 grams of protein, in addition to few calories, several nutrients and a good amount of vitamin B12.

2. Mushrooms

The great advantage of mushrooms is due to the huge variety available, such as: paris, shitake, shimeji, funghi and others. In addition, they are extremely powerful when it comes to protein.

Only 100g of ready-made mushroom – already without water – contains the same amount of protein as a 100g piece of red meat.

3. Quinoa

Quinoa has a high protein content and is noteworthy for the versatility in which it can be consumed, either in flakes in juice or yogurt, or cooked in substitution for rice.

4. Soy

For the followers of veganism, soy is a very common food, often used as a meat simulator and appearing in various dishes.

Therefore, in order to consume all its nutrients and proteins, it is necessary to pay attention to the method of preparation, as it needs to be soaked one day before consumption and be very well cooked.

5. Shoots

Did you know that sprouts are excellent sources of energy? Yes, they are a young food and great to be included in any type of diet. In addition, they have several consumption options such as: sunflower, alfalfa and beans.

They can be eaten in salads and sandwiches with other healthy ingredients.

6. Seeds

Among the seeds, the best known is chia. It is an almost inexhaustible source of protein and calcium, in addition to having enormous amounts of omega-3, ideal for treating heart health.

If you are a vegetarian and consequently do not eat fish, know that chia is essential for you, as fish is one of nature’s greatest sources of omega-3 and chia can replace that nutrient.


Although they are not meat substitutes, the leaves have nutrients that help the protein in other foods to be better absorbed, which is also essential in a diet that restricts meat consumption. Therefore, it is worth betting on its variety and the way to consume it, which can be cooked, sautéed or raw, in the salad and more.

See how you can replace meat protein with other foods? If you’re having trouble finding replacements, this list can be a great option for you to follow and enjoy!

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