By Jeff Millet


We all need protein. Meat is one of my favorite things to eat. 

Especially Bacon and Hamburgers. Combine Them... even better :)

But what if you don't like eating meat all the time?

I have a few clients that are vegan, so it makes me think about non meat

protein sources and what are the best choices for these clients.

Protein is a major muscle-building source, and foods that are high 

in protein leave you satisfied for longer than high carbohydrate foods. 

Eating protein will help boost your metabolism, burn more calories,

and help you repair damaged muscle faster.

I think it is a good idea for everyone, vegan and no vegans alike, 

to add in a variety of protein sources.  

I even from time to time implement meat less mondays,

just to give my digestive system a break.  It also makes you get creative

to get your protein in for the day.

Here is a list of the main non meat protein sources I recommend. 

Quinoa Salad

Quinoa Salad


1.  Quinoa  - 8 grams / protein / cup

This grain originates in South America and has more protein than rice.

It can be used as a side to vegetables, mixed into oatmeal or chia seeds,or 

added into scrambled eggs.  It is also a great source of potassium,

phosphorous, and magnesium.

2.  Nuts  -  1/4 cup of almonds = 8 grams / protein

These are dense in fat and calories, but adding a handful a day is a 

great way to increase health without weight gain. Crush them up

and add them to salads, oatmeal, and yogurt.

My favorite nut snack is almonds.  I keep some in the front of my pantry.

This way when I get that urge to graze and go to the pantry, they are the first 

thing I see.  One handful is enough most times to curb my bored /salt craving.

3.  Seeds   - Chia seeds have 5 grams / protein / oz

Seeds can provide carbohydrates, protein, healthy fats, and antioxidants.

Chia seeds are a favorite of mine. They contain omega 3 fatty acids, are 

rich in fiber, and are a good addition to oatmeal, quinoa, or a smoothie. 

4. Beans   -  41 grams / protein / cup

Beans are packed with fiber and have protein as well.  They can be served

warm or cold in salads or as a stand alone.  I enjoy making a cold 3 bean salad.

Add olive oil, lemon juice, cilantro, salt and pepper, and some scallions.



5.  Spirulina (seaweed)  - 5 grams / protein / tblespn

Spirulina is 70 % complete protein. Beef is only 22 %. 

It is also high in vital amino acids and minerals, such as iron.

The best way to get this in to your diet is to buy it in powder form

and put it into a smoothie.


Try adding some of these non meat based protein sources to your weekly diet.  

It is good for your body to get a variety of different foods and nutrients.  

I know personally I can get bored eating the same old chicken , rice, and 

vegetable dinner all the time.  Its fun to mix it up and add something fresh.

Here is a quick list of some of some vegan proteins and their values.

Food    /     Protein

Spirulina        5 grams / tblespn

Beans            41 grams / cup

Quinoa          8 grams  / cup

Almonds       32 grams / cup

Chia Seeds    5 grams / ounce

Cashews       22 grams / cup

Tofu               20 grams / cup

Peas              8 grams / cup

Spinach          1 gram / cup

Broccoli        2.6 grams / cup

Mushrooms    2.5 grams / cup

Mix in these, non meat based protein sources, into your diet for extra protein with out the 


If you need help with your nutrition and workouts, click the link below and we can talk

more about our program and what you can do to change your current fitness / health.

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