Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!
single

SUBSCRIBE TO OUR Newsletter

  GET FOOD MONSTER AppX
Food Monster - Features

10 Simple Ways to Eat at Least 10 Grams of Protein at Each Meal Without Meat

LIKE OGP ON FACEBOOK :

Getting enough protein during meal time is really no biggie, so relax if you’ve decided to push meat aside and make way for plant-based options—good choice! Eliminating meat also reduces the risk of a number of health issues but it doesn’t reduce your ability to enjoy a meal. In fact, making meals delicious without meat is really so simple and satisfying. Protein concerns, however, are still one of the main reasons that people include meat on their plates. Some common myths are that plants can’t supply enough protein or the right types, but that’s really not true. It’s not shameful to say you enjoy eating meat, but know that it isn’t required by the human body to supply enough protein. In fact, you can actually overdose on animal protein, while plants supply beneficial amino acids the body uses without causing a harmful imbalance to occur.

How Much Protein Do We Need at Meals?

One issue many people struggle with is how much protein is enough. Generally speaking, everyone has different needs when it comes to protein content at meal time. Depending on your weight, athletic practice, age, hormones, and lifestyle factors, you may need more than other people need. However, most meals shouldn’t contain less than 10 grams of protein per meal. Why? Because this will provide balance to blood sugar levels, while also supplying amino acids to the neurotransmitters that help your nervous system function. Protein is also helpful for the digestive process, even in small amounts. It can give you sustained energy through the day by boosting metabolism. Not enough will leave you hungry shortly after a meal (as will eating too much sugar or junk food) while eating too much might actually cause digestive upset or can actually cause too much insulin in the body. Ten grams, however, is a safe number that everyone can achieve without much thought. Then, if you’d like to add more (such as 15-20 grams per meal if you’re active), you can certainly do so. You should also aim to include 5-10 grams with each snack you eat to be sure you get enough and for the same nutritional benefits.

Here’s how to get 10 grams of protein without any hassle at each and every meal!

Choose one of these or combine more of them to achieve even more protein per meal:

1. Eat 2 Cups of Spinach

Roasted-Veggies-With-Buttery-Garlic-and-Spinach-Salad--1200x800 (1)

This option alone will give you 10 grams of protein. While greens are not a complete source of protein, spinach is a unique source. It’s filled with muscle-boosting and satiating properties including iron, B vitamins, chlorophyll, magnesium, fiber, and it is very filling. You can enjoy it in any entree, a smoothie, make a salad or use it in place of other greens however you like. 

 

2. Eat 1/3 Cup Legumes 

pita (2)

Lentils, chickpeas, and other legumes are excellent sources of protein. Each have different amounts, but 1/3 cup serving will give you 10 or more grams. Legumes are excellent sources of vitamins and minerals too, such as iron, magnesium, and potassium.

 

3. Pair Seeds With Greens

smoothies-1200x750 (1)

Seeds like pumpkin, sesame (or tahini), hemp seeds, sunflower seeds, and other seeds (chia, flax, etc.) all contain protein, as do all leafy greens. Pairing the two together at a meal will increase the protein further and aid in digestion. Depending on the seed you use, amounts will differ, however if you use at least 2 tbsp. seeds and 2 cups of greens, you’ll achieve 10 grams quite easily.

 

4. Eat 1/3 Cup Beans

Rajmah_3_550 (1)

Like legumes, beans are packed with protein. A 1/3 cup serving will give you at least 10 grams, with some options like black bean and kidney containing slightly more.

 

5. Eat Overnight Oats for Breakfast

yogurtandoats-1066x800 (1)

Making overnight oats with oats, chia seeds or tahini, and simple almond milk for breakfast can easily help you reach 10 grams. Oats contain 7 grams per 1/3 cup while chia seeds contain 3 grams per 2 tablespoons. Tahini contains 8 grams per two tablespoons, which alone would help you reach your goal. You can add more protein by using almonds, hemp seeds, or hemp milk in place of almond milk as well.

 

6. Make a Protein Smoothie (or Smoothie Bowl) With Hemp Protein Powder or Hemp Seeds

bowl3

Hemp protein powder and hemp seeds are packed with 13-16 grams of protein per serving (depending on the brand and type you use). Use this as your protein source in the morning and you’ll easily go over the 10 gram mark. See our smoothie recipes and give this a try!

 

7. Use Almond Butter and Greens in a Smoothie

greenproteinsmoothie-1200x800 (1)

Almond butter contains 7 grams of protein per 2 tablespoons, so add it to a green smoothie that includes at least 2 cups of greens (kale and spinach are best) for a nice protein boost, not to mention a delicious flavor! Ingredients that pair well with this combo include blueberries, almond milk, sliced banana or frozen berries, and some chia seeds for texture and thickness (and  more protein!).

 

8. Eat a Variety of Veggies

bowl (3)

Vegetables all contain protein, even if in small amounts. The more you eat of them per meal, the more you can add protein to your diet easily. Mushrooms have 3 grams per 1/2 cup, sweet potatoes have 4 grams per potato, broccoli has 4 grams per cup, and green beans contain 4 grams per 1/2 cup just as examples. Including a variety of veggies at each meal won’t only boost your protein content, but they also help satiate the body, energize the body, and compliment other sources of protein like grains, beans, nuts, and seeds.

 

9. Try Tofu or Tempeh

Teriyaki-Stir-Fry (1)

Not everyone likes soy or believes it’s right to eat as the main source of meatless protein, but you should consider trying it if you’re on the fence. Many people love tempeh and tofu because they’re whole food sources of soy, while others may stick to edamame (green soybeans) or other types of beans instead. Tofu and tempeh are complete sources of protein and many people enjoy them in place of meat; they also add 10-15 grams per 1/2 cup at meal time, another winning factor for people concerned about protein needs.

 

10. Pair Quinoa With Nutritional Yeast

Veggie-Grain-Goodness-Bowl-by-@JesseLaneWellness-vegan (2)

These two foods are rich in complete proteins, which is a great way to get enough protein and a tasty option at that! Quinoa contains 6 grams per 1/3 cup and nutritional yeast contains 8 grams per two tablespoons. Sprinkle at least 1 tablespoon onto some quinoa for 10 grams of protein, B vitamins, magnesium, and an incredible meal that keeps you going strong.

There are of course many, many options for adding more protein to your day and at every meal. To help get you started, see our 25 sources of vegan protein, our Plant-Based Protein Guide, and check out our protein-rich recipes.

What’s your favorite way to add protein to your meals and snacks?

BONUS Recommendation: Download the Food Monster AppChickpea and Spinach Curry

If you enjoy articles and recipes like these and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

The Food Monster app has over 8k recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8k+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!

Lead Image Source: Quinoa Fruit Salad

Want to read more posts like this? Sign up for our newsletter below!​

Browse through some recent posts below:

You Are Going to Fall in Love With These 10 Plant-Based Turkish Dishes

Lahmacun: Turkish Pizza

Happy National Ice Cream Cone Day! Try These 5 Fall-Inspired Vegan Ice Creams

Get Out! This New Candy Shop Offers Vegan ‘Squid Ink’ Ice Cream!

UK Vegan Fair Brings Together Street Food, Great Music, Vintage Shopping and A Vegan Bar!


Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

18 comments on “10 Simple Ways to Eat at Least 10 Grams of Protein at Each Meal Without Meat”

Click to add comment
patrick maina
4 Months Ago




Here is my story. grateful

My wife was diagnosed with a cancer, ( before i learnt of Rick Simpsons oil / RSO ) the hospital said to do chemotherapy and radiotherapy.. she did.. and went through a lot.. but no cure, after a while the doctors said the cancer was spreading and we could look for alternatives.. i searched the internet and found out about the oil.. asked alot of questions.. watched the videos etc.. we made the oil our selves but it couldn\'t just work out we were doing more harm than good and the cancer was still there spreading, i searched more on the internet i found a testimony on how a lady got the oil via an email, [email protected] immediately copied the email: i wrote to this very email [email protected] and in an hour later i got a reply back asking me some few questions, and enlightened me on how to get the oil in the next 48hours, i placed my order and in the next 48hours the medication oil got to us. immediately my wife started using the oil, it been two months now, since my wife has been using the medication oil and the cancerous problems are gone this very fact was clarified by the doctor.

i put up this piece of testimony for the sake of those once who need this oil to please don\'t die in silence their is a cure for your cancer today email: [email protected] and get the oil.



Reply
Karen Alden
1 Years Ago

Sydney


Reply
Katrine Brungaard
1 Years Ago

Antony Fakebook <3


Reply
Katrine Brungaard
1 Years Ago

Antony Fakebook <3


Reply
Ashley Vannatter
1 Years Ago

Fabrice Gregory-Belle


Reply
Lesley Shuker
1 Years Ago

Is that enough protein I don't think so


Reply
Jenny Keppelman
1 Years Ago

Sean


Reply
Alex Regalado
1 Years Ago

Rachel Olshansky


Reply
Sarah Scott
1 Years Ago

Nancealot Vargas


Reply
Bob Cooney
1 Years Ago

11. Eat seitan.


Reply


Subscribe to our Newsletter




Follow us on


Do Not Show This Again

×

Submit to OneGreenPlanet


Terms & Conditions ×
  GET FOOD MONSTER APPX