A well balanced diet includes carbohydrates, fats, and protein. Many find their protein in some grilled chicken or a pork chop. But if you’re a vegetarian, vegan, or simply not much of a meat eater, getting all the necessary protein can be difficult.

Whether you’re averse to meat because you prefer non-animal products or because certain meats just don’t jive with your diet, you have other options! You can find protein in tons of non-meat products.

Beans, Legumes and Grains

BEANS: Beans are high in fiber and magnesium, and they come in many different types. Try red beans and rice, white beans in soup, black beans on a salad, or pinto beans in a chilli.

LENTILS: Lentils are full of iron and antioxidants. They come in red or green and can be cooked and served a lot like beans. Try them in Indian cuisine, salads, or in a veggie burger patty.

QUINOA: Quinoa is full of fiber and is a great substitute for rice, cous cous, or pasta. You can even try experimenting with the red, black, and beige varieties, but remember portion control – it’s easy to overindulge.

SOY: Soy is one of the most popular sources of proteins for non-meat eaters. You can prepare products like tofu and tempeh (which are made from soy beans) in almost any fashion. Soy can be bland, so prepare it with loud flavors like onions and garlic in curries and spicy foods. Don’t forget to give soy milk a try! It comes in a variety of flavors and can be used just like dairy milk.

Nuts and Nut Butters

ALMONDS: A handful of almonds is loaded with protein, or you can give almond butter a try! Almonds are also loaded with fat (healthy, though), so beware of our portion sizes.

PEANUT BUTTER: You may notice that many athletes point to peanut butter as one of their favourite snacks, that’s because it’s loaded with protein and health fat. Try a spoonful as a snack or throw some into your smoothie.

Other sources of protein include green peas, edamame (young soybeans), chickpeas, and seeds like hemp, pumpkin, and chia. It isn’t as hard as you think to get all the protein you need to keep your muscles strong. Talk to your Fitspot trainer about their favorite meat-free recipes!

Sammy is the COO and Co-Founder of Fitspot. Sammy is an attention-to-detail aficionado who brings a blend of grit and imagination to the zillions of tasks that confront every startup. She has always thrived in operations, working as a production assistant in LA and managing operations in the fashion industry. Sammy wears many hats at Fitspot, doing everything from sketching app screens to managing the customer experience. Sammy has a B.F.A. from the University of Miami, and hails from Australia.

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