Protein Alternatives: 18 Foods to Reach Your Protein Goals

Meat can be replaced with a smart combination of protein alternatives or plant-based protein sources. 

Whether you’re a vegan, a curious carnivore, or simply someone seeking to broaden your dietary horizons, the world of protein alternatives offers a range of possibilities. 

Let’s start.

What are alternative proteins?

Alternative proteins are food products that provide protein without relying on traditional animal sources like meat, dairy, and eggs. They’re innovative ways to get the protein we need without the environmental and ethical downsides of conventional animal agriculture.

Here are the main types of alternative proteins:

1. Plant-based proteins: These are the most common type of alternative protein made from various sources like soybeans, peas, lentils, chickpeas, wheat, and nuts. They can be processed into a wide range of products, including:

• Tofu and tempeh: Made from soybeans, these are versatile staples in stir-fries, salads, and sandwiches.
• Plant-based burgers and sausages: These are becoming increasingly popular and can be made from various ingredients, including pea protein, mycoprotein (made from fungi), and even jackfruit.

• Plant-based milks: Almond milk, soy milk, and oat milk are just a few of the many dairy alternatives available. They can be used in just about anything you would use cow’s milk for, from cereal to lattes

2. Cultured meat: This is also known as cell-based meat or clean meat, and it’s produced by taking animal cells and growing them in a lab. It’s still in the early stages of development, but it can potentially revolutionize the meat industry.

3. Fermentation-based proteins: These are made using microorganisms like bacteria or yeast to grow protein from simple ingredients like sugar or air. Mycoprotein, used in some plant-based meats, is an example of a fermentation-based protein.

Alternative proteins offer several advantages over traditional animal-based proteins, including:

• Reduced environmental impact: Animal agriculture is a major contributor to climate change, deforestation, and water pollution. Alternative proteins have a much lower environmental footprint.
• Improved animal welfare: Traditional animal agriculture can be cruel to animals. Alternative proteins can help to reduce animal suffering.
• Improved human health: Some alternative proteins are lower in saturated fat and cholesterol than animal proteins, and they may also be a good source of fiber and other nutrients.

Best Protein alternatives

Let’s look at some best foods to replace meat protein. 

Legumes

Lentils 

These tiny nutritional powerhouses come in various colors and are packed with protein, fiber, and iron. They’re incredibly versatile and can be used in soups, stews, salads, and even as a burger patty substitute.

Beans

Similar to lentils, beans are a great source of protein, fiber, and other nutrients. Black beans, kidney beans, chickpeas, and pinto beans are all popular choices. You can enjoy them in tacos, burritos, chili, or simply roasted as a snack.

Tofu and tempeh 

Made from soybeans, tofu, and tempeh are complete protein sources, meaning they contain all nine essential amino acids. Tofu is soft and sponge-like, while tempeh has a denser, nuttier texture. Both can be marinated, baked, fried, or grilled and used in dishes.

Nuts and seeds

Almonds, cashews, and walnuts

These nuts are a good source of protein, healthy fats, and fiber. They can be enjoyed as a snack, sprinkled on salads or yogurt, or used to make nut butter.

Chia seeds and hemp seeds 

These tiny seeds contain protein, fiber, and omega-3 fatty acids. They can be added to smoothies, oatmeal, yogurt, or baked goods.

Grains and cereals

Quinoa

This ancient grain (quinoa) is a complete protein and a good source of fiber, iron, and magnesium. It can be cooked like rice and used in a variety of dishes.

Oats

Oats are a healthy and satisfying breakfast food that is also a good source of protein and fiber. They can be enjoyed hot or cold, with or without toppings.

Ezekiel bread

This sprouted grain bread is a good source of protein, fiber, and several vitamins and minerals. It’s a healthy alternative to white bread.

Vegan Protein Powders

They offer a concentrated dose of plant-based protein while being packed with additional nutrients and benefits. Here’s a deep dive into the world of vegan protein powders:

Types of Protein Sources:

Soy protein

A high-quality, complete protein source with all essential amino acids. Can be sensitive for some individuals due to potential allergens.

Pea protein

Hypoallergenic and easily digestible, making it a good choice for those with soy sensitivities. However, some find the taste slightly chalky.

Brown rice protein

Mild flavor and hypoallergenic, but low in lysine, an essential amino acid. Needs to be combined with other plant-based protein sources for complete protein.

Hemp protein 

Rich in essential fatty acids and fiber, along with good protein content. Has a slightly earthy flavor.

Mixed blends 

Combining multiple protein sources like peas, brown rice, and hemp can offer a complete amino acid profile and a more balanced flavor.

Other plant-based sources

Nutritional yeast 

This deactivated yeast is a great protein, B vitamins, and iron source. It has a cheesy flavor and can be sprinkled on popcorn, pasta, or vegetables.

Seitan 

Made from wheat gluten, seitan has a meaty texture and can be used in various dishes, such as stir-fries, stews, and sandwiches.

Vegetables

While not as high in protein as other sources on this list, some vegetables like broccoli, spinach, and Brussels sprouts contain a decent amount of protein.

What should I eat for protein instead of meat?

To get the most out of protein while avoiding meats, you need to:

• Eat a variety of plant-based protein sources throughout the day.
• Combine different protein sources at each meal.
• Snack on protein-rich foods, such as nuts, seeds, and hummus.
• Read food labels carefully to choose plant-based foods that are high in protein.
• Consider adding a vegan protein powder to your smoothies or shakes.

If you are a vegan/vegetarian, you should opt for high protein vegetables and beans to reach your daily protein goals.

If you are a Lacto-ovo vegetarian, you can rely on:

• Eggs
• Cheese
• Yogurt