Best Sources of Non-Meat Proteins

If you're committed to maintaining a vegetarian diet, it can be hard to eat enough non-meat foods that will help you meet your daily protein requirements. Your body needs protein for muscle repair and rebuilding after an intense workout, and for general functioning. Fortunately, there are several non-meat proteins out there and many are versatile enough to be used in a variety of dishes.

Here are six of your best sources for non-meat proteins:

#1: Tofu

Tofu is made out of soy milk and is an important part of the vegetarian diet in India and throughout the Far East. It's also one of the most versatile sources of non-meat protein, and can be cooked and prepared in a variety of ways. Add it to salads, cook it up in a stir-fry, or use it as a base for a healthy smoothie.

#2: Whole Eggs or Egg Whites

The whites of an egg are full of protein and can be a great addition to any meat-free menu. You can also eat the whole egg to get your fill of protein, but keep in mind that the yolk is relatively high in fat and does contain cholesterol. Still, eggs eaten in moderation can be a part of a well-balanced diet. Egg whites are very low in calories -- just about 17 calories per large egg white -- so you can cook up a large egg white omelet while keeping calories low.

#3: Yogurt

Yogurt is a fast-digesting protein and contains about 10 to 14 grams of protein per eight-ounce cup. Stick with plain yogurt when watching your calories, and low-sugar, flavored varieties if you want to enjoy a healthy dessert while boosting protein intake.

#4: Lentils

Lentils are among the most inexpensive types of protein you can find. One whole cup of cooked lentils contains about 18 grams of protein and are also high in fiber. Lentils will fill you up fast and can also help you reach your minimum protein requirements for the day.

#5: Seitan

Seitan, also known as "mock meat" or "wheat meat" is a wheat gluten that can have the same texture as meat in certain dishes. It's also a good source of protein for vegetarians and can be your best choice for a meat replacement if you're a former meat eater. I like to add seitan to stir-fries, stews and other cooked dishes to make all-veggie meals satisfying and nutritious.

#6: Nuts or Nut-Based Spreads

Peanut butter and nut butter lovers rejoice! Nuts and nut butter are great sources of protein, and while they're also high in fat, you'll be adding the good fats to your diet. Walnuts, peanuts, almonds, and hazelnuts can be a tasty addition to any menu. Look for organic or natural nut butters to add flavor to sandwiches and baked goods.

Sources:

Mark's Daily Apple -- Top Ten Protein Sources

HealthAliciousNess.com -- Top 10 Foods Highest in Protein

Harvard School of Public Health -- The Nutrition Source