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Numerous seeds and powders in measuring jugs

How to get your protein if you don’t eat meat

29 Nov 2022

From beans to seeds, have a look at our handy list to take all the worry out of sourcing tasty proteins

When you first give up meat, it might not be immediately clear how you’ll get enough protein in your diet. In fact, you might not even be sure which plants are good sources of protein and which aren’t. Don't worry, we can show you how to get your protein if you don't eat meat.

Black beans – 21g of protein per 100g

Black beans make an excellent addition to any meal, either as a side or base dish. They are rich in phytonutrients, fibre, folate, potassium and vitamin B6

Buckwheat – 13g of protein per 100g

Buckwheat is a filling seed which can easily stand in as an alternative to rice in any dish. It’s a good protein source and also contains magnesium, copper, and fibre.

Chia seeds – 18g of protein per 100g

Chia seeds are an excellent source of manganese, magnesium, and phosphorus, with a 28-gram serving containing roughly 1/3 of your daily recommended intake of all three. Chia seeds are also a good source of calcium, fibre, and Omega-3 fatty acids.

Soybeans – 36g of protein per 100g

Soybeans are an edible legume, used in a wide range of products from soymilk to tofu. Aside from being protein rich, soybeans are a great source of fibre, B-vitamins, Omega-3 fatty acids, and calcium.

Hemp seeds – 33g of protein per 100g

Hemp seeds make up a “perfect protein”, having all 20 amino acids, including the 9 essential amino acids which our bodies can’t produce. Also, they’re a great source of Omega-3 fatty acids and fibre, and contain gamma linolenic acid (GLA) which has been shown to promote a healthy hormone balance.

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