Get All the Protein You Need, Minus the Meat

More than half of all Americans are trying to add protein to their diet, according to The NPD Group, a market research firm. But a recently published World Health Organization report that classified processed meats as “carcinogens” — like tobacco and asbestos — has many protein-seekers looking for more meat-free protein alternatives.

The World Health Organization report, published in The Lancet Oncology, included more than 800 previously published studies about diet and cancer, and concluded that processed and red meats, such as beef, bacon and deli meats, increase risk for colorectal cancer, and possibly, prostate and pancreatic cancers.

There’s no reason to become a vegetarian based on the news, but chances are, you get more protein than you need (most Americans do). Plus, there are no downsides to cutting down on the amount of meat you eat. There is overwhelming evidence showing that eating a plant-based diet, like the Mediterranean diet, helps a person reach and maintain a healthier weight — while lowering one’s risk for heart disease, certain cancers, Type 2 diabetes and other chronic conditions.

How Much Protein Do You Need?

The recommended dietary allowance, or RDA, for protein is 0.36 grams per pound of weight. That equals 54 grams for a 150-pound person. The American College of Sports Medicine recommends endurance athletes get about 0.6 grams per pound and bodybuilders need about 0.75 grams per pound. The latest available national food consumption survey data reveals that men eat, on average, about 100 grams of protein per day, while women average 68 grams — probably more than the average sedentary adult needs.

As a “flexitarian,” or part-time vegetarian, some of the ways I ensure that I get the protein I need to build and maintain muscle mass is with Greek yogurt, legumes (beans, lentils and peas), soy foods and nut butters. I also use some of the protein-enhanced options in the supermarket, such as legume-based Tolerant pasta, which has more protein per ounce than beef, and pea protein-infused breakfast cereals that have more protein per serving than an egg. I also try to have a serving — about an ounce — of nuts every day, not only for the protein, but because a major study recently published in the International Journal of Epidemiology reported that adults who ate nuts most frequently (just 1/3 of an ounce daily), slashed their risk of dying of major health conditions — heart disease, cancer and Type 2 diabetes — by up to 23 percent.

Meat-Free Choice	Grams of Protein/Serving*
Split peas	24 grams per ½ cup
Greek yogurt (plain)	20-22 grams per cup
Tolerant lentil or black bean pasta	21-22 grams per 3 ounces
Cottage cheese	13 grams per ½ cup
Lentils	9 grams per ½ cup
Chickpeas	20 grams per ½ cup
Protein-enhanced cereal, such as Great Grains Protein Blend, Kashi Go Lean or Cascadian Farm Protein Granola	8-10 grams per cup
Beans, such as navy, pinto or black	7-10 grams per ½ cup
Whole grains, such as quinoa, Kamut, barley, oats, buckwheat or wild rice	7-10 grams per cup
Seeds, such as hemp, chia or pumpkin	5-9 grams per ounce (about ¼ cup)
Firm tofu	9 grams per 3 ounces
Nut butters, such as peanut or almond	6-8 grams per 2 tablespoon
Soymilk	8 grams per cup
Nuts	6-7 grams per ounce
Eggs	6 grams per large egg
*Check Nutrition Facts labels of products for grams of protein per serving.