How do I eat enough protein if not eating meat?

[GezFox]

Hi there! Like many I am wanting to cut down on meat but trying to work out how to get enough protein into my diet ? I know that many veg , lentils, chickpeas all contain protein but I would have to eat a ridiculous amount to hit my protein goal each day.
So aside from eggs and Greek yogurt, where do you get all your Protein from ? Thanks 😊

Beans
Cheese
Tofu
Quorn
Lentils

Nuts too

I’ve swapped beef burgers for beyond burgers. Seems better than soy based meat substitutes and they are reasonably high in protein. Ditto their meatballs. Might be worth looking at. I don’t eat that sort of thing too often though as it bothers me a bit that it’s not something I’ve made from scratch.

Legumes - lentils, beans
Tofu
I usually replace rice with either bulgur wheat or quinoa which is quite protein rich.
Spelt porridge for breakfast.
Quorn - not everyone likes it though, I quite like the mince and the chicken for fajitas x

What is your protein goal? I’ve been vegetarian/ mostly vegan for decades and it’s my understanding that virtually no one in a developed nation is short on protein in their diet, there’s more than enough in lentils, chickpeas, tofu etc.

How much protein do you need each day?

A chickpea curry would be about 8/9 grams

Half a cup of lentils is over 20 grams of protein

And egg is around 12grams

An average female needs 45g per day

Quinoa is a complete protein.

Lentils and rice served together contain more protein than the individual totals added together because the incomplete proteins combine to form a complete protein. I think the same is true with e.g. beans on toast hut I’m not sure.

King oyster mushrooms are pretty high in protein protein too. Lovely in a curry.

I eat mainly beans, lentils, chickpeas, tofu, seeds & nuts and high protein home-made bread

Oh and porridge and veggie sausages and sometimes one of the pea protein burgers (made into meatballs)

Cottage cheese is really high protein

The recommendation is 0.8g protein per kg of bodyweight
Things like fish, lentils, beans, Quorn,tofu, seitan, tempeh etc are good sources, as are eggs,cheese, quark and Greek yoghurt. But don’t forget that lots of other foods contain protein too - mushrooms have 3.5g per 100g, garden peas and other green veg have a good amount too

Great suggestions already. If you are having a day where you are low on protein you could always buy some whey protein powder. There are lots of high-protein variations of cheese (brand eat lean), youghurts (lindahls kvarg brand is good), snack bars (alpen protein), cereals (protein weetabix) and even crisps nowadays (protein corners)!

Yoghurt*

One cup cooked quinoa provides about 8 grams of protein and 5 grams of fiber

All brilliant ideas thanks so much! I am aiming for about 50g per day .

www.slimmingworld.co.uk/recipes/carrot-and-coconut-dhal Like this recipe using lentils, great with a tomato, onion and cucumber salad for lunch

basementbakehouse.com/2016/11/syn-free-mac-cheese-macaroni-slimming-world/ Eggs and cottage cheese add to the protein in this dish