Best Meatless Protein Sources

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If you’re a vegetarian, or just cutting back on meat, getting plenty of protein is key. Check out these meatless protein options, they will make it easier for you to follow your daily protein goal on the High Protein diet in Lifesum.


  • Lentils  (9g of proteins in 100g)

They are high in protein, low in fat and are a good source of fiber

  • Pumpkin seeds (19g of proteins in 100g)

Pumpkin seeds, also popular as Pepita, are an excellent snack to add to your diet. They are not only delicious, but are also a great source of dietary fiber, unsaturated fat and protein. When roasted they are a perfect crunchy snack.

  • Greek yogurt (fat free- 10g of proteins in 100g)

Thick and creamy compared to regular yogurt. It also provides a significant source of protein for a relatively small portion and can be found in whole fat, reduced fat, and fat-free varieties. The fat free option has 10g of proteins in 100g grams.

  • Tofu (8g of proteins in 100g)

Perhaps the most famous meat-free protein, tofu is made from soybean curds. It is rich in both high quality protein and B-vitamins. Tofu is therefore an excellent substitute for meat in many vegetarian recipes.

  • Peanuts (26g of proteins in 100g)

Loaded with healthy fats so don’t eat too many!

  • Edamame (11 g of proteins in 100g)

Dietitian’s dream: they are a high-fiber, complete protein food with a moderate amount of calories. Need a perfect high-protein snack? Check out this healthy snack.

  • Spirulina (58g of proteins in 100g)

Spirulina is a type of blue-green algae that is rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. Spirulina protein powder dissolves easily in liquid ingredients, but it can also be dissolved and incorporated into other recipes. Add it to homemade granola bars, whipped into homemade hummus and pesto or stirred into cooked oatmeal. Adding just a teaspoon in the blender can do wonders to a smoothie.


With Lifesum, tracking your healthy habits (and the not so healthy ones) becomes a breeze. We’ll help you pick the right food, and eat the right portion sizes, to reach your personal health goals.

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1 comment

  1. By andaluzo on Sun Jan 04 2015

    Hi thanks for the blog entry, what I do want to add to the list are almods and chickpeas. Both a great source of protein and very healthy,