How to Get Protein without the Meat

How to Get Protein without the Meat

Some experts say that it is better to give up meat, others – that it is one of the sources of protein and food that gives us energy. But at the same time, meat provokes many diseases, especially cardiovascular.

So the golden mean is: do not give up meat completely but do not eat it too much.

Is meat useful or not?

Meat is a really valuable product of animal origin, containing protein and essential amino acids, but frequent consumption of meat leads to cardiovascular disease, high blood pressure, atherosclerosis.

Foods analogous in protein content

Chicken eggs

They have almost 100% digestibility of protein and are well tolerated by the human body (only if there is no allergy to eggs; as a rule, it happens to the yolk).

Low-fat cheese

The lower the fat content, the higher the protein content.


This cheese contains 35.7 g of protein. But due to its taste, it is used more like a food supplement than a main meal.

Hard cheeses

These cheeses also contain 22-25% protein and can completely replace meat several times a week.


Tuna, salmon, sardines – an excellent source of animal protein with good digestibility.


Shrimp, squids, scallops are a valuable source of protein, as well as iodine and other trace elements.

Red and black caviar

Caviar contains about 30 g of protein.


Peanuts, pistachios, almonds contain from 20 to 26 g of protein and can be a great addition to any salad. Thus a full dinner is provided.


Mung beans, lentils, chickpeas contain more than 20 g of protein. A huge number of delicious dishes can be prepared from them – from pate to cutlets.


Amaranth, quinoa – cereals that are rich in protein and essential amino acids will be a bright hearty alternative to meat products.

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