The Ultimate List of Protein Sources (for Any Diet!)

This post has a list of protein sources for any type of diet!

Whether you’re looking for sources of protein for vegetarians, vegans, or meat-eaters… You’ve come to the right place!

Personally, as a newer vegetarian, I’ve had to really take the time to scope out all of the protein options available for me. And I’ve learned that SO many more foods contain more protein than we realize!

So, whether you’re simply wanting to up your protein intake or you’re looking to cut out meat while keeping your protein levels high, this post has you covered. I’m even including the grams of protein per calories with each item in the list!

I hope you enjoy this list of protein sources!

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Best List of Protein Sources

In this list of protein sources, I’m going to start with the sources that anyone can eat (including people who eat meat), and then I’m going to narrow it down to sources of protein for vegetarians, and sources of protein that are vegan-friendly!

Note: The meat-eater could (obviously) eat any of the foods on this entire list…

And the vegetarian could eat anything from the “Non-Meat Protein Sources” down!

Healthy Meat Protein Sources

• Grilled chicken (buy antibiotic and hormone free) (46.1 g. for 246 cal.)
• Lean ground beef (buy grass fed) (28 g. for 230 cal.)
• Fresh sliced deli turkey (13 g. for 76 cal.)
• Fish and seafood (buy wild caught — protein varies)

*Always try and avoid farm-raised meats or meats that do not say they’re antibiotic and hormone free.

*Always try and buy organic meats when possible.

Non-Meat Protein Sources

Post workout protein powder (20 g. for 100 cal.)

Meal replacement protein powder (24 g. for 140 cal.)

Soy products:

• Seitan (42 g. for 208 cal.)
• Tempeh (31 g. for 320 cal.)
• Tofu (33.8 g. for 378 cal.)
• Edamame (17 g. for 189 cal.)

Beans and peas:

• Lentils (15.6 g. for 200 cal.)
• Split peas (14.1 g. for 200 cal.)
• Large white beans (14 g. for 200 cal.)
• Borlotti beans (13.7 g. for 200 cal.)
• Kidney beans (13.7 g. for 200 cal.)
• Lima beans (13.6 g. for 200 cal.)
• Black beans (13.4 g. for 200 cal.)
• Pinto beans (12.6 g. for 200 cal.)
• Navy beans (11.8 g. for 200 cal.)

Nuts:

• Peanuts (7.31 g. for 161 cal.)
• Almonds (6 g. for 164 cal.)
• Pistachios (5.72 g. for 159 cal.)
• Cashews (5.1 g. for 157 cal.)
• Hazelnuts (4.24 g. for 178 cal.)
• Walnuts (4.32 g. for 185 cal.)
• Brazil nuts (4.06 g. for 187 cal.)
• Pine nuts (3.88 g. for 191 cal.)
• Pecans (2.6 g. for 196 cal.)

Seeds:

• Pumpkin seeds (9.2 g. for 146 cal.)
• Hemp seeds (6.3 g. for 110 cal.)
• Flax seeds (5.1 g. for 150 cal.)
• Sunflower seeds (5.4 g. for 163 cal.)
• Sesame seeds (4.7 g. for 158 cal.)
• Chia seeds (4.4 g. for 137 cal.)

Quinoa (6 g. for 160 cal.)

Protein bars (21 g. for 270 cal.)

Peanut butter (I eat this 100% peanuts peanut butter daily! — 8 g. for 180 cal.)

Other nut butters

Cheese (cheeses vary, obviously! And there are way too many for me to list. 😂 But most cheeses have quite a bit of protein!)

Cottage cheese (11 g. for 84 cal.)

Milk (milks will vary depending on what % you get.)

Yogurt (my absolute FAVORITE is Oikos Triple Zero because it has zero sugar and 15 g. protein! for around 100 calories or so.)

Eggs (6.3 g for 77 cal.)

Egg whites (3.6 g. for 17 cal.)

High protein granola (thank me later for trying this one!!!🤪)

Vegan Protein Sources

Nutritional Yeast (this is the perfect high-protein cheese alternative! — 3 g. for 20 cal.)

Vegan protein bars (15 g. for 270 cal.)

 

All Your Protein Questions Answered

How can I eat a lot of protein?

#1 TIP: Have a protein source at every single meal. For example, as a vegetarian, I have yogurt at breakfast, either eggs or beans at lunch, and typically a soy product at dinner. (Plus my protein powder post-workout and before bed in my protein pudding.)

The second biggest tip is to utilize protein powder, especially right after your workouts. (This is the most crucial time to get protein into those muscles for repairing and building them!)

And third, use a food scale to measure out your servings and make sure you are hitting your daily protein goal!

What vegetables are high in protein?

Some of the highest protein veggies include broccoli, spinach, sweet potatoes, asparagus, potatoes, artichokes, and Brussels sprouts.

What snacks are high in protein?

Peanut butter with banana is my go-to snack to get some easy protein (and carbs) in and it’s SUPER tasty…. I literally look forward to it every morning!

Here is a list of some of the best healthy snacks and many of them are super high in protein!

Is rice high in protein?

Rice does have some protein. But no, rice is not considered a high protein food source. Rice is primarily a carbohydrate. You can, however, switch your rice for quinoa for an added boost of protein with a similar texture and taste!

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I truly hope this list of protein sources helps make healthy eating easier for you! For daily workouts, nutrition help, and a supportive community, join the SR Wellness Group Coaching Program!

Please comment below if you have any questions! You can also message me on Instagram and I’m happy to chat with you!