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How to Meet Your Protein Needs without Meat

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INGREDIENTS

1 serving

nuts

1/4 cup

nuts

1 serving

soy protein

1 serving

pork fat

1 serving

peanuts

1 serving

almonds

1 serving

pistachios

1 serving

hazelnuts

1 serving

pine nuts

1 serving

raw cashews

1 serving

walnuts

1 serving

seeds

1/4 cup

seeds

1 serving

soy protein

1 serving

pork fat

1 serving

hemp seeds

1 serving

pumpkin seeds

1 serving

flaxseed

1 serving

sunflower seeds

1 serving

sesame seeds

1 serving

legumes

1 cup

legumes

1 serving

soy protein

1 serving

soybeans

1 serving

lentils

1 serving

split peas

1 serving

navy beans

1 serving

garbanzo beans

1 serving

black beans

1 serving

kidney beans

1 serving

lima beans

1 serving

pinto beans

1 serving

soy pulp

1 serving

soy pulp

1 serving

soy protein

1 serving

pork fat

1 cup

soybeans

4 ozs

tempeh

1 cup

edamame

1/4 cup

TVP

1/4 cup

soy nuts

4 ozs

tofu

2 tbsp

soy nut butter

1 cup

soymilk

1 cup

unsweetened soymilk

1 serving

soy protein

1 cup

cooked amaranth

1 cup

cooked quinoa

1 cup

cooked whole wheat pasta

1 cup

barley

4 ozs

cooked spelt

1 cup

cooked oats

1 cup

cooked bulgur

1 cup

cooked buckwheat

1 cup

cooked brown rice

1 slice

whole wheat bread

1 slice

sprouted grain bread

1 serving

dairy milk

1 serving

dairy milk

1 serving

soy protein

1 serving

pork fat

1 cup

fat-free cottage cheese

1 cup

cottage cheese

1 cup

cottage cheese

1 cup

fat-free plain yogurt

1 cup

low fat plain yogurt

1 oz

parmesan cheese

1 cup

skim milk yogurt

1 cup

goat's milk

1 cup

milk

1 oz

swiss cheese

1 cup

milk

1 cup

whole milk

1 oz

colby cheese

1 oz

part-skim mozzarella cheese

1 oz

provolone cheese

1 oz

cheddar cheese

1 oz

blue cheese

1 oz

american cheese

1 oz

goat cheese

1 oz

feta cheese

1 oz

part-skim ricotta cheese

1 serving

eggs

1 serving

eggs

1 serving

soy protein

1 serving

pork fat

1

egg

1

egg white

1 1/2 fl. oz.s

liquid egg substitute

1 serving

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1 serving

calories

9

g

207

18

g

8

g

206

18

g

6

g

171

14

g

5

g

212

21

g

5

g

229

23

g

5

g

197

16

g

4

g

164

16

g

1 serving

calories

15

g

232

18

g

9

g

187

16

g

8

g

191

13

g

8

g

205

18

g

6

g

206

18

g

1 serving

calories

1 serving

fiber

29

g

298

10

g

18

g

230

16

g

16

g

231

16

g

16

g

258

12

g

15

g

269

12

g

15

g

227

15

g

15

g

225

11

g

15

g

216

13

g

14

g

234

15

g

1 serving

calories

29

g

298

10

g

21

g

223

13

g

20

g

240

10

g

12

g

80

g

11

g

200

1

g

9

g

86

5

g

7

g

170

11

g

7

g

100

1/2

g

7

g

80

1/2

g

1 serving

grains

1 serving

grains

1 serving

calories

1 serving

fiber

9

g

238

9

g

9

g

254

4

g

8

g

174

6

g

7

g

270

14

g

6

g

144

4

g

6

g

147

4

g

6

g

151

8

g

6

g

155

5

g

5

g

216

4

g

4

g

128

3

g

4

g

80

3

g

1 serving

calories

31

g

160

1

g

30

g

203

4

g

28

g

163

2

g

14

g

137

g

13

g

155

4

g

12

g

129

9

g

9

g

150

8

g

9

g

168

10

g

8

g

102

2

g

8

g

106

8

g

8

g

121

7

g

8

g

146

8

g

7

g

49

2

g

7

g

72

5

g

7

g

100

8

g

7

g

114

9

g

6

g

100

8

g

6

g

106

9

g

5

g

76

6

g

4

g

75

6

g

3

g

39

2

g

1 serving

calories

6

g

68

5

g

5

g

17

g

5

g

23

g

1 can

as you can see

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