How to get more protein without eating more meat

Where the protein actually is

Several non meat protein sources rival meat for protein content and quality. These should anchor any non meat protein strategy.

Eggs

Eggs are nearly the perfect protein. 6 g protein per large egg with all essential amino acids and excellent digestibility. Egg whites alone are nearly pure protein with minimal calories. 4 to 6 eggs provides 24 to 36 g protein. Versatile across breakfast, lunch and dinner. Anchor of many non meat protein strategies.

Greek yoghurt

10 g protein per 100 g for plain Greek yoghurt. Twice the protein of regular yoghurt due to the straining process. Quark provides similar at 12 to 14 g per 100 g. 200 g provides 20 to 28 g protein with calcium and probiotics. Works as breakfast, snack or evening meal. Stable in the fridge.

Cottage cheese

11 g protein per 100 g. Slow digesting casein protein keeps you fuller for longer. Works in sweet or savoury preparations. Many users find cottage cheese strange initially but it grows on you. 250 g provides nearly 30 g protein. Underused source for many people.

Whey or plant protein powder

20 to 25 g protein per scoop. Convenient way to add significant protein to meals or as standalone shakes. Whey for non vegetarians wanting maximum protein quality. Plant protein for vegetarians wanting complete protein in a convenient form. One scoop can fill a significant gap in daily protein.

Beyond yoghurt and cheese

Several other dairy products contribute meaningful protein. The dairy category offers more options than many people use.

Skimmed milk

3.5 g protein per 100 ml. A 250 ml glass provides 8.5 g protein. The total adds up across the day for milk drinkers. Skimmed or semi skimmed work better than whole milk for protein per calorie. Works in coffee, with breakfast or as a drink. Easy way to add modest protein consistently.

Hard cheeses

25 g protein per 100 g for cheddar and similar hard cheeses. Calorie dense due to fat content. A 30 g portion provides 7.5 g protein for around 120 calories. Useful protein addition to meals though watch the calorie totals. Adds flavour and satiety.

Ricotta cheese

11 g protein per 100 g for ricotta. Lower fat than hard cheeses. Works in sweet preparations (mixed with berries) or savoury (in pasta dishes or on toast). The texture and taste suit different applications than cottage cheese. Useful variety in the high protein toolkit.

Skyr

Icelandic style yoghurt at 11 g protein per 100 g. Very thick texture. Similar nutritional profile to Greek yoghurt. The texture suits some users better than others. The variety helps if you eat a lot of high protein dairy and want something different from yoghurt.

Beans, lentils and beyond

Plant sources provide protein with fibre and additional nutrients. They work as primary sources for vegetarians and as variety for omnivores.

Lentils

9 g protein per 100 g cooked. Pulses including red, green and brown lentils provide substantial protein with fibre. A 250 g portion (cooked) provides over 20 g protein. Versatile in curries, soups, salads and stews. Affordable and nutritionally dense. Anchor of vegetarian protein strategies.

Chickpeas and beans

7 to 9 g protein per 100 g cooked for most beans and chickpeas. Less concentrated than lentils but still significant. Works in many preparations. Hummus contains 8 g protein per 100 g. Tinned options make daily use convenient. Black beans, kidney beans and white beans all work similarly.

Tofu and tempeh

Firm tofu provides 12 to 15 g protein per 100 g. Tempeh is denser at 19 g per 100 g. Both are complete proteins (containing all essential amino acids). Versatile in stir fries, baked dishes, marinated preparations. Higher protein density than most plant sources. Useful staples for vegetarians.

Seitan

Wheat protein at 25 to 30 g per 100 g. Very high protein density rivalling meat. Texture suits many savoury preparations. Not suitable for gluten free diets. Less common in UK supermarkets but available in health food shops and online. Useful for vegetarians wanting meat alternative texture and protein density.

Hitting high protein without meat

Putting the sources together produces practical high protein eating. The combinations matter more than any single source.

Sample high protein vegetarian day

Breakfast: 3 eggs (18 g) plus Greek yoghurt (10 g) equals 28 g protein. Lunch: lentil curry (20 g) plus side of cottage cheese (12 g) equals 32 g protein. Snack: protein shake (25 g). Dinner: tofu stir fry (25 g) plus quinoa (8 g) equals 33 g protein. Total around 118 g protein.

Sample meat reducer day

Breakfast: Greek yoghurt with whey protein (35 g). Lunch: eggs and lentil salad (28 g). Snack: cottage cheese (15 g). Dinner: small portion of meat with beans and vegetables (30 g). Total around 108 g protein. Significantly less meat than typical high protein diets but similar total protein.

The protein powder workhorse

Protein powder is the fastest way to add protein without meat. One scoop adds 25 g. Two scoops daily adds 50 g. For users struggling to hit targets through whole food alone, powder is a practical solution. Whey for non vegetarians. Plant protein for vegetarians and vegans.

The amino acid completeness

Combining different plant proteins (rice and beans, hummus and bread, lentils and rice) provides complete amino acid profiles. Strict daily combining is less important than once thought because amino acids accumulate over time. A varied diet with multiple plant proteins provides adequate amino acid coverage even without specific meal level combinations.

More protein reading

For plant protein specifically, our Is Plant Protein Really Less Effective Than Animal Protein covers the comparison. Soy vs Pea Protein covers plant powders. And Understanding Complete vs Incomplete Proteins covers amino acid quality.