5 Awesome Non-Meat Protein Sources

When you’re trying to lose weight, build muscle, or are following a low carb diet, it’s important to consume lots of protein, preferably the lean kind. It’s essential for building lean muscle mass,  repairing muscles after exercise and promoting healthy digestion. The more lean muscle mass we build, the more calories we burn on a daily basis, as it is more metabolically active than fat. Lean muscle also improves bone density, insulin sensitivity, and cardiovascular health.

While lean chicken, pork, fish, and grass-fed beef are good mainstays, there are also plenty of other sources that are perfect for those following a low-carb, vegan or vegetarian diet. The following foods are packed with protein as well as some of the essential nutrients our bodies need to function properly.

1. Chia Seeds

One eight-ounce serving contains a whopping 4.4 grams of protein. More importantly, these tiny little seeds are considered a “complete protein,” which means they contain all of the nine essential amino acids our bodies need to function properly. In addition, they’re packed with fiber, calcium, magnesium, manganese and phosphorus, among other nutrients.

2. Pumpkin Seeds

Pumpkin seeds are a great source of protein—there are 14 grams in a half cup serving. They are an excellent source of magnesium, zinc and plant-based omega-3s. Pumpkin seeds are also a good source of tryptophan, an amino acid that converts into serotonin and melatonin, boosting our mood and helping improve sleep.

3. Lentils

These tiny beans boast 22 grams of protein per eight ounce serving. Legumes are also loaded with fiber, copper, phosphorus, manganese, folate and iron. Their rich nutrient content makes them an excellent option for vegetarians and vegans.

4. Flax Seeds

In addition to being a complete protein, flax seeds are packed with omega-3 essential fatty acids, the healthy fats that promote cardiovascular health. They are also a good source of both soluble and insoluble fiber and lignans, which boast plant estrogen and antioxidant qualities.

5. Kefir

This yogurt-like drink is packed with both protein and probiotics, the live, good bacteria cultures that promote healthy digestion and are very beneficial to our systems. Kefir is also a good source of calcium, tryptophan and several B vitamins.

To learn more about nutrition and how the foods we eat affect our body, consider working with a transformational nutrition coach. It will help you improve your health and achieve your weight loss and management goals.