How I Get More Protein Without Eating More Meat

Why use Unsplash when I can take a picture of my protein shake?

In the past few years, I’ve been trying to cut back on my meat consumption. This is for a few reasons, but the main one is to reduce my environmental impact.  

However, I’m currently trying to gain some muscle. Which means I’m trying to eat more protein, which is no easy feat when you’re cutting back on meat. And when you don’t like eggs. Or cottage cheese.

Ok, I sound pretty picky.

But, I’ve found some ways to add more protein without eating more meat:

1. I drink a protein shake every day

   
   

This is hands-down the easiest way to get more protein. I love that protein shakes are fast, portable, and relatively inexpensive per gram of protein. I’m back to drinking Premier Protein after trying a variety of cheaper protein powders that were all lackluster.

I also like that there are so many options out there, from vegan to lactose-free to caffeinated.

While many people can get enough protein from their diet, I’m a big fan of adding a protein shake to my day.

2. I add parmesan cheese

   
   

Parmesan cheese is flavourful, easy, and a decent source of protein. I put it on any pasta dish I make.

3. I cook with textured soy protein

   
   

Every week, I make a high-protein beans and corn dish. My son loves it, it’s cheap, it’s easy to make, and I haven’t gotten tired of it.

The protein comes from the beans and a soy-based “beefless ground”. Here’s the recipe I just made up:

Protein-Packed Beans and Corn

1 can rinsed black beans

1 can crip whole corn

1 250g package of microwavable rice (I like basmati or brown rice)

About 200g of beefless ground

Chilli powder, salt, pepper

Mix it all together, microwave, and serve with guacamole, cheese, sour cream etc.

4. I use high-protein wraps

   
   

When I can find them, I buy high protein wraps. I fill them with beans and corn and bring it to work for lunch. It helps that I don’t mind eating the same thing day in and day out.

5. I eat a lot of leftovers

   
   

Food waste is a big environmental concern, so using up leftovers is important to me. Especially when I cook with meat.

I’ll eat leftover pasta Bolognese, curry, chicken tacos etc. for breakfast, lunch, or a protein-rich snack.  

I hope this helps anyone else who’s trying to eat enough protein!

Stay well friends,

Dr. Kuhnow