Fact: you cannot–and should not—avoid protein. It is part of your every being! You should also eat protein since it is constantly being broken down and metabolized by the body. Thus, it needs to be replenished.

There are many sources of protein, the most popular of which are different types of meat. But what if you don’t like to eat meat or you want to limit your intake of it? This article shows you there are great substitutes.

But first . . .

Let’s try to answer this question: how much protein do you need? It actually depends on your age. According to the recommended dietary allowance, as published by the Centers for Disease Control and Prevention, women and men between the ages of 19 and 70 years old need at most 46 and 56 grams, respectively. Moreover, protein should make up at least 10% but no more than 35% of your total calories.

Where do you get your protein? Check America's answer / PicHelp
Where do you get your protein? Check America’s answer / PicHelp

Now that is out of the way, let’s look at the 5 best sources and how much protein each one has:

Greek Yogurt

Greek yogurt has at least 23 grams of protein for every 8-ounce serving. But the benefit of this dairy goes beyond protein. For example, it has a lower sugar than regular or commercial yogurt. It’s an excellent source of probiotics that are important for gut health.


A serving of avocado (1/5 of 30 grams of the fruit) contains around 10 grams of protein. Another reason why you should add this to your diet is because it’s abundant in fat–and it’s a good one. This means that it doesn’t raise your cholesterol, but rather, it brings the levels down. Avocado can be easily added into your salads or smoothies to make them creamier.


Many vegetarians or vegans eat plenty of beans, legumes, nuts, and seeds for protein. For example, a cup of garbanzos already has 14.5 grams. An ounce of peanuts, meanwhile, contains more than 5 grams of protein. Lentils, however, take the crown among all of them with a whopping 18 grams of protein for each cup.


Eating protein doesn’t have to mean ignoring other essentials such as carbohydrates. You can combine both with a quinoa, which has around 9 grams of protein per serving.


Need to make your juice or smoothie more powerful? Add 30 grams of hemp, and you can already gain more than 10 grams of protein.