Squash The Beef: Protein Without Meat

Ever since I became a (mostly raw) Vegan in January 2023, the first question that I always get from my friends and family is: “where do you get your protein from?”

As If I made this decision without ample research! I am a martial artist, wrestler, former football player, and all-around athlete. So of course I make sure I get my protein. In an attempt to squash the noise, I have decided to publish the majority of the research behind my new, vegan-based, protein strategy.

So let’s dive on in to the world of vegetable–based protein with some simple science, mixed with easy-to-implement recipes that I use on a regular basis, as well as some that I learned about while writing this article that look absolutely delicious!

Protein Power

What is protein? Why do we need it?

First and foremost, it is a macronutrient (or Macro as you may hear people say) that is essential to building muscle mass. More generally, protein is needed to maintain our bodies, through and through. It is a critical component that repairs tissue, carries oxygen through the bloodstream, digests food and regulates hormones. Getting the right amount of protein can also help you “feel full” for much longer (I use quotes here because I believe that people don’t need to eat as frequently as they normally do each day, but that is another topic for another day).

Proteins contains 20 essential amino acids, 9 of which you need but cannot make on your own, so you must get them from the Earth. These 9 essential amino acids are as follows: isoleucine, leucine, valine, methionine, phenylalanine, tryptophan, threonine, histidine and lysine.

On average, people need between 40 and 60 grams of protein a day, however, many personal trainers might recommend 1 gram per pound of body weight a day (would be 220 grams for me). It largely depends on how physically active you are on a regular basis: More activity = More protein, but we all need a baseline amount to survive.

Meet High Protein Vegetables

I get my protein primarily from beans and mushrooms. There are many green vegetables that I also consume which contain ample amounts of protein, along with many other nutrients that are essential for a long-lasting, happy, healthy, abundant life.

Artichokes

5 grams of protein per 1 cup

I enjoy artichokes many ways, including in dips and as a side dish. Be sure to eat the leaves and hearts, for maximum benefit! Artichokes are a great source of fiber, which promote bowel regularity and healthy weight management. These greens are also full of vitamins and antioxidants that support your cardiovascular and immune systems.

See Artichoke full nutrient chart

Avocado

4 grams of protein per 1 medium avocado

If you love guacamole as much as I do, then this nutrient-dense superfood will excite you. Avocados are an excellent source of monounsaturated fat and vitamin E, a good source of folate (vitamin B9), and supply more soluble fiber than other fruit. They also contain a number of useful minerals that include iron, copper and potassium. These nutrients all provide you with improved heart health, lower cholesterol, regulated appetite, and improved eye health as well!

See Avocado full nutrient chart

Asparagus

4.5 grams of protein per 1 cup

This high protein, low carb vegetable, known as the King of the Vegetables, comes in approximately 300 types, which include green, violet-green, white, pink, and purple varieties. Asparagus provides you with disease-fighting antioxidants (vitamins C, K, and B9), digestion-promoting fiber, and essential minerals such as calcium, magnesium, and iron. In addition to facilitating healthy digestion, these nutrients can defend your body against chronic conditions like heart disease, cancer, kidney diseases, and lung disorders.

See Asparagus full nutrient chart

Beet Greens

4 grams of protein per 1 cup

I eat beets often, and use them in my daily purees (which also include fruit). Typically I will wash and include the greens in my purees, and with good reason. In addition to protein, beet greens also contain a healthy dose of disease-fighting antioxidants. Beet greens’ high-quality nutrition profile offers protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, is believed to protect you from cardiovascular disease and possibly colon cancer and leukemia (blood cancers).

See Beet Green full nutrient chart

Black Beans

14 grams of protein per 1 cup

Popular in Latin American dips, black beans make up a large portion of my daily protein intake. Another classic preparation method is to mix them sautéed garlic, peppers, and onions. Consuming black beans will help you feel fuller, longer, and improve overall digestion.

Black beans contain resistant starch, which can prevent your blood sugar levels from rapidly rising and improve insulin sensitivity (a plus for diabetics). In the lower digestive tract, resistant starch may be broken down by bacteria once it reaches the large intestine. This fuels cells in the intestine and produces short-chain fatty acids (a critical component of gut-brain function in the body).

See Black Beans full nutrient chart

Broccoli

4 grams of protein per 1 cup

Broccoli supports heart health by reducing the total amount of cholesterol in the body (lowers the risk of cardiovascular disease). It also contains a phytochemical known as sulforaphane (which is also responsible for broccoli’s slightly bitter taste). This compound enhances the bodies ability to detoxify airborne toxins, such as cigarette smoke, which inherently reduces the risk of certain cancers. Broccoli has many other great benefits as well, like improved eye health, healthy hormonal balance, and improved immune health.

See Broccoli full nutrient chart

Broccoli Raab

17 grams of protein per 1 cup

Word of warning: Broccoli Raab has a bitter flavor when eaten raw, so cooking and seasoning it is recommended. These greens are very popular in Italian and Chinese cuisine, but they’re definitely gaining popularity in the United States! This vegetable contains vitamins A, C, and K and potassium. These nutrients have cancer-fighting properties and the potential to reduce the risk of chronic disease!

See Broccoli Raab full nutrient chart

Brussels Sprouts

4 grams of protein per 1 cup

I can’t lie to you: I don’t like brussel sprouts. I just don’t like the way they taste, raw or cooked. Even with butter and bacon (the vast majority of people I’ve spoken to only eat it this way). However, I cannot deny its health benefits.

In addition to containing protein, brussel sprouts are packed with healthy nutrients like vitamin C (and other antioxidants), vitamin K, and dietary fiber. These nutrients support cardiovascular, immune, bone, gut, and skin health.

See Brussel Sprouts full nutrient chart

Cannellini Beans

16 grams of protein per cup

I love these beans! They have a slight earthy taste, but go really well with rice or as a homemade chip dip.

Cannellini beans contain many vitamins and minerals like B vitamins (especially folate), vitamin E and vitamin K. Cannellini beans are also rich in iron, and contain good amounts of potassium, phosphorus, magnesium, copper and manganese. These nutrients support healthy bones, immunity, blood pressure, and digestion.

See Cannellini Beans full nutrient chart

Chick Peas

39 grams of protein per 1 cup

Chick peas, also called garbanzo beans, have a buttery, nutty flavor and creamy texture. Homemade or store-bought hummus, a common chick pea-based food, is a great dip for vegetables or pita chips. You can also use hummus as a spread on a sandwich. You might also consider sautéing onions and garlic with chickpeas to go with your favorite pasta!

In addition to being packed with protein (at 39 grams per cup), chick peas come with other nice health benefits. The body digests them slowly, due to chick peas’ low glycemic index. This helps regulate blood sugar levels (a great option for diabetics). They are also rich in soluble fiber, which will improve your digestive health. Chick peas are also packed with nutrients that lower cholesterol, lower cancer risk, give you stronger bones, and boost your mental health.

See Chick Pea full nutrient chart

Edamame

11 grams of protein per 1 cup

Edamame, or soy beans in a pod, taste great when clobbered with flaky sea salt and dipped in soy sauce, however there are many ways to prepare them.

Edamame is packed with an array of nutrients that offer nothing but extraordinary benefits. To mention a few, studies show that edamame may lower the risk of cognitive decline, cardiovascular disease, and diabetes. Packed with iron, edamame also supports your energy levels by combating iron deficiency.

See Edamame full nutrient chart

Green Peas

8 grams of protein per cup

Peas are actually classified as a legume, and not a vegetable. They are used in many plant-based protein powders on the shelf today.

In addition to protein, green peas are packed with fiber, potassium, phosphorus, iron, and vitamin C. Naturally, the nutrients in green peas improve blood sugar management, digestive health, heart health and can fight against cancers due to its high antioxidant content.

See Green Pea full nutrient chart

Lima Beans

12 grams of protein per cup

I prefer lima beans over most beans because they have a blander taste, making it a great medium for an array of different flavor profiles.

Lima beans also offer a plethora of nutrients that support growth and repair, circulatory health, heart health, diabetes management, and healthy energy levels. In addition to being high in protein, lima beans also have 97% of the suggested daily value of manganese, a critical antioxidant that is involved in breaking down carbohydrates, proteins, and cholesterol.

See Lima Bean full nutrient chart

Mushrooms

4 grams of protein per 1 cup

I thoroughly enjoy mushrooms: raw, cooked, fried, steamed, it’s all delicious. Their meaty flavor sets them apart from other vegetables. Not only are they earthy and flavorful, they’re also a popular non-animal source of vitamin D2, which facilitates the absorption of calcium. They are also packed with B vitamins, and for those mushrooms grown under UV light, vitamin D.

Not all mushrooms are edible, so make sure you research the mushrooms you buy (and find, if you are feeling adventurous). But when you find good ones, you will enjoy improved gut health, heart health, and defense against neurodegenerative conditions (like dementia).

See Mushroom full nutrient chart

Navy Beans

8 grams of protein per 1 cup

If you would like improved brain health and heart health, or suffer from inflammation, unhealthy weight gain, or diabetes, then you should consider adding navy beans to your grocery list.

Navy beans are smaller than other white beans, and they have an oval, somewhat flattened shape. They come highly recommended in Elijah Muhammad’s How to eat to live. Navy beans are packed antioxidants and important nutrients like folate, vitamin B12, gluten-free protein and dietary fiber.

See Navy Bean full nutrient chart

Pinto Beans

14 grams of protein per 1 cup

This speckled, tan colored bean has a soft, creamy, nutty and earthy flavor, making them perfect for burritos, chilli, fajitas, tacos and quesadillas. I consume them often with black rice and another veggie.

In addition, they are packed with protein, and rich in antioxidants, folate, and fiber. These nutrients provide you with improved metabolism, immunity, and sugar levels (due to being a low-glycemic food).

See Pinto Bean full nutrient chart

Potatoes

3 grams of protein per 1 cup

I don’t eat potatoes often because they are high in carbs and starches, but I do indulge in them a few times a month. They offer a hit of protein, and 20% of your daily requirement for potassium and 25% of your daily vitamin C requirement.

The iron, phosphorous, calcium, magnesium, and zinc in potatoes will help your body to build and maintain bone structure and strength. Potatoes also contain potassium, vitamin C, vitamin B6, and choline, which are all needed to promote healthy blood pressure, metabolism, skin, digestion, heart health, and a defense against inflammation.

See Potato full nutrient chart

Spinach

6 grams of protein per cup

Spinach is a versatile superfood that can be consumed in a number of ways. I use it in salads, sandwiches, smoothies, and a variety of recipes.

Spinach is full of nutrients like vitamin A, vitamin K and vitamin C, which support a healthy immune system, vision, bone health, and healthy blood flow.

See Spinach full nutrient chart

Sweet Corn

5 grams of protein per 1 cup

Due to my blood type insights, I don’t eat a lot of corn. For those of you that do, sweet corn is what you want. The primary benefit to sweet corn is that is provides and abundance of dietary fiber, which aids in digestion and can reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.

Vitamin C, B9, magnesium, and potassium are also found in sweet corn, which add support to your immune, nervous, muscular and skeletal health.

See Sweet Corn full nutrient chart

Time To Eat!

Here are some recipes that I personally use, and some that I just recently discovered this week! They incorporate the foods previously discussed, with some flavor! I hope you enjoy these. Perhaps they will lead to new recipes that you create in the future!

Vegan Wrap Up

From your hair to your muscles, protein is crucial in keeping the structure of your body healthy. The common misconception is that if you are vegetarian or vegan, that you have restricted yourself in such a way that you will not get enough protein to stay strong and healthy. That is what the meat industry, the media, and the mainstream circuit needs you to believe to support their business agenda.

What’s your agenda? Health? Wealth? Popularity? Whatever it is, make sure that you understand what you are putting into your body, no matter what your eating habits are.

Don’t get me wrong, I am not demonizing meat. I acknowledge that I need to eat a lot more vegetables to get the equivalent amount of protein that I was getting when I was eating meat, not that that is a bad thing (for example, one cup of chopped or diced chicken breast has about 43 grams of protein). I do not eat meat anymore because through my own research, I’ve come to the conclusion that it isn’t optimal for my health (we can address that in another article), given how meat is processed and the consequences that come with eating it (chemically treated, hard to digest, high in fat and cholesterol for starters).

There is an abundance of protein in nature that does not come from meat. From beans to greens, if you direct your attention towards finding plant-based protein, you should have no problems finding it in more-than-adequate quantities. So, am I getting enough protein? The answer is a resounding YES.