Go Meatless: 6 Alternative Sources of Protein

easy meals to prep for the week: quinoa and vegetable stir fry

Believe it or not, this dip is high in protein!

Whether you are a veteran vegetarian or someone who links to tinker with the idea from time to time, having a substantial list of alternative protein sources is always a good thing for your diet. Having a protein-filled diet encourages weight loss and gives you the energy that makes you feel great and want to work harder to be healthy. We’ve provided you with a list of alternative protein sources along with some delicious ways to incorporate them into your diet.


Tofu seems to be the “go-to” protein source for anyone eating meat-free. It’s extremely versatile because the tofu itself, unless you purchase it smoked (which is also very delicious), does not have a lot of flavor. You can marinade it, saute it, sear it, bake it or even put it in a smoothie. If you don’t like the soft texture, be sure to buy extra firm tofu and press it before you use it. Simply put the tofu in a deep dish and put another dish or tray on top of it. Use a stack of cookbooks to press down on the tofu for up to 2-3 hours before cooking with it. Once a package is opened, tofu can keep for 3-4 days, just be sure to reserve some of the liquid in the container so it doesn’t dry out.
Do not miss our Vegan Spinach and Artichoke Dip made with tofu!


Tempeh is a fermented soy product yet provides more texture than tofu. You can find tempeh in the produce section of your grocery store in the same place where you find tofu. It can be treated like any other protein. Enjoy it seared, baked, grilled or as an add-in to our Quinoa and Vegetable Stir Fry.

Soy Bonus: Did you know miso contains high amounts of protein, too? It’s also made from soy. Grab a bowl of miso soup for lunch the next time you are eating Asian cuisine!

Sea Vegetables

Sea vegetables? Sounds a little crazy, right? Adding dried seaweed to your list of snacks or trying a soup with kelp is a great way to experiment with alternative protein sources. You can find dried seaweed snacks in the international aisle of your grocery store. Learn more about seaweed here.

Nuts and Seeds

Various nuts, like almonds, cashews, pistachios and walnuts plus seeds like, sunflower, flax, pumpkin and sesame provide the extreme amounts of proteins that we need to get through our daily agenda. These mini-powerhouses don’t just give us energy but build our metabolism to help fight off fat and gain muscle. Try our Skinny Ms. Granola with almond or soy milk for breakfast or a snack.

Beans and Legumes

Beans and legumes not only provide a substantial amount of protein but they leave us feeling full. One of the most common myths about eating vegetarian is that we will be left feeling hungry. That won’t be the case if you choose to eat a meal with beans and other legumes (like lentils). Try our Quinoa Lentil Burger or Lentil Zucchini Pancakes. Make our Southwestern Black Bean Casserole for your family and see what they think!


We saved the best for last. Quinoa is a hot item right now and we love it. After eating quinoa you feel full, but not stuffed. You can make desserts and snacks like Quinoa Protein Bars, hearty dinners like Skinny Quinoa Skillet Supper, and even breakfast. Try our Quinoa Breakfast Cereal with add-ins like slivered almonds, shaved coconut and berries. You can boil a batch of quinoa at the beginning of the week and it will keep for 3-4 days. Toss it in a salad, add some stir-fry veggies and go crazy for quinoa! We hope this trend never ends.

Which alternative protein will you be adding into your diet?

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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