Protein is an essential macronutrient that is required for the growth and repair of tissue in our body.

Meat is often considered the go-to source for protein, but there are plenty of delicious and nutritious alternatives for those who choose to go meatless. Here are 30 meat-free protein sources for those looking to build muscle and maintain a healthy diet.

1. Quinoa

Not only is quinoa rich in protein, but it’s also a complete protein, meaning it contains all nine essential amino acids. It’s a versatile grain that can be used in salads, soups, and as a side dish.

2. Lentils

Lentils are an excellent source of plant-based protein and are also high in fiber. They make a great addition to soups, stews, and salads.

3. Chickpeas

Chickpeas, also known as garbanzo beans, are a great source of protein and are versatile in many dishes. They can be used in salads, stews, and even made into hummus.

4. Tofu

Tofu is a soy-based product high in protein. Some types of tofu can contain up to 20 grams of protein per serving. Tofu can be used in a variety of dishes and can be marinated for added flavor.

5. Tempeh

Tempeh is another soy-based product that is high in protein. It’s more dense than tofu and has a nutty flavor. It can be used in stir-fries, salads, and sandwiches.

6. Edamame

Edamame, or young soybeans, are a delicious and high-protein snack. They can also be used in salads and stir-fries.

7. Chia Seeds

Chia seeds are a plant-based source of omega-3 fatty acids and are also high in protein. They can be added to smoothies, oatmeal, and used as an egg substitute in baking.

8. Hemp Seeds

Hemp seeds are also high in protein and contain all nine essential amino acids. They can be added to smoothies, salads, and even used in baking.

9. Spirulina

Spirulina is a blue-green algae that is high in protein and contains many vitamins and minerals. It can be added to smoothies, soups, and even used as a natural food coloring.

10. Seitan

Seitan, also known as wheat meat, is a high-protein, meat-like food made from wheat gluten. It can be used in dishes such as stir-fries, stews, and sandwiches.

11. Nutritional Yeast

Nutritional yeast is a deactivated yeast that is high in protein and gives a cheesy flavor to foods. It can be used as a topping for popcorn, salads, and pasta dishes.

12. Almonds

Almonds are a high-protein nut that can be eaten as a snack or added to salads and baked goods.

13. Cashews

Cashews are another high-protein nut that can be used in stir-fries, salads, and even as a base for dairy-free cheese.

14. Pistachios

Pistachios are a great low-calorie, high-protein snack. They can also be added to salads and baked goods.

15. Walnuts

Walnuts are a great source of omega-3 fatty acids and protein. They can be eaten as a snack or added to salads and baked goods.

16. Pumpkin Seeds

Pumpkin seeds are a great source of protein and can be added to salads and soups for added crunch.

17. Black Beans

Black beans are high in protein and fiber and make a great addition to salads, burritos, and soups.

18. Kidney Beans

Kidney beans are also high in protein and can be used in chili, soups, and salads.

19. Pinto Beans

Pinto beans are a great source of plant-based protein and can be used in tacos, burritos, and soups.

20. Peas

Peas are a great source of plant-based protein and can be used in salads, soups, and stir-fries.

21. Broccoli

Broccoli is surprisingly high in protein and can be used in salads, stir-fries, and roasted as a side dish.

22. Spinach

Spinach is another vegetable that is high in protein and can be used in salads, smoothies, and sautéed as a side dish.

23. Kale

Kale is a nutrient-dense vegetable that is high in protein and can be used in salads, soups, and sautéed as a side dish.

24. Brussels Sprouts

Brussels sprouts are a great source of plant-based protein and can be roasted, sautéed, or used in salads.

25. Asparagus

Asparagus is high in protein and can be roasted, sautéed, or used in salads.

26. Cauliflower

Cauliflower is a versatile vegetable that is high in protein and can be roasted, sautéed, or used in soups and salads.

27. Mushrooms

Mushrooms are a meaty vegetable that is high in protein and can be used in stir-fries, soups, and as a meat substitute in dishes such as mushroom burgers.