MEATLESS SOURCES OF PROTEIN
Eggs: Eggs are versatile, inexpensive and a convenient source of protein. A large egg contains about six grams of protein.
Dairy: Dairy can be incorporated into meals or snacks. One container of non-fat Greek yoghurt has about 15 grams of protein, depending on the brand. Additionally, an 8-ounce glass of milk contains 8 grams, and half a cup of cottage cheese contains 12 grams of protein.
Legumes: Beans and lentils are great sources of proteins at about 6 to 9 grams of protein per half cup. You can use them to make a dip, add them to salad or stuff them in peppers.
Nuts and nut butters: Two tablespoons of peanut butter contain 7 grams of protein and one ounce of dry roasted almonds contains 6 grams.
Nuts and nut butters are also very filling, because in addition to protein they contain healthy fat.