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The Best High-Protein Foods for Women Who Don’t Eat Meat
- Alesia Peres
- Sep 10
- 2 min read
When people think of protein, they often picture chicken, steak, or fish. But what if you don’t eat meat? Whether you’re vegetarian, pescatarian, or simply trying to cut down on animal
products, you can still meet your protein needs and fuel your body effectively.
For women, protein is especially important—it supports muscle growth, balances hormones, boosts metabolism, and helps keep you full longer. Below, we’ll explore some of the best high-protein foods for women who don’t eat meat, along with resources where you can learn more.
1. Eggs and Egg Whites
Eggs are one of the most nutrient-dense protein sources available. A single large egg contains about 6 grams of protein, plus healthy fats and essential vitamins. If you want more protein without the fat, egg whites are an excellent choice.
👉 Learn more about the benefits of eggs here:
2. Greek Yogurt
Greek yogurt packs 10–15 grams of protein per serving and is rich in probiotics, which support gut health. It’s also versatile—you can enjoy it as a snack, breakfast base, or even in savory recipes.
👉 Check out this guide to Greek yogurt benefits:
3. Cottage Cheese
This underrated food contains around 14 grams of protein per half-cup. Cottage cheese is rich in casein protein, which digests slowly, keeping you fuller for longer.
👉 More about cottage cheese nutrition:
4. Quinoa
Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. One cooked cup has about 8 grams of protein. It’s also naturally gluten-free and packed with fiber.
👉 Read about quinoa’s health benefits:
5. Lentils and Legumes
Lentils, chickpeas, black beans, and kidney beans are all excellent protein-rich options. For example, one cup of cooked lentils offers 18 grams of protein, plus fiber to aid digestion.
👉 Learn more about lentils here:
6. Edamame and Soy Products
Edamame (young soybeans) contains about 17 grams of protein per cup. Tofu and tempeh are also fantastic soy-based protein sources that work well in savory dishes.
👉 Everything you need to know about edamame:
7. Nuts and Seeds
Almonds, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds are not only protein-packed but also full of healthy fats and minerals. For instance, 2 tablespoons of hemp seeds provide 10 grams of protein.
👉 Read about chia seeds here:
8. Protein Powders
If you struggle to get enough protein from whole foods, protein powders can be a convenient option. There are many vegetarian-friendly powders, including whey, pea, rice, and hemp protein.
👉 A breakdown of the best protein powders:
Final Thoughts
Not eating meat doesn’t mean you’ll miss out on protein. From eggs and dairy to legumes, quinoa, and nuts, there are plenty of options to help you reach your daily protein goals.
By including a variety of these foods in your diet, you’ll not only meet your protein needs but also fuel your body with vitamins, minerals, and fiber that support overall health and wellbeing.
✨ Tip for women:
Aim for at least 1.2–1.6 grams of protein per kilogram of body weight daily if you’re active and working on building muscle.
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