by Katarzyna Radzka

Created on: October 26, 2009

Getting enough protein into your diet is important for healthy muscle development and recovery after exercise. Our bodies require about 0.5-1g of protein per kilogram of body weight depending on how active we are. People who exercise a lot every day will probably need a little bit more, body builders have been known to eat up to 2-3g of protein per body weight. That's a lot of protein, and if it all came from meat it could get rather expensive. There are high protein alternatives to protein available.

Eggs

Eggs are an excellent source of protein as well as amino acids. They are also a very versatile food which can be used for many dishes as well as eaten on their own. One egg has about 6g of protein. Eggs can be eaten for breakfast - scrambled, poached, hard or soft boiled - or they can be added to salads, omeletts, quiches and much more. They're also a great snack to have in between meals when you're in a hurry and don't have time for a proper snack.

Tofu

Tofu is popular in Asian cooking. It's a soy product which is rich in protein and can be used as an alternative to meat in many dishes. Use the harder tofu to cut up into stir fries and soups or use it in casseroles. Tofu is flavourless and will soak up the flavour of the sauces and spices you use. About half a cup of tofu contains 10g protein.

Kidney Beans

Beans are a wonder food and kidney beans are a healthy alternative to meat having about 15g protein per cup. They can be eaten on their own straight out of a can as a mid morning or afternoon snack. You can add them to salads for a protein and fibre kick, or use them with pastas and Mexican dishes. They are high in protein and lower in fat which makes them a good healthy alternative source of protein.

Cottage cheese

Cottage cheese is a popular type of food for body builders and fitness competitors. It is low in fat and high in protein and very convenient. If you need to take in extra protein, eating 100g of cottage cheese with your greens or mixing it with fruit for dessert is a good way to add to about 14g of protein into your day.

Other great sources of protein that can be used instead of meat include almonds as snacks, low fat milk and yoghurt, and a diet rich in vegetables.

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