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30 Surprisingly High-Protein Foods: Our Favorite No Meat Protein-Rich Recipes

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We all know people who feast on high-protein foods, throwing scoops of protein powder into smoothies, or going Paleo, Keto, Atkins or Dukan in the hopes of building, enriching and repairing tissue, bones, skin and blood. But, is it good for you? And what are protein-rich sources other than red meat and poultry? Fine Cooking has the answers.

When you think of high-protein foods, what comes to mind? Liver? Beef? Chicken? Check, check and check. But did you know you can also get protein from non-animal sources as well? We’ve compiled a list of some high-protein meals that contain ingredients you might not know supply good sources of protein such as legumes, whole grains, nuts, beans and some vegetables and fruits (we’re looking at you, guava).

A word about the amount of protein to aim for: There has been a lot of confusion of late, with some saying we are eating too much and others saying we are eating too little. The Recommended Daily Allowance (RDA) is  0.8 grams of protein per kilogram of body weight, but that is the minimum. To figure out your minimum, multiply your weight in pounds by 0.36. (You can also use this handy USDA calculator.) Factor in whether you exercise or are sedentary, as well as your age; the younger and more active you are, the more you should add onto your minimum protein requirements. At a recent Protein Summit, dietitians concluded that “taking in up to twice the RDA of protein is a safe and good range to aim for,” according to the Harvard Medical School’s Health Blog. To that end, we’ve got you covered. Get cooking!

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