High-Protein Alternatives for Women Who Can’t Stomach Meat

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Lately, it seems like everyone is talking about protein intake for women—whether it’s on the Today show or trending all over TikTok. The conversation is especially relevant as women age, since maintaining muscle mass, supporting bone health, and keeping energy levels stable all rely on sufficient protein consumption.

But here’s the thing: I have to be in a really specific mood to eat meat. The textures and flavors can gross me out almost instantly, and I don’t always feel like forcing myself to eat something just for the sake of hitting a protein goal. At the same time, I wasn’t keen on replacing meals with processed protein bars or shakes loaded with artificial ingredients.

So, I did some research and found some fantastic high-protein alternatives for those days when I just can’t bring myself to eat meat. If you’re in the same boat, these options will help you keep your protein intake high without relying on chicken breasts or steak.

1. Protein Muffins Made with Fairlife Protein Milk

If you love a baked treat but want to boost your protein intake, protein muffins are a great option. You can make them at home with a high-protein milk like Fairlife, which has a higher protein content than regular milk while also being lactose-free.

• 1 cup Fairlife milk

• 2 cups Kodiak Power Cake pancake mix

• 1 teaspoon vanilla extract

• 1 teaspoon baking powder

• 1 egg (or flax egg for a plant-based option)

Bake at 350°F for 15-20 minutes, and you have a batch of high-protein, grab-and-go muffins perfect for breakfast or a snack.

2. Collagen Powder in Coffee

One of the easiest ways to sneak in extra protein without altering your meals is by adding collagen powder to your morning coffee. Unlike some protein powders, collagen dissolves easily and doesn’t change the taste or texture of your drink. It’s also excellent for skin, hair, nails, and joint health.

I personally love the Vital Proteins Collagen Peptides, which is unflavored and blends seamlessly into hot or cold beverages.

3. Lentil Soup for a Hearty, Protein-Packed Meal

Lentils are an underrated protein source, and they’re perfect for making a comforting, nutrient-dense soup. One cup of cooked lentils provides about 18 grams of protein, along with a good dose of fiber, iron, and folate.

Personally, I love a good shortcut, so I just eat these Amy’s Organic Lentil Soups - Low Sodium. But if you want to make your own, here’s a simple recipe:

• 1 cup dried lentils

• 4 cups vegetable broth

• 1 diced onion

• 2 diced carrots

• 2 cloves garlic, minced

• 1 teaspoon cumin

• 1 teaspoon smoked paprika

• Salt and pepper to taste

Simmer everything together until the lentils are soft, and enjoy a warm, protein-rich meal.

4. Matcha and Strawberry Protein Shake

Sometimes you just need a refreshing, energizing drink, and this matcha-strawberry protein shake is a perfect afternoon pick-me-up. Matcha provides a gentle caffeine boost along with antioxidants, while the strawberries add natural sweetness and vitamin C. I just mix Fairlife Core Power Strawberry Shake with Matcha powder over ice and it's DELICIOUS!

If you want a tutorial on this - check out my video on TikTok!

5. Crunchy Roasted Edamame and Chickpeas

If you like something crispy to snack on, roasted edamame or chickpeas are a fantastic high-protein alternative to chips or crackers. They’re packed with fiber and plant-based protein, and they can be seasoned in endless ways to keep things interesting.

One of my favorite brands is The Only Bean Crunchy Roasted Edamame, which comes in flavors like sriracha and sea salt.

6. High-Protein Nut Butter for Toast or Smoothies

Another simple way to add protein to your meals is by swapping regular peanut butter for a high-protein version. Some brands fortify their nut butters with added protein, making them an even better source of nutrition.

For example, Twisted Dough Protein Butter has extra protein while still tasting delicious on toast, oatmeal, or blended into a smoothie.

7. Cottage Cheese Bowls for a Savory or Sweet Snack

Cottage cheese is an excellent source of protein and can be enjoyed in either a savory or sweet way. A one-cup serving packs around 25 grams of protein!

For a sweet version, mix in:

• A drizzle of honey

• Fresh berries

• A sprinkle of cinnamon

For a savory option, top with:

• Cherry tomatoes

• Cucumber slices

• Everything bagel seasoning

  
  

  

  
  

8. Tofu Scrambles for a Plant-Based Breakfast

If you’re looking for an egg alternative, tofu scrambles are a great way to start the day with a protein-rich meal. Firm tofu crumbles well and takes on the flavor of whatever spices you add.

To make a simple tofu scramble:

• Sauté diced onions and bell peppers in olive oil

• Crumble in firm tofu

• Season with turmeric, garlic powder, and nutritional yeast

• Cook until heated through and serve with avocado and toast

  
  

  

  
  

Why Protein Matters (Even If You Don’t Eat Meat Every Day)

Getting enough protein is essential for maintaining muscle, supporting your metabolism, and keeping energy levels steady. If you struggle with eating meat regularly, incorporating these alternative sources into your diet can help you meet your daily protein needs without compromising on taste or texture.

You don’t have to force yourself to eat meat to hit your protein goals. With options like protein muffins, collagen coffee, lentil soup, and high-protein snacks, you can keep your meals balanced and satisfying without relying on traditional meat-based sources.

Do you have a favorite high-protein alternative? Let me know in the comments!