If you're worried about getting enough protein on a vegetarian or vegan diet, you might be in for a treat. The truth is that most Americans get too much protein in their diet, and vegetarians and even vegans can easily get more than enough protein in their diet. Most people still believe witch have most protein is only available from meat and animal sources, if unless you're pregnant or a bodybuilder, you'll probably get more than enough protein without even trying. Here are the best sources of protein for vegetarians & vegan Products.
More Protein Sources for Vegetarians and Vegans Products
- High Protein Vegetarian Recipe Ideas
- Vegan High Protein Soup and Chile Recipes
01 of 08
Beans, Lentils and Plants.
All beans, lentils and peas are an excellent vegetarian and vegan source of protein, so eat whatever you want! Black beans, kidney beans, Indian Dhal, Vegetarian Chile, Split Pea Soup and Chickpea Musk - Choose one and see how the protein grams add up.
Pictured: High Protein Italian White Beans and Rice
Protein content: Slightly varied, but for example, one cup of canned kidney beans contains about 13.4 grams of protein.
Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians and are a bargain when you're on a budget. You can find beans in the grocery store or on the menu, just about anywhere you may be.
Pictured: High Protein Italian White Beans and Rice
Protein content: Slightly varied, but for example, one cup of canned kidney beans contains about 13.4 grams of protein.
Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians and are a bargain when you're on a budget. You can find beans in the grocery store or on the menu, just about anywhere you may be.
Tofu and other soy products
Soy is such a fragrant chameleon that you will never get bored! You may have tried to get sweet milk and soy milk before, but what about edamame, soy ice cream, soy yogurt, soybeans or soy cheese? Also, TVP and tempeh are popular protein-rich soy foods. An added bonus, many brands of tofu and soy milk are fortified with other nutrients that vegetarians and vegans products need, such as calcium, iron and vitamin B12. (Yes, we just gave you permission to eat soy ice cream to get your protein.) Don't like tofu? Don't worry, you don't have to eat tofu as a vegetarian!
Protein content: Half a cup of tofu contains 10 grams and soy milk contains 7 grams of protein per cup.
Why you should eat it: You can add a little tofu to almost everything you cook, including tofu stir fry, pasta sauces, soups and salads.
03 of 08
Quinoa and Other Whole Grains
Whole grains are a good source of protein, but the queen of whole grains when it comes to protein content is quinoa or if you can find it, kaniwa. Only one cup of cooked quinoa contains 17.5 grams of protein, as well as nine grams of fiber. We need whole grains, including whole-grain bread, brown rice, even barley, which are also healthy protein-rich foods for vegetarians and vegans.
Shown: Quinoa Tabbouleh Salad
Protein content: Only one cup of cooked quinoa provides about 17.5 grams of protein. See also: Quinoa nutritional content
Why you should eat it: Whole grain is a bargain! Buy in bulk and you can stock up on whole grains for about $ 1.50 a pound.
04 of 08
Nuts, Seeds, and Nuts. Butter
Nuts, including peanuts, cashews, almonds and walnuts, all contain proteins, such as seeds such as sesame seeds and sunflower seeds. Since most nuts and seeds are high in fat, you do not want to make them your primary source of protein. But they are great as a workout or occasionally. Nut butter is also delicious, and most kids, of course, love peanut butter. Try soy butter or cashew butter for a small variety if you are bored of peanut butter.
Protein content: Two (2) spoons of peanut butter contains about 8 grams of protein.
Why you should eat it: Convenience! Stop in the market and grab a snack to get a protein boost. And of course, kids love peanut butter too.
05 of 08
Seitan, Veggie Burgers and Meat Substitutes
Read the label of your purchased meat replacement products and veggie burgers and you will find they are quite high in protein! Many commercial meat substitutes are made from either soy proteins, wheat protein (wheat gluten) or even a combination of the (wheat gluten & soy proteins). So throw some veggie burgers on the grill or in the microwave, and watch those daily protein grams add up. The seitan is also high in protein.
Noted: Easy Vegan Black Bean Burger
Protein content: A veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.
Why you should eat it: Seitan and mock meat are ideal for barbecues or anytime you just want something and fill it.
06 of 08
Tempeh
Tempeh is made from cooked and slightly fermented soybeans and molded into a patty, but don't stop that. It is actually similar to a very sturdy veggie burger, and like tofu and seitan, it is very high in protein and can be prepared in numerous ways. It is ideal for vegetarians, vegans, or just people who want to reduce meat consumption while exploring. alternative protein sources.
Noted: Easy barbecue pastry tempeh
Protein content: Many brands, but as a guideline, one serving of tempeh (100.5 grams) provides about 17.5 grams of protein (that's even more protein per gram than tofu!).
Why you should eat it: Tempeh is a great alternative for people who don't like tofu.
07 of 08
Protein powder supplements
So what if you are an Olympic bodybuilder or are trying to get some serious muscle? In this case, your protein needs will be higher than an average vegetarian and you may want to consider supplementing with protein powders or protein shakes. If you go the protein route, read labels and look for cheap fillers in whey and soy protein powders. It is best to pour out and invest in good quality powder - here are some reliable vegan protein powders.
Noted: Strawberry bean and yogurt protein shake
Why you should eat it: It really is not necessary unless you have special protein needs, as actual food sources are always the best.
08 of 08
High Protein Recipe Ideas
So, now you know what to eat to make sure you get lots of protein. If you want to use recipe ideas with this high protein vegetarian food, check out our collection of vegetarian and vegan recipes. You cannot ensure that each of these recipes has at least 12 grams of protein per serving.
Noted: Vegan-high-protein tempeh breakfast hash
