If you’re on a vegan or vegetarian food plan or just trying to eat more plants and less meat, these vegetarian protein sources will make it simple to fill up your protein requirements. Protein is important for constructing and maintaining muscle mass and keeping your skin and hair healthy. It also helps keep you full.
It isn’t difficult to get the protein you need on a vegan food plan, despite the fact that many individuals are curious about this. According to the Dietary Guidelines, women need 46 grams of proteins and men 56 grams (however, this varies depending on your age, exercise level, and more). Find out how much protein you can eat each day.
The list of vegetarian proteins goes way beyond tofu. (According to the document, it contains about 9 grams in a 3-ounce portion.) Try adding some of these high protein vegetarian dishes to your diet.
vegetarian protein infographic
Associated: Excessive-Protein Vegetarian Recipes
- Greek Yogurt
Greek yogurt contains 23 grams of protein in each cup.
Strive Plain Greek Yogurt Recipe
Greek yogurt tastes great in smoothies. It can also be used to replace bitter cream on tacos and dips. The yogurt is also rich in calcium and probiotics, which are good for your gut. Choose plain yogurt instead of flavored varieties and save a lot of sugar.
- Lentils
Sluggish Cooker Creamy Lentil Freezer Pack
Lentils contain 9 grams of protein in 1/2 cup cooked lentils
Recipe for Strive: Slow-Cooker Creamy Lentil soup Freezer Pack
Lentils pack a lot of protein into a small package. A 1/2 cup of lentils cooked provides 8 grams of fibre. Fiber is good for your heart, keeps you full and can help keep your weight under control.
Find out about the secret high-protein vegan ingredient you should be putting in your smoothie
- Chia seeds
Chia seeds contain 3 grams of protein in 1 tablespoon
Coconut-Blueberry Smoothie Recipe
Like hemp, chia seeds are nutrient dense. They are rich in fiber, protein and omega-3s. You can add them to smoothies, bake with them or make chia seed jam. Learn more about the health benefits of chia seed.
- Quinoa
Vegan Superfood Buddha Bowls
Quinoa has 8 grams of protein in each cup when cooked
Vegan Superfood Buddha Bowls Recipe
Quinoa is unique among plant proteins because it contains all nine essential amino acids. This makes it a complete protein, which most plant-based proteins do not. A cup of quinoa cooked also contains 5 grams of fibre. Quinoa contains magnesium, manganese and zinc as well as iron, thiamine, folate, manganese and phosphorus. Quinoa is also gluten-free, which makes it a great option for those with celiac disease or gluten sensitivity.
- Cottage Cheese
Cottage cheese contains 14 grams of protein in 1/2 cup
Recipe to Strive: Cottage Cheese Veggie Dip
Cottage cheese has made a comeback. (And it’s good for you!) If you’re trying to limit your sodium intake, keep in mind that cottage cheese has a higher sodium content than Greek yogurt. You can use it as a savory or sweetened dip.
- Hemp Seeds
Hemp seeds contain 4 grams of protein in 1 tablespoon
Recipe to Strive: Tea Peach Smoothie Bowl for the Inexperienced
Hemp seeds are a rich source of omega-3 fatty acid. Sprinkle them on smoothies, smoothie bowls, or oatmeal.
- Beans (black beans, chickpeas and other varieties)
Black Bean Tacos
Beans are a great source of protein (black beans, chickpeas and others). Beans (chickpeas, black beans and many others) have 8 grams of protein in 1/2 cup cooked.
Black Bean Tacos Recipe
Beans are a good source of fiber, which is a nutrient that most people do not consume enough of. Beans are also a simple and inexpensive way to add protein into dips, soups, tacos and salads. Beans are also a good source of iron.
- Edamame
Edamame has 5 grams of protein in 1/4 cup (shelled).
Recipe to strive: Tremendous-Inexperienced Edamame Salad
Edamame is green soybeans. Most sushi restaurants offer them, and you can find them in the freezer section of most supermarkets. They are available in the shell, or shelled. Shelled shelled eggs can be added to salads, stir-fries and grain bowls to add protein.
- Peas with Inexperience
Peas inexperienced, 8 grams protein per cup
Brown Butter Pea Amandine Recipe
Peas are a good source of protein, but most people don’t know it. Green peas can be added to salads, soups and side dishes.
- Peanut Butter
Peanut Butter, 7 grams protein per 2 tablespoons
Candy Potato-Peanut bisque recipe
Peanut butter and peanuts are rich in fiber, proteins and fats. This combination of vitamins keeps you satisfied. Try peanut butter on toast or blended into smoothies. You can also make a sauce with peanuts for savory dishes.
- Almonds
Broccoli charred with almonds & cherries
Almonds contain 6 grams of protein in each ounce
To strive for: Charred broccoli with Almonds & Cherries
Almonds are a great vegetarian option because they contain a combination of protein, fiber, and fat. Almonds are a great vegetarian option to keep hunger at bay. Try them as almond spread, grab a handful to snack on or sprinkle some on salads to add protein.
- Eggs
Giant eggs contain 6 grams of protein.
Recipe to strive: Avocado toast with egg, cheddar & Kimchi
The egg is more than just a breakfast food. It was once thought that eggs were high in ldl-cholesterol, but consuming ldl-cholesterol will not raise your ldl-cholesterol. But don’t just eat the whites. The yolks contain a lot of nutrients, including antioxidants, vitamins, and protein.
