A Vegetarian’s Guide to Protein

bowl of vegetarian protein

Sometimes it can be hard to get the recommended amount of protein on a vegetarian diet. Other times, it can just be exhausting. Luckily there are some easy ways to go about it if you are a bit innovative!


What Vegetarian Friendly Foods are High in Protein?

There are some surprising foods that are super high in protein (even some vegetables that could go toe-to-toe with beef). Here are some great options you might not normally think of:

Broccoli- Broccoli contains 2.6 grams in every 1 raw cup. Now, because it is low calorie, this definitely isn’t a bite sized protein snack!

Green Peas- Whether you call it a veggie or a starch peas pack a great protein punch at 9 grams per 1 cooked up.

Rice & Beans- Many vegetarians starting out don’t realize that paired these become a superfood. This pairing comes in at about 7 grams of protein per 1 cup serving.

Quinoa- This grain can sub nicely for rice, but unlike rice it packs a whopping 8 grams of protein per 1 cup serving.

Buckwheat- at 6 grams of protein per 1 cup serving buckwheat can add protein to your diet. This seed is usually ground and added to noodles or breads. But you can also cook the kernels like a protein-packed oatmeal.

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Not included in this list are the more typical protein substitutes, but don’t count those out either. Soy, seitan, tofu, lentils, hummus, spinach, and nuts are all good sources of protein and not to be discounted when building a healthy diet.


How to Sneak in a Little Extra Protein

So how do you add a little extra protein into your diet if your meal is already planned? There are some little add-ons to meals that can up the protein content wonderfully.

Chia seeds make a great addition to lots of food with 4 grams of protein in 2 tablespoons, slip them in a drink to get some protein in a very unusual place!

Spirulina at 4 grams of protein per 1 tablespoon this is a great option. Try adding it to a homemade energy bar recipe or putting a scoop into a smoothie.

Hempseeds carry 10 grams of protein per 2 tablespoons. These can be great added into a baked good you are already making like bread or cookies.

Nutritional Yeast can add some amazing flavor to snacks like popcorn or sprinkled on top of bread. It also has 9 grams of protein per every 2 tablespoons.

Soy Milk gives you protein without even changing what you eat! It adds when you drink at 7 grams of protein per 1 cup.

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A Healthy Amount of Protein

With so many good options for vegetarian protein, many that can easily be added even on the go or without changing your meal-plan, there is no need to be protein deficient. Run through some new recipes, see what flavors suit you… and then make sure you are doing what is right for your body!

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