Protein is essential for weight loss, and for your overall health and well-being. Unfortunately, for some people, getting enough protein is a bit of a problem. Vegetarians need to be very vigilant about making sure they’re not only getting enough protein, but that they’re getting the right protein.
Thankfully, there are tons of options for vegetarians that will keep them full, healthy, and have them meeting their daily protein needs.
There isn’t a vegetarian on the planet who hasn’t heard that beans are the perfect way to get enough protein. And with good reason! A cup of cooked beans has up to 14 grams of protein!
And, the cousin of the bean, the lentil, has even more. With 18 grams of protein per cooked cup of lentils, it’s easy to see why they’re a favorite among vegetarians.
Perfect for snacking on or mixing with fruits, nuts and seeds are packed full of protein. They can have up to seven grams of protein per one third of a cup. Of course, this will vary depending on the nut, but it still works. And yes, peanut butter counts!
3. Chia Seeds
These little seeds have grown in popularity over the years and they really do live up to their reputation!
In fact, they were used by Mayans to supplement their daily diet and stay full. With 4 grams of protein per ounce, they’re also packed full of fiber. And they are so easy to incorporate into meals because they have no flavor!
When cooked the right way, tofu is truly delicious. And, with very little fat and cholesterol, it still packs a full eight grams of protein per serving. Tofu is also very versatile. Not sure how to use it? Try marinating it and mixing it with veggies. Crumble it and make a delicious chili. Or, get the silken kind and whizz it into your daily smoothie.
Very popular on the American breakfast table, eggs offer six grams of protein per egg. The fact that it has so much protein and keeps people full longer is probably why it’s so popular at breakfast! And, it can be cooked in a variety of ways, so it’s never boring.
Specifically, Greek yoghurt. While less popular than regular yoghurt, Greek yoghurt has a crazy high amount of protein, about 20 grams per six ounces.
This puts it right up there with lean meat in the protein per ounce department. And, while it’s great for breakfast and in smoothies, it can also be incorporated into sauces and baked foods.
Surprisingly a fruit and not a vegetable, avocados have about four grams of protein per fruit. And, as an added bonus, avocados are filled with amino acids, which are extremely good for the body.
Plus, it’s a delicious snack, so it’s easy to add to a diet. It can be made into guacamole, eaten with a spoon, put on toast, or even added to smoothies.
There are several other protein sources for vegetarians, however eating the 7 foods mentioned here will surely go a long way in providing your daily protein needs.