If your a newbie vegetarian like us you are probably lacking a bit of protein in your diet and are probably wondering where you can get it. We are here to help you! We’ve compiled a list of 25 sources of protein for you to incorporate into your diet. Share, and enjoy going meatless!!

25 Sources of Vegetarian Protein:

1. Russet Potatoes: 1 large = 7 g protein;

2. Quinoa: 1 cup = 8 g protein, 5 g fiber;

3. Tofu: 1/2 cup = 10 g protein; takes on the flavor that you cook it with, 

4. Tempeh: 1/2 cup of tempeh = 16 g protein; adds great texture, filling

5. Lentils: 1 cup = 18 g protein; easy prep, great addition to soups, 

6. Black beans: 1 cup = 15 g protein, 15 g fiber

7. Green peas: 1 cup = 8 g protein; easy prep

8. Edamame: 1 cup = 17 g protein; convenient snack, 

9. Spinach: 1 cup cooked = 5.6 g protein; there is more protein in cooked spinach because it has more density

10. Kale: 1 cup = 2.5 g protein, 2.6 g fiber; rich in calcium, low sugar

11. Broccoli: 1 cup cooked = 6.7 g protein, 9.2 g fiber; amino acid score of 112 indicates a high quality protein,

12. Chickpeas: 1 cup = 11.9 g protein, 10.6 g fiber; versatile ingredient

13. Wholegrain/Multigrain Bread: per slice = 2.5 g protein, 1.9 g fiber; serves as a vessel for your favorite toppings, 

14. Chia Seeds: 1 oz = 4.5 g protein, 10.6 g fiber; high in omega-3 and omega-6 fatty acids, 

15. Eggs: 1 cup scrambled = 24.4 g protein; high in vitamin B12 (hair, skin, nails), 

16. Skim Milk: 1/2 cup = 4.2 g protein; high in calcium, low fat 

17. Peanut Butter: 2 tbsp all natural = 5 g protein; low in sugar, versatile ingredient, filling

18. Greek Yogurt: 1 cup fat-free, plain = 20 g protein; high in calcium

19. Oats: 1/2 cup rolled oats = 5 g protein, 4 g fiber; filling, 

20. Brown Rice: 1/2 cup = 5 g protein, 3.5 g fiber; easy prep,

21. Low-fat Cottage Cheese: 1/2 cup = 12.4 G protein; high in essential amino acids

22. Sweet Potatoes: 1 medium baked in skin = 2.3 g protein, 3.8 g fiber; versatile ingredient, 

23. Almonds: 1/2 cup = 21.2 g protein, 12.5 g fiber; convenient snack, filling 

24. Hempseed: 1 1/2 tsp = 5 g protein; add great texture to salads, desserts and/or smoothies, 

25. Feta Cheese: 1/2 cup = 14.2 g protein; high in calcium and magnesium,

Sources: 

https://www.healthaliciousness.com/articles/complete-vegetarian-protein-foods.php

https://www.healthaliciousness.com

http://nutritiondata.self.com

More The GGC Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.