It is a common misconception that animals are the only good source of protein, but that’s simply not true – you’re probably getting more protein than you realize, whether you’re a vegetarian or not. Here are some of the best vegetarian sources of protein that anyone can enjoy:
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• Quinoa and other whole grains. Quinoa is a “complete protein” that provides all of the essential amino acids. One cup of cooked quinoa contains 18 grams of protein and 9 grams of fiber. Other whole grains, such as brown rice and barley, are also rich in protein. Another great thing about whole grains is their price. You can get them for about $1.50 per pound if you buy them in bulk.
• Beans, lentils, and legumes. This is a versatile and delicious protein source. Enjoy some hummus, split pea soup, vegetarian chili, and much more for a healthy dose of protein. One cup of kidney beans provides about 13.4 grams of protein. Beans, peas, lentils, and legumes are easy to find and are inexpensive.
• Tofu and other soy products. Think of all the soy products available these days: soy milk, edamame, tofu, tempeh, soy ice cream… the list goes on and on. Many soy products also contain added nutrients like calcium, vitamin B12, and iron. Half a cup of tofu provides 10 grams of protein, while a cup of soy milk provides about 7 grams. Tofu is also a great meat substitute.
• Nuts, seeds, and nut butters. Most seeds and nuts have a high fat content, so they should not be your primary source of protein, but they are perfect for snacking. Peanut butter is common, but keep your eye out for cashew butter and soy nut butter, too. There are about 8 grams of protein in 2 tablespoons of peanut butter.
• Seitan, veggie burgers, and meat substitutes. Most meat substitutes are made with soy and/or wheat protein. One meatless burger patty provides about 10 grams of protein. Homemade seitan is also a good source of protein, with about 21 grams of protein per 100 grams of seitan.
• Protein supplements. These are an easy way to supplement your protein intake if you are trying to bulk up. Always read the label – look out for fillers and additives. Real food is more nutritious, but supplements can help you meet advanced protein requirements.