Vegetarian Protein

Protein Without Meat: A Guide for Vegetarians

Protein has become a hot topic recently, and there is more chatter among vegetarians and vegans. With so many opinions swirling around, especially meat-based opinions, it’s easy to wonder: Are we getting enough protein? Are our sources good enough?

Let’s dive in and explore how you can maintain a healthy, balanced protein intake on a vegetarian diet. And yes, you can totally get enough protein on a vegetarian diet! Below are some top vegetarian protein sources:

Dairy

Dairy products are what typically differentiate vegetarians from vegans. As animal byproducts (not flesh), they’re excellent sources of protein, fats, calcium, vitamin D, and vitamin B12. Whether from cows, goats, or sheep, dairy offers a wide variety of nutrient-rich and creamy delicious options. 

·        Greek yogurt (24g per 1 cup serving)

·        Milk (8g per 1 cup serving)

·        Cheese (7g per 1oz serving)

Eggs

Usually eaten by ovo vegetarians, eggs are used in so many different recipes across the world. It can be made into a Skakshuka dish or into simple scrambled eggs for breakfast. They are known for having an array of proteins (6g per egg), fats, choline, and vitamins like A, D, E, and B12.

Legumes

Legumes, which consist of lentils, beans and peas, are hearty and protein-rich. They are staples in cuisines like Mexican and Indian, used in stews, curries, dips, and spreads. Click here for more info on how you can use them. Another golden fact about them is that they have plenty of fiber to offer, keeping your gut happy as well. They have minerals such as iron, potassium and phosphorus and B vitamins (excluding B12)

·        Lentils (9g per ½ cup serving)

·        Black Beans (8g per ½ cup serving)

·        White beans (7.5g per ½ cup serving)

Nuts and Seeds 

Seeds and nuts are small but mighty. They carry protein, fiber, fats and vitamin E. They make great snacks or added as toppings for your snacks or even be blended into smoothies or baked goods. They add a great crunch texture or when blended, they can be a creamy texture, such as nut butters.

·        Hemp seeds (10g per 3 tbsp serving)

·        Pumpkin seeds (9g per ¼ cup serving)

·        Sunflower seeds (7g per 3 tbsp serving)

·        Peanuts (7g per 1 oz serving)

·        Almonds (6g per 1 oz serving)

·        Walnuts (4.7g per 1 oz serving)

Soy Products

Soy products are the poster child of plant-based protein. They take that spot due to their complete protein profile and are often used to replace meat in recipes. These products are mostly adaptable to whatever recipe comes their way. On top of that, they even offer iron and calcium as well! Here are some ways to incorporate them in creative and tasty ways.

·        Tempeh (19g per 100g serving)

·        Tofu (8g per 100g serving)

·        Edamame and Soy beans (12g per 100g serving)

Whole Grains and Wheat Products

While not always thought of as protein-rich, certain grains contain moderate amounts of protein. When these guys are combined with other protein sources, this can help provide a complete amino acid profile. 

For example, rice with lentil curry, or bread and peanut butter. Seitan, which you may not have heard of, is mostly made up of wheat protein. Another gem on this list is quinoa, as it is a complete protein as well.

·        Seitan (15g per 100g serving)

·        Oats (6g per 1 cup serving, cooked)

·        Quinoa (4g per ½ cup serving, cooked)

·        Brown rice (2.5g per ½ cup serving, cooked)

 If you want plant-based meal ideas, check out the recipes we have!

Conclusion

Hopefully, this gives you a clearer picture of the many protein sources available on a vegetarian diet. Protein isn’t only found in meat! It’s in dairy, grains, legumes, soy products, seeds, and more. 

That said, it’s important to remember that protein content and it’s ability to be absorbed can vary across these foods. It may seem confusing at first, but incorporating a variety of these protein sources will help you maintain a well-rounded, nutritious diet.And if you’re unsure where to start or want help building a personalized plan, our dietitians are here to support you in creating a balanced, sustainable eating pattern that works for you!