TOP 10 PROTEIN SOURCES FOR VEGETARIANS

Vegetarians often gravitate toward high-carb high-fat, low-protein diets because of the lack of knowledge of protein sources or lack of availability of quick and easy options.

In our previous article of Top 5 Weight loss Myths, we talk about the importance of high-protein diets.

Below are 10 convenient protein sources for those looking to avoid meat.

1) GREEK YOGURT (STRAINED YOGURT)

Protein : 23 g per 8 oz. serving

Made by straining away the liquid, thicker Greek-style yogurts contain about twice as much protein as regular versions. You’ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

2) COTTAGE CHEESE

Protein : 14 g per 1/2 cup serving

This curd cheese is loaded with casein protein—a slow-digesting protein that supplies you with a steady supply of vital amino acids. especially before bedtime.

3) EGGS

Protein : 6 g per 1 large egg

These white orbs are near-perfect food. That’s because the biological value – a measure of how much protein from the food can be incorporated into proteins in the body – of an egg is higher than that of nearly any other item.

4) BEANS (RED/BUTTER/NAVY)

Protein : 20 g per 1 cup serving

Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, beans lead the way. Each cup also supplies an impressive 10 g of dietary fibre.

5) LENTILS

Protein : 13 g per 1/4 cup serving

Bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fibre, and a range of vital minerals.

6) PEANUT BUTTER

Protein : 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department.

7) TOFU

Protein : 12g per 3 oz serving

If you’re looking to embrace meat-free living, slabs of tofu can make sure your protein intake doesn’t suffer too much!

8) QUINOA

Protein : 8 g per 1 cup serving

Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it’s a complete protein so is great on a vegetarian diet to help meet protein requirements

9) GREEN PEAS

Protein : 7 g per 1 cup serving

While protein is not abundant in most vegetables, frozen green peas contain enough that you’ll want to keep a bag in the freezer at all times. They’re also a good source of fibre to help keep cravings for junk food at bay.

10) WHEY PROTEIN

Protein : 24g per  1 serving (30g)

Whey protein a fantastic easy and convenient and easily digestible source of protein which can be used for more than shakes try mixing it into yogurt, oatmeal or even muffins and other baked goods and desserts to increase the protein content.

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