Top 10 Protein Sources for Vegetarians

Humans need protein to grow and flourish! It is an essential macronutrient, along with carbohydrates and fats, your body needs for overall health and to function properly. And if your main goal is to build muscle, protein is a MUST, why do you think you see every weightlifter with a protein shake in their hand. The typical cliche is that you have to eat meat, like chicken, steak, and fish, in order to achieve one’s protein requirements or you will have a protein deficiency. Wrong! Although it is a huge convenience for meat eaters, it is not an absolute must to consume meat for protein.

If there’s one thing that most vegetarians hate, it’s having someone talk about their dietary system like it’s a problem that needs to be solved. So let’s get this out of the way: Vegetarians can build muscle and strength just like meat-eaters. There are hundreds of millions of vegetarians in the world, and people choose to embrace this lifestyle for countless reasons—from religious, to nutritional, to simple personal preference. So let’s get started and list some great vegetarian friendly protein sources:

#1 Quinoa: Considered one of the ultimates super foods, quinoa looks a lot like couscous, but it’s way more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles. You will find 8 grams of protein per 1 cup serving.

#2 Whey Protein Powder: It’s not just for bodybuilders, whey protein is an awesome alternative and supplement if you are not getting enough protein in your diet, and it tastes great too! Whey is a milk based product, so they’re clearly off-limits to vegans, lactose and tolerant folks, and to strict pescatarians, but if do not fall into any of those categories, you are good too go.

#3 Eggs and Egg Whites: Eggs are versatile sources of very useful protein. As far as uses go, this may be even better than milk protein.Though I think you are a fool if you throw away all your yolks (they contain more protein, B-vitamins and trace minerals) it wouldn’t be prudent to eat twelve a day. The yolks have a very taxing effect on your liver.

#4 Soy: Perhaps the most prominent vegetarian alternative to whey, soy proteins are similarly protein-packed but are incredibly low in fat and cholesterol. Soy generally offers more flavor options than other vegetarian proteins, but read your labels carefully, because some soy proteins contain milk and/or fish products.

#5 Pea Protein: Pea protein is high in protein, easy to digest, cholesterol-free, and has a solid branched-chain amino acid profile.

#6 Hemp Protein: Hemp seeds are packed with Omega-3s and high in magnesium and iron, to say nothing of their solid protein content. Plus, a serving also contains almost half your daily dose of fiber.

#7 Dairy: Greek Yogurt, Milk, Cheese, and Cottage Cheese are some great protein sources. They are all comprised to Casein Protein, which is a slower digesting protein that takes a while for the body to break down. Throw some berries into your Greek Yogurt or Cottage Cheese to make an awesome bed time snack, filled with antioxidants and protein.

#8 Nuts and Natural Nut Butters: Almonds, Peanuts, Walnuts, Cashews, Almond and Peanut Butter are full of healthy fats your body needs for hormone production and overall health, but they are also packed with protein as well. They are full of calories, so if you are watching your weight, make sure you keep them in moderation.

#9 Beans and Legumes: Beans are a great sources of fiber, complex carbohydrates, and protein. Lentils, Black Beans, Kidney Beans, and Garbanzo Beans are some of my personal favorites. Throw them in your rice, salads, or just as a side dish, you can’t go wrong (except Refried Beans, stay away from those!)

#10 Dark Green Leafy Veggies: These include Spinach, Kale, Broccoli. Full of antioxidants for overall health, but also has a substantial amount of plant protein as well, throw some quinoa, beans or greek yogurt with it, and you got one serious protein packed meal.

#Fitness #Health #Nutrition #Wellness