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Great Vegetarian Diet Protein Sources

Vegetarian recipes bursting with flavour plus info on vegetarian ingredients and substitutions and foods to take into consideration. The conventional diet guidelines suggest that humans should get a large amount of their protein quotas from meats and animal sources like chicken, eggs, etc. unlike a pure vegetarian diet which acquires its intake from plant protein sources.

These are all high-protein foods which are plentiful in the traditional American diet. Previously, many people thought those who followed a vegetarian diet weren’t getting enough protein…

Beans

Nothing new here; beans really are a staple of almost every vegetarian athlete’s diet. My favorites are lentils, chickpeas and black beans, but almost every starchy bean contains 12 to fifteen grams of protein per cooked cup. Soybeans, interestingly, retain the most of all (29 g per cup); perhaps that’s why soy plays this type of big role in many vegetarian diets. Lentils, at 18 grams per cup, are available in a distant second.
Tempeh
Tempeh is a fermented soybean product that originally coded in Indonesia about 2,000 years back. It is high in protein (19 grams) as well as fiber, iron, potassium, B12, calcium and isoflavones. It’s made from cracked cooked soybeans inoculated with beneficial bacteria allow it a chewy, meaty consistency.
Quinoa
Quinoa is probably one of the most perfect non-animal sources of protein in the world. What makes quinoa (pronounce keen-wah) unique is it is the only plant based supply of complete protein. “Complete” means that it contains all 9 of the essential proteins that are crucial to human function and health. It’s also a wonderful option for those that consume a gluten free diet, since it is completely gluten-free.
Tofu
Tofu is an alternative to meat. It can be used to cook various kinds of dishes. A 140 gram serving of tofu contains 11 grams of protein. As well as using a high protein content, tofu is also rich in iron and magnesium.
Broccoli
Chances are, you’ve i never thought of broccoli (or any green vegetable) like a high-protein vegetarian food. But per calorie, vegetables like broccoli and spinach are extremely high in protein. The “problem” is that they take up a large amount of room in your stomach, so it’s difficult to eat enough of them to make them a substantial source of protein. Still, at 5 grams of protein per cup, We believe broccoli deserves a place on list, if perhaps because it’s interesting.
Peanut Butter
Peanut butter is a high supply of protein as well. 30 grams of peanut butter contain 7.5 grams of protein. Although peanut butter is really a food that is higher in fat, when put into a vegetarian diet in moderation, it will help to satisfy the daily recommendation of protein.
Almonds
Almonds really are a nut with a number of health benefits, including using a high amount of protein. A 1/4 cup serving of almonds contains 8 grams of protein. Almonds possess a lower saturated fat content and therefore are a great way for vegetarians to get protein.

Vegetarians and vegans need to eat protein too!  Find out how to get plenty of protein with a well-balanced vegetarian diet.


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