FAQs
Some of the best sources in the plant world include beans, legumes, lentils, soy like tofu or edamame, seeds and nuts and some whole grains like quinoa. Certain vegetables also contain small amounts of protein like zucchini, kale and collards (think leafy greens).
How to get 30g protein vegetarian? ›
High protein vegetarian meals
- Homemade ricotta gnocchi – 25.9g protein per portion.
- Warm lentil and halloumi salad – 36.7g protein per portion.
- Vegan katsu curry – 32.9g protein per portion (plus sides)
- Avocado and halloumi wraps – 28.9g protein per portion.
- Creamy garlic mushroom tagliatelle – 27.2g protein per portion.
How to get protein in pasta without meat? ›
Some of the best sources in the plant world include beans, legumes, lentils, soy like tofu or edamame, seeds and nuts and some whole grains like quinoa. Certain vegetables also contain small amounts of protein like zucchini, kale and collards (think leafy greens).
How to get 100g protein without meat? ›
For vegetarians, 100 grams of protein might look like:
- Four eggs (24 grams of protein)
- ½ cup of rolled oats (5 grams)
- Two tablespoons of peanut butter (7 grams)
- One tablespoon of hemp seeds (4 grams)
- ¼ cup of protein granola (10 grams)
- One scoop of plant-based protein powder (20 grams)
- Two snack cheeses (10 grams)
What can I replace eating meat with? ›
Protein rich plant foods
Some whole foods, such as beans, lentils, chickpeas, and mushrooms, contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products.
How to get 25 grams of protein without meat? ›
Regular consumprion of nuts and seeds, such as almonds, cashews, chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, pumpkin seeds, etc., is a good way to top up your protein intake. 100 grams of nuts seeds contain around 20-30 grams of protein.
How to get 20g of protein vegetarian? ›
Learn more about the benefits of a vegan diet and the difference between plant and animal protein.
- Seitan. Seitan is a popular protein source for many vegetarians and vegans. ...
- Tofu, tempeh, and edamame. ...
- Lentils. ...
- Beans. ...
- Nutritional yeast. ...
- Spelt and teff. ...
- Hemp seeds. ...
- Green peas.
What vegetable has the most protein? ›
And what are the best sources for protein?
- Green peas. Green peas are at the top of the list of the most protein-filled vegetables. ...
- Spinach. A big crisp spinach salad is certainly refreshing, especially on a hot day in the South. ...
- Collard greens. ...
- Sweet corn. ...
- Mustard greens. ...
- Lima beans. ...
- Asparagus. ...
- Broccoli.
Does avocado have protein? ›
A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.
What is the best easy protein for vegetarians? ›
Top Protein Sources for Vegans and Vegetarians
- Tempeh. In Pascale's opinion, the “foremost” protein source for vegans and vegetarians is tempeh, which she describes as a fermented alternative to tofu that's made with a whole soybean. ...
- Lentils. ...
- Beans. ...
- Nut Butters. ...
- Hemp Seeds. ...
- Tofu.
Eat beans, pulses, eggs and other sources of protein
Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.
How can I get 50 grams of protein a day without meat? ›
Whole plant foods that have high concentrations of protein are beans (including soybeans and tofu and tempeh), lentils, and other legumes; bulgur; nuts; and seeds.
Does pasta have more protein than meat? ›
Regular pasta doesn't contain as much protein as traditional protein sources like meat (chicken contains 31 grams of protein per cup), or veggie protein sources like tofu (which contains 20 grams of protein per cup). However, if you aren't counting your carbs, then regular pasta is an excellent protein supplement.
Is pasta good for protein diet? ›
Meaning pasta actually has enough protein to balance with the carbohydrates. This isn't just because of the eggs in pasta either. Wheat is another source of protein, making up about 20% of the proteins eaten globally. If you are worried about the calorie levels and weight gain, that's not so simple either.
Can you get all your protein without meat? ›
Quinoa is the only grain that contains all the essential amino acids that make it a complete protein. It is equivalent to eating a chicken breast, steak or salmon. “I love quinoa because it is so versatile,” says Waldeck.
Can you build muscle without meat protein? ›
For years, the conventional belief that ruled professional and amateur athletic training programs was that consuming meat was the only way to build muscle. Today, we know a balanced vegetarian diet that includes plant-based protein assists muscular development … no steak required.
What is the healthiest protein to eat? ›
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.