PROTEIN FOR VEGETARIANS

Protein: Vegetarian sources

If you're worried about getting enough protein on a vegetarian diet, you may be in for a surprise. The truth is, most non-vegetarians get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

Milk and milk products: Milk, cheese, cottage cheese and yogurt are considered to be the most nutritious foods of all. Milk and milk products are very high in protein. However, whole milk and dairy products tend to be high in saturated fats. So when choosing milk or milk choose low or non fat options.

Protein: One cup 1% milk contains 8 grams of protein.  

Quinoa and other whole grains: Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

Beans, Lentils and Legumes: All beans, lentils, and peas are an excellent vegetarian and vegan source of protein. Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea/garbanzo beans. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.

Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

Tofu and other soy products: Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. (Know more about ‘soy’ by reading a previous entry about it on my blog)

Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

Nuts, Seeds and Nut Butters: Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter. (Know more about ‘nuts’ by reading a previous entry about it on my blog)

Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.

Seitan, Veggie Burgers and Meat Substitutes: Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.

Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.

Protein Supplements: So what if you are an Olympic body builder or are trying to gain some serious muscle? In this case, your protein needs will be higher than us average vegetarians and you may be considering supplementing with protein powders or protein shakes. Talk to a Registered Dietitian for more information on this.

Protein content: Varies by brand, so read the label.

Bottom line:

• You need no more than 1g of protein per kilogram body weight to maintain your lean body weight
• For bodybuilding you need a little higher amount of protein intake but it is very easy to do it on a vegetarian diet. You do not have to be a non-vegetarian to bulk up
• There are a variety of protein sources for vegetarians. Remember horses, cows and elephants are vegetarians and they do not die without eating meat.