Many people believe that vegetarians have a hard time 'getting their protein'. Non-vegetarians often ask vegetarians 'how are you going to get your protein?'. The belief that vegetarians will have a hard time consuming enough protein is unfounded. Vegetarians can easily meet their protein needs by eating a varied diet
Good protein sources are: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas. Many common foods such as whole grain, bread, greens, potatoes, pasta, and corn also have protein. Soy Protein, Quinoa and Wild rice has been shown to be equal to proteins of animal origin.
Almost all foods except for alcohol, sugar, and fats contain protein.
What does Protein Do?
Protein is a critical nutrient. It helps you think and see, repairs bone and muscles regulates hormones and enzymes, and fights infections.
Sources of Protein
|Food||Serving Size||Amount of protein|
|Cottage Cheese |
|1 cup||29 grams|
|Ricotta Cheese |
|1 cup||28 grams|
|Seitan||1/2 cup||26 grams|
|Soybeans||1 cup cooked||26 grams|
|Lentils||1 cup cooked||18 grams|
|Textured Vegetable or Soy Protein||1/2 cup cooked|| |
|Tempeh||1/2 cup||16 grams|
|Split peas||1 cup cooked||16 grams|
|Navy beans||1 cup cooked||16 grams|
|Kidney, Lima, Black and Pinto beans||1 cup cooked||15 grams|
|White beans||1 cup cooked||15 grams|
|Chickpeas||1 cup cooked||15 grams|
|Black-eyed||1 cup cooked||15 grams|