vegetarian protein

If you’re worried about getting enough protein on a vegetarian diet, you don’t have to be. Here are some of the best sources of protein for vegetarians.

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.

Others examples such as:

Organic Mung Bean Fettuccine

Gluten-Free, Certified Organic, Vegan, Kosher. Ingredients: Organic Mung Beans, Water. 25 g protein in 2 oz.

Seaweed, Spirulina, dried

Spirulina is a vivid blue-green algae that commonly grows in freshwater lakes and ponds. It’s considered a complete protein, containing an ideal balance of all 9 essential amino acids. And its protein is more digestible than other rich protein sources such as red meat and even soy.  Protein content: 16 grams per 1 oz.

Protein Powders such as:

Garden of Life Raw Meal (Meal replacement)

Fiber, Live Probiotics and Enzymes, 20 Vitamin Code Vitamins and Minerals, Naturally Filling, Satisfies Hunger,  Sustained Energy, USDA Organic, Non-GMO Project Verified.  Raw, Vegan,  Gluten Free, Dairy Free, Soy Free,  No Fillers or Synthetic Nutrients, No Artificial Flavors, Sweeteners or Preservatives,  No Pea Protein. 33g Protein/10g.

Vega One Nutritional Shake

Vega One Nutritional Shake is free from dairy, gluten and soy, and contains no added sugar, artificial flavors, colors or sweeteners.  15 grams protein, 6 g fiber, 1.5 g Omega-3, Antioxidants, Probiotics, Greens.

Lifetime Life’s Basics Plant Protein Unsweetened, Natural Vanilla

(Pea, Hemp, Rice with Chia Seed), A Complete Protein Rich in Omega 3·6·9, Premium Quality, A Dietary Supplement, Non GMO, Gluten Free Unsweetened. Does not contain: yeast, corn, soy, gluten, wheat, milk, egg, whey, or any artificial ingredients or preservatives.  22 grams protein

Protein Bars such as:

OrganiX Bars  “Greens” –Xymogen

Certified Organic Ingredients: Organic Cashew Butter, Organic Date Paste, Organic Premium Agave Nectar, Organic Brown Rice Protein, Organic Raisins, Organic Bio Sprouts-Flax, Organic Bio Sprouts-Quinoa, Organic Wheat Grass Juice Powder, Organic Barley Grass Juice Powder, Organic Sesame Seeds, Organic Spirulina, Organic Blueberries, Organic Raspberries, Organic Broccoli Sprouts, Organic Beet Juice and Organic Carrot Juice. 7 grams protein

Vega One Bar

Vega One Bar contains 15 grams of complete plant-based protein sourced from sprouted whole grain brown rice protein and pea protein, 6 grams of fiber, Gluten-free.


Garbanzo Beans, 1 cup/14.5 grams

Pinto Beans, 1 cup/12 grams

Refried Beans, 1 cup/15.5 grams

Soybeans, 1 cup/28 grams

Tofu, 1 cup/22 grams

Lentils, 1 cup/18 grams

Nuts & Seeds:

Peanut Butter, 2 tablespoons/8 grams

Almonds, ¼ cup/8 grams

Peanuts, ¼ cup/9 grams

Cashews, ¼ cup/5 grams

Pecans, ¼ cup/2.5 grams

Sunflower Seeds, ¼ cup/6 grams

Pumpkin Seeds, ¼ cup/8 grams

Flax Seeds, ¼ cup/8 grams

Sesame Seeds, 1 oz. /6.5 grams

Pistachios, 1 oz. /5.8 grams

Walnuts, 1 oz. /5 grams


Yogurt, 1 cup/13 grams

Cheddar Cheese, 1 oz. /7.1 grams

Egg, 1/6 grams

Cottage Cheese, 1 cup/10 grams

Mozzarella Stick/6 grams

Fruits and Vegetables:

Avocado, 1/10 grams

Broccoli, 1 cup/5 grams

Spinach, 1 cup/5 grams

Peas, 1 cup/9 grams

Artichoke, 1 medium sizes/4 grams

Sample Menu:

Breakfast: Garden of Life Raw Meal (Meal replacement), 2 level scoops=33 grams

Snack: 1 serving Almonds=6 grams

Lunch: Salad: Romaine lettuce w/ Olive Oil dressing – use sparingly, onions, peppers, broccoli, carrots, 2 boiled egg=12 grams, plus 1 Avocado=10 grams

Snack:    1 Mozzarella Stick =6 grams

Dinner: 1 cup cooked Quinoa=18 grams, Red/green/yellow peppers, 1 cup cooked spinach=5 grams


Total Protein: 90 grams

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