8 Vegetarian Foods That Could Fulfill Your Protein Intake

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8 Vegetarian Foods That Could Fulfill Your Protein Intake


The Dietary Guidelines recommend that women should aim for 46 grams of protein and males aim for 56 grams of protein a day (but this will change depending on your activity level, age, etc).

There are many misconceptions about vegetarians and their protein intake, but the truth is, it's not hard to meet your recommended daily requirement for protein.

If you're following a vegetarian diet, these meatless and plant-based dishes will fill your need for protein.


          1. Greek Yogurt (contains approx 23 grams of protein per cup)

You can pop in Greek yogurt to your smoothies, add it to salads, or use it as a sour cream substitute with tacos and dips. Don't forget about the pack of probiotics for good gut bacteria - plain yogurt is always the way to go!

2. Lentils (contains approx 9 grams of protein per half cup when cooked)

Lentils are not just a vegan protein source because they have 8 grams of fiber per 1/2 cup of cooked lentils. Fiber is beneficial for your heart and can help you stay full, which helps with weight loss.

3. Chia seeds (contains approx 3 grams of protein per 1 tablespoon)

A serving of 35g of Chia seeds contain 13 grams of fiber, 6 grams of protein and are a high source of calcium, magnesium, iron, omega-3 fatty acids and antioxidants.

4. Quinoa (contains approx 8 grams of protein per cup when cooked)

Quinoa is low in fat and high in protein. Quinoa has 8 grams of protein per cup. The fiber present in quinoa can help in controlling blood glucose levels.

5. Cottage Cheese (contains approx 14 grams of protein per half cup)

Eating 100 grams of paneer could give you 23 grams of protein. 100g of homemade cottage cheese is a better source of protein for children and elderly family members because it’s the purest form and has no preservatives or chemicals.

6. Beans -chickpeas, black beans, etc. (contains approx 8 grams of protein per half cup when cooked)

Beans contain a large amount of protein and other important minerals. Eating Chickpeas may keep you healthy, strong and fit. They contain about 15 g of protein per serving

7. Green Peas (contains approx 8 grams of protein per cup)

Green peas are a nutritious food, high in protein and contains vitamins A, K, C and many of other minerals.

8. Nuts

Though peanuts are technically a legume, this food packs the most protein out of all commonly consumed nuts with 9 grams. Almonds and pistachios pack 7 and 6 grams, respectively.

Medical Disclaimer: The information and reference materials contained here are intended solely for the general information of the reader. Patients and consumers should review the information carefully with their professional health care provider. The information is not intended to replace medical advice offered by physicians. You should consult your physician before beginning a new diet, nutritional or fitness program.