Protein Packed Foods for a Vegetarian Diet Plan
Anyone on a vegetarian diet plan has probably heard, “How are you going to get enough protein?” By choosing a variety of whole, nutritious foods, this won’t be a problem. According to the Centers for Disease Control and Prevention, adult women need an average of 46 grams of protein daily and adult men should aim for 56 grams per day. Protein is essential for weight loss and maintenance. It enhances the metabolism, preserves lean muscle mass, and increases satiety. These nutrients are located in all of our organs, cells, and tissues.
It’s important to remember that not all proteins are created equal. A complete protein contains each of the essential amino acids and is often referred to as high quality protein. Animal-based foods are typically sources of complete protein and it takes a little creativity to find these in vegetarian diets. But have no fear. Combining foods such as brown rice and lentils creates a complete protein, as one makes up for the lacking amino acids in the other. It’s a myth that complete proteins need to be consumed at every meal. If you eat those lentils for lunch and the brown rice at dinner, the foods will still complement one another and offer the same benefits.
Be sure your diet boasts diversity so that you are receiving complete proteins and the necessary vitamins and minerals. To rev-up your vegetarian diet plan, try some of these protein-packed foods:
Nuts, Seeds, Grains, and Beans:
- 1 Cup Edamame (soy beans) – Complete Protein: 17 grams
- ½ Cup Tofu – Complete Protein: 10 grams (varies by brand and type)
- 1 Cup Cooked Red Kidney Beans: 15 grams
- 1 Cup Cooked Black Beans: 15 grams
- 1 Cup Cooked Garbanzo Beans (chick peas): 14.5 grams
- 1 Cup Cooked Pinto Beans: 15 grams
- 1 Cup Cooked Fava Beans: 13 grams
- 1 Cup Cooked Lentils: 18 grams
- 1 Cup Cooked Quinoa – Complete Protein: 8 grams
- 1 Cup Cooked Amaranth – Complete Protein: 9 grams
- 1 Cup Cooked Teff – Complete Protein: 10 grams
- 1 Ounce Whole, Shelled Raw Walnuts : 5 grams
- 1 Ounce Whole Raw Almonds: 6 grams
- 1 Ounce Raw Cashews : 5 grams
- 1 Ounce Pumpkin or Squash Seeds, Roasted with No Salt : 5 grams
- 1 Ounce Sesame Seeds, Roasted or Toasted: 5 grams
- 1 Ounce Shelled Hemp Seeds – Complete Protein: 10 grams
- 1 Ounce Peanut Butter: 7 grams
- 1 Ounce Almond Butter: 4 grams
Dairy, Eggs, and Substitutes:
- 1 Cup Skim Milk – Complete Protein: 8 grams
- 1 Large Egg – Complete Protein: 6 grams
- 1 Ounce Parmesan Cheese – Complete Protein: 11 grams
- 1 Ounce Cheddar Cheese – Complete Protein: 7 grams
- 6 Ounces Greek Yogurt – Complete Protein: 18 grams (varies slightly by brand)
- 6 Ounces Low Fat Yogurt – Complete Protein: 7 grams (varies slightly by brand)
- 1/2 Cup Low Fat Cottage Cheese – Complete Protein: 12 grams
- 1 Cup Unfortified Soy Milk – Complete Protein: 7 grams
- ¼ Cup Liquid Egg Substitute: 7 grams
- 1 Container Soy Yogurt – Complete Protein: 7 grams (varies slightly by brand)
Fruits and Vegetables:
- 1 Cup Asparagus: 4 grams
- 1 Cup Cooked or Boiled Peas: 9 grams
- 1 Large Artichoke: 5 grams
- 1 Cup Steamed Broccoli: 4 grams
- 1 Cup Brussels Sprouts: 5.6 grams
- 2 Cups Chopped Kale: 4 grams
- 1 Cup Cooked Spinach: 5 grams
- 1 Cup Diced Peaches: 5 grams
- 1 Cup Dried Figs: 5 grams
- 1 Cup Pureed Florida Avocado: 5 grams
Protein is valuable but don’t stress over complete proteins, as a diet marked by variety will take care of your nutritional needs. Try adding some of these foods to your vegetarian diet plan for better health, more energy, and increased weight loss.
What are some of your tried and true plant-based sources of protein?
