8 Great Sources of Protein for Vegetarians

Making the decision to switch to a vegetarian diet can be for many reasons. Some people chose to stop eating meat in order to avoid participating in the consumption of animals, while others simply don’t like the taste or texture of meat. While a vegetarian diet is pretty common in today’s world, there is still a lot that isn’t understood about it. By far the most common questions vegetarian’s face is the dreaded, “but how do you get your protein?”. If you’re new to the veggie lifestyle and need some help, or need something to show the question askers in your life, here are some great sources of non-meat protein:

8) Eggs/Egg Whites

Eggs are a great way to start the day not only because they are delicious, but high in protein as well. Egg whites have 14g of protein per half cup! Another bonus? They are super low in fat so they are very diet friendly too!


7) Black beans

Black Beans have approximately 21g of protein per 100g. As a comparison, that’s pretty close to what a chicken breast has, so it’s a great way to pack in the protein. They can be incorporated into vegetarian burgers, stir fry, and even salad!


6) Almonds

Almonds are another great, and super easy, source of protein to incorporate. Again, with 21g of protein per 100g serving, they are a no brainer. While they are higher in fat, it’s the good fat, so in moderation, they are also good for diets. Grabbing a handful for an afternoon snack is a great way to fill up between meals.


5) Quinoa

Quinoa is a grain which can be a good replacement for rice and pastas. It packs 14g of protein per 100g serving and is super versatile and delicious. It’s high in fibre, helps lower your blood sugars and cholesterol, and is great to make salads, burgers, and stir fry with. It also pairs well with black beans for extra protein!


4) Protein powders

Protein powders are a great way to start the day. Most of them have upwards of 20g of protein per scoop, and they can be added into smoothies, or simply shaken with water. They come in a variety of flavours and have several vitamins and minerals as well. It’s a great way to bulk up your daily protein intake if you need to.

protein powder

3) Edamame

Edamame is a soy bean with contains 11g of protein per 100g. It’s becoming increasingly popular and can be conveniently purchased in the frozen vegetable section at the grocery store. They can be added to any vegetable side dish or as a snack between meals. They can also be bought and eaten dry roasted. Totally delicious.


2) Greek Yogurt

Another super healthy source of vegetarian protein is greek yogurt. With approximately 11g per 100g serving, it’s an excellent thing to incorporate into your diet. Since it is a pretty neutral flavour, it can be added onto baked potatoes as a substitute for sour cream. It’s also low fat, and a good source of calcium. You can buy flavoured greek yogurt and eat it as a healthy, between meal snack.


1) Tofu

While tofu isn’t the highest source of protein on the list, it can replace meat in pretty much any dish. With 8-10g of protein per 100g serving, this versatile food will give you a ton of options. Though the texture can take a little getting used to, one you get the hang of preparing it in different ways, you’ll probably grow to love it.


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