What Vegetarian Foods Have High-Protein?

A plant-based diet can provide all the essential nutrients your body needs, including protein. While it’s true that animal products are generally higher in protein than plant-based foods, there are plenty of vegetarian options that pack a protein punch. Here are some of the best vegetarian sources of protein:

Legumes
* Lentils (18 grams per cup)
* Beans (15 grams per cup)
* Peas (9 grams per cup)
* Chickpeas (12 grams per cup)
* Soybeans (36 grams per cup)

Tofu and Tempeh
* Tofu (20 grams per half cup)
* Tempeh (19 grams per half cup)

Nuts and Seeds
* Almonds (21 grams per cup)
* Walnuts (18 grams per cup)
* Cashews (18 grams per cup)
* Chia seeds (16 grams per ounce)
* Flax seeds (18 grams per ounce)

Vegetables
* Broccoli (3 grams per cup)
* Brussels sprouts (3 grams per cup)
* Spinach (2 grams per cup)
* Asparagus (3 grams per cup)
* Kale (3 grams per cup)

Other
* Quinoa (8 grams per cup)
* Edamame (17 grams per cup)
* Spirulina (64 grams per ounce)
* Nutritional yeast (9 grams per tablespoon)

How to Get Enough Protein on a Vegetarian Diet
Aim for 0.8 grams of protein per kilogram of body weight per day. This means that a 150-pound person needs about 54 grams of protein per day.

Here’s how to incorporate these high-protein vegetarian foods into your diet:

• Add lentils or beans to your salads, soups, and stews.
• Crumble tofu or tempeh into your stir-fries, curries, and pasta dishes.
• Snack on nuts and seeds throughout the day.
• Add vegetables to your smoothies and omelets.
• Sprinkle nutritional yeast on your popcorn or pasta.

Benefits of a Vegetarian Diet
In addition to being a good source of protein, a vegetarian diet offers many other health benefits. For example, vegetarian diets have been linked to a lower risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

Emotional Aspects of Eating a Vegetarian Diet
Making the switch to a vegetarian diet can be an emotional experience. Here are some tips for coping with the emotional challenges of eating a plant-based diet:

• Allow yourself to grieve. It’s normal to feel a sense of loss when you give up meat. Allow yourself to mourn the loss of your favorite foods.
• Find support. Talk to your friends, family, and healthcare providers about your decision to eat a vegetarian diet. Surround yourself with people who support your choices.
• Be patient. It takes time to adjust to a new way of eating. Don’t get discouraged if you slip up from time to time. Just pick yourself up and keep trying.

Conclusion
A vegetarian diet can provide all the nutrients your body needs, including protein. By incorporating high-protein vegetarian foods into your diet, you can enjoy the many health benefits of a plant-based diet without sacrificing your protein intake.

Questions and Answers

1. What are some of the best sources of protein for vegetarians?
Answer: Lentils, beans, peas, chickpeas, soybeans, tofu, tempeh, nuts, seeds, vegetables, quinoa, edamame, spirulina, and nutritional yeast.

2. How much protein do vegetarians need per day?
Answer: Vegetarians should aim for 0.8 grams of protein per kilogram of body weight per day.

3. What are some of the emotional challenges of eating a vegetarian diet?
Answer: Feeling a sense of loss, guilt, or social isolation.

4. How can I cope with the emotional challenges of eating a vegetarian diet?
Answer: Allow yourself to grieve, find support, and be patient.

5. What are some of the health benefits of a vegetarian diet?
Answer: A lower risk of heart disease, stroke, type 2 diabetes, and some types of cancer.