Healthy Vegetarian Protein Sources

Being a vegetarian is incredibly rewarding. Studies have shown that eating a meatless diet prevents heart disease and diabetes. There are many ways for you to get all the protein you need while sticking to your meat-free diet. Here are some healthy and delicious vegetarian protein sources along with preparation ideas:

TOFU
10g in 1/2 cup

sautee in olive oil with garlic and liquid aminos, add to smoothies, bake in the oven with garlic and spices

TEMPEH
31g in 1 cup

sautee in olive oil with liquid aminos and garlic, make a bake it with spices and eat like a burger

EDAMAME
17g in 1 cup

eat plain with salt, add to brown rice with garlic and onions, eat with a veggie burger, hummus and sliced avocado

QUINOA
8 grams per cup (how to cook quinoa)

add to soups, make some quinoa walnut chocolate chunk cookies

PB2 POWDER
5g per 2 Tablespoons

use in cookies, add to oatmeal, add to smoothies, add to banana “nice cream”

GARBANZO BEANS (CHICKPEAS)
15g per cup

make hummus, roast in the oven with spices, add to salads

SOY MILK
8g per cup

add to coffee (make a coconut mocha) , make oatmeal, use in baked goods in place of milk

GREEK YOGURT
17g in 1 container

make a parfait with granola and fresh fruit, bake banana bread, add honey and fresh fruit

LENTILS
18g in 1 cup

Lentils are a good source of potassium, calcium, zinc, niacin and vitamin K and have lots of dietary fiber, lean protein, folate and iron.