If you are a vegan or vegetarian, I’m betting people ask you all the time where you get your protein from – aside from a bunch of other silly questions. Protein is however, an essential element to breaking down amino acids and helping cells repair and grow. Protein also helps break down carbs, which allow you to feel full longer. If you’re a vegan or vegetarian, you are probably tired of getting the same questions about the quality and quantity of your protein intake. Here are easy ways to get protein if you’re a vegetarian or vegan – or if you are just curious.
Easy Ways To Get Protein As A Vegan or Vegetarian
2.5 grams of protein per tablespoon.
Chia seeds may not contain high volumes of protein but they are packed with all nine essential amino acids. This seed stabilizes blood sugar is perfect for hunger suppression and can help you lose weight. Chia seeds also have an outstanding amount of omega-3s called ALAs. ALAs decrease your chances of heart disease. One of the easy ways to get protein if you’re a vegetarian is to add chia seeds to a yogurt. If you are a vegan, you can add them to a vegan smoothie to keep your energy levels up.
4 grams of protein per ½ cup.
One of the most popular sources of protein lately is quinoa. Quinoa has become an incredibly popular grain on the market – there are more than 1400 products available in markets. Compared to other grains, quinoa has some of the highest levels of protein. It’s also a great source of fiber and health unsaturated fat. One of the delicious and easy ways to get protein if you’re a vegetarian is to try a quinoa bowl. Mix and match several different veggies to create a balanced meal. Quinoa also goes well on top of salads if you are looking to add more protein to your lunch options.
6 grams of protein per egg.
If you are a vegan, this is unfortunately not a feasible option. However, this is one of the most popular and easy ways to get protein if you’re a vegetarian. The protein in an egg boosts your metabolism and keeps your hunger at bay. For those of you trying to lose weight, this is an excellent food source to incorporate into your diet. Eggs promote flat-belly nutrients like choline as well as nurturing brain health. Scramble up eggs for breakfast or add them to a salad or sandwich for lunch. I’m sure by now you know how to incorporate eggs into your diet with ease.
Cooked, spinach has 5 grams of protein per cup.
Spinach is another high source of protein that is easy to incorporate into your diet – and delicious. It has almost as much protein as an egg and half the calories. By steaming spinach you can help maximize the nutritional value which retains vitamins. This is a flat belly food and is one of the best and easy ways to get protein if you’re a vegetarian.
4.2 grams of protein per cup.
Who knew guava would be packed with high levels of protein? I definitely didn’t but I’m glad I know now. It is the highest-protein packed fruit. Guava also has 9 grams of fiber and contains 112 calories. This tropical fruit is also great for vitamin C. One cup of guava equates to more than seven medium oranges. That’s a seriously powerful protein fruit.
4.2 grams of protein per medium artichoke.
If you want to turn off your body’s hunger hormone you have to eat high protein and high fiber foods. Artichoke masters both. There is twice as much fiber than kale and is considered to be one of the highest protein vegetables. Throwing these into your salad is another easy way to get protein as a vegetarian and vegan.
8 grams of protein per cup.
One cup of peas contains eight times the protein of a cup of spinach – pretty impressive. Peas have nearly 100% your daily value of vitamin C, great for keeping your immune system healthy. Throw peas into a salad or with several grilled veggies in a bowl and you’re good to go.
7-10 grams of protein per ½ cup.
Beans are notorious for being one of the easy ways to get protein if you’re a vegetarian. They are rich in protein and nutrients that help your muscles, brain and heart. Beans help keep you full longer and are a great source of protein you should eat daily. They go well with veggie burgers, salads and soups!
7 grams of protein per 2 tablespoons.
If you’re looking to build muscle or weight, eating a lot of peanut butter will do the trick. However, if you stick to two-tablespoons per serving, you should be fine. Peanuts prevent cardiovascular and coronary artery disease. Keep an eye out for no-sugar added since peanut butter is high in sugar. Add peanut butter to your smoothies or to a breakfast toast for a snack.
14 grams of protein per 2 oz.
If you are a pasta lover looking for a delicious alternative, you’ve got your option right here. Banza pasta is made with chickpeas and has half the carbs and double the protein. There are 8 grams of fiber which help digestion as well. If you need higher sources of iron, this is a great option – there’s nearly 30% your daily serving. Cook this pasta alternative the way you would a regular pasta and enjoy!
What are YOUR favorite and easy ways to get protein?
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Hi, I'm Leah, a Los Angelino living in Boston! I'm a grad from Northeastern University with a Bachelors from the College of Arts, Media and Design. I'm obsessed with going on adventures, photography, writing, being a Taurus and finding hidden gem restaurants, musicians and places to travel. I live for tacos and you can't keep me away from a cute farm stand. I also live for Instagram ... oops!