Vegetarian Protein

There are plenty of delicious and nutritious protein foods that are plant-based. Maybe you’re vegetarian or just adding in one meatless night per week, it doesn’t mean you have to give up protein from your diet.

Peanut butter is a great source of protein. With 7.5 grams of protein in about 30 grams of peanut butter, you’ll feel full and satisfied after eating an apple and peanut butter snack or toast with peanut butter and banana.

Avocado is full of good fats that keep your skin healthy but it is also high in protein with about 5 grams of protein in about 8 ounces of mashed avocado. Avocado mashed up with banana makes a great spread to put on bagels, toast, or crackers.

Soy milk is also a great source of protein and a great substitute for cow's milk if that isn’t your thing. With about almost 1 gram of protein per ounce, it’s a great way to get some added protein to your diet.

Tofu is a great substitute for meat. It is very versatile. It can be marinated and grilled, sauteed with veggies, or roasted with veggies. Since a 140-gram serving of tofu contains 11 grams of protein, you’ll feel satisfied after eating just a little bit.

Beans are great for protein – all beans, any beans. Add beans to your salads and soups. You can mash black beans to make your own refried beans to put in burritos. You can make hummus from chickpeas or fava beans. Beans are great warm or cold!

Quinoa is a great alternative to high-carb side options like rice and pasta that is full of protein. There are 11 grams of protein per cup of quinoa. It can be used the same way that rice or pasta is – even making quinoa mac and cheese!

Hemp Seeds can be added to almost any dish for a great source of protein. Considering there are 16 grams of protein in 3 tablespoons, this can really ramp up your protein intake.

When done right, a plant-based diet is beneficial to your health. Consider a Meatless Day to your diet or up the challenge by going vegetarian for a week or month!