Vegetarian Sources Of Protein

by Megan K on March 21, 2012

When it comes to losing body fat, one of the first few things I ask my clients to do is to increase and vary their protein (and fat) intake, particularly first thing in the morning.
Why? Increased protein (and fat) in the diet makes it easier to lose body fat because
  • protein and fat lead to higher levels of satiety after meals (meaning you’ll feel satisfied longer after you eat)
  • protein and fat provide the necessary building blocks (amino and fatty acids) for many physiological repairs and functions (think stronger, more beautiful muscles, skin and hair)
  • variety is the spice of life and it variety leads to a grater range of micronutrients in the diet (you are more likely to get your RDAs of vitamins and minerals from your food)
But increasing protein (and fat) intake can be a challenge, especially for my vegetarian clients and my clients who keep Kosher.
Many times I’ve been asked, “how do I get more protein?”
In order to make getting more protein easier, I went to work compiling a list of some of the best vegetarian and vegan protein sources.  This list is by no means exhaustive but I hope that it provides you with a good starting point for increasing your daily protein intake. Eat well, and be well!
Protein Sources (in grams)
  • 4 eggs: 28g protein
  • 4 egg whites: 20g (egg whites can be used in cooking if you are someone who dislikes eggs)
  • Whey Protein Powder: 31g serving 20g protein
  • Casein Protein Powder: 42g serving 25g protein
  • Hemp Protein Powder : 30g serving 15.5g protein
  • Rice Protein Powder: 30g serving  12g protein
  • Soy Protein Powder: 30g serving 25g protein
  • Tempeh: 1 cup 31g protein
  • Tofu: 5oz 10g protein
  • Edamame:1 cup 17g protein
  • Spirulina: (Algae) 2Tbsp 8g protein
  • Quinoa: 1cup 8g
  • Oatmeal: (not instant) 6g
  • Nori: (seaweed) 10 sheets 2g protein
  • Broccoli: 2 cups 6g
  • Brussels Sprouts: 2 cups 6g
  • Cauliflower: 2 cups 4g
  • Spinach: 2 cups 2 g
  • Kale: 2 cups 2 grams protein
  • Swiss Chard: 2cups 2g
  • Bean Sprouts: 2cups  2grams
  • Black Beans: 1cup 12 grams protein
  • Pinto Beans: 1 cup 12 grams
  • Lima Beans: 1 cup 10 grams
  • Kidney Beans: 1 cup 13 grams
  • Red Lentils: 1/4 cup dry 7 grams
  • Green Lentils: 1/4 cup dry 9 grams
  • Yellow Lentils: 1/4 cup dry 11 grams
Who knew there is protein in all of these food sources? Awesome, right?
In good health,
Megan K

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