Good sources of protein

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Being vegan or vegetarian is good for your health and the health of the planet. A vegetarian diet can be every bit as healthy as one that contains meat, and for many people at the begining getting enough protein is a big concern. Rest assured that you can still get adequate protein from vegetarian sources, such as…


Quinoa is an ancient grain, pronounced like keen-wa, and it’s a complete vegetarian source of protein. It can be used to substitute for rice and is full of fiber, magnesium, iron, and manganese. You can even use it in cookies, muffins and breakfast dishes.


It’s not related to the same hemp that can get you stoned, but it is a great vegetarian protein! Hempseed is a nutritional powerhouse and contains all nine amino acids, in addition to key nutrients like calcium, zinc, iron, and magnesium. Not only that, it’s one of the very few completely vegan sources of Omega-3s and other essential fatty acids.


Most of the vegetarian meat substitutes out there are made out of soy, and there’s a reason for that: soy is surprisingly versatile. Soy contains high amounts of naturally occurring protein, but choose firm tofu if you’re looking for the highest protein content. Limit processed soy, which can be high in sodium.


This meat substitute is made out of wheat gluten, which can be made into tasty dishes that have a very meat-like texture. Seitan is formed when wheat gluten is simmered in soy sauce, which adds the amino acid lysine that gives seitan its distinctive taste and texture.


Buckwheat is not in the wheat family at all, but is actually related to rhubarb. Despite the wheat in the name, buckwheat is actually gluten free. Buckwheat is high in protein and is supposed to have positive effects for controlling blood sugar.

Chia Seeds

Chia can help you get your Omega-3 fatty acids, as well as iron and calcium. Chia seeds form a gel when combined with water, which makes them ideal for making a healthy and very nutritious dessert, such as pudding. Throw a handful of chia seeds into your breakfast smoothies, too, for an extra nutritional punch.


Nuts are not only a great way to get your protein, but they are also a beneficial source of heart healthy fats. Nuts can be high in calories, so eat them sparingly.



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