Five Sources of Vegetarian Protein

Sources of Vegetarian ProteinWhether you’ve been a vegetarian for years or are giving it a thought for the first time, the most common question you’ll get about your diet is, “where do you get your protein?” Instead of drawing a blank, get prepared for this situation and impress your audience with a solid answer.Here are some facts you can share:

Most of us are aware that protein has an important roll in our bodies, but you may not know why. Made up of amino acids (oxygen, nitrogren, carbon, and hydrogen), protein is the nutrient responsible for growing new cell and building and repairing tissue. However, contrary to popular belief, we don’t need to consume that much of it to be health. The average requirement of protein is only about 5 ounces a day, or about 5% of your daily caloric intake. It may also surprise you to hear that too much protein can actually damage your bones and organs, and that reducing the amount of protein in your diet can give you more energy, put your digestive system at ease, and protect your immune system.

A common misconception is that meat is the best source of protein. Consider the following animals: gorillas, cows, elephants - all of them are vegetarians! While you probably aren’t aiming to have their body types, they are great examples of how big and strong a living creature can be on a plant based diet. While animal products contain large amounts of protein, they are also high in cholesterol and saturated fat, which can lead to heart disease, cancer, and diabetes. The plant based diet is low in fat, free of cholesterol, and full of fiber.

Almost every plant contains protein, though some have more than others. Luckily, we do not need to get all amino acids from one source, so eating a varied vegetarian diet will result in a complete balance of protein. Here are some excellent foods that you can depend on to keep your body fit:

1. Beans contain more protein than any other vegetarian source, and they are high in fiber so you’ll feel full hours after eating them. There are countless varieties, the most popular being black, pinto, kidney, chickpeas, lentils, split peas, and soy.

2. Whole grains are a great compliment to beans, and together they pack a protein punch into your diet. Rice is always a great choice, but give quinoa a try. While quinoa is technically a seed, it contains more protein than any other grain. Check out barely and millet, and keep in mind that even popcorn contains protein!

3. Nuts are also very high in protein - one ounce of almonds has the same amount as one ounce of steak (6 grams)! Enjoy your favorite nuts raw, salted, roasted, seasoned, or in butter form.

4. Seeds are a great addition to any meal - simply sprinkle them on top or mix them in to add an extra boost of protein to your dish. Flax, pumpkin, and hemp seeds are not only rich in essential amino acids, but contain other important nutrients like omega-3s, iron, and fiber.

5. Green vegetables. There’s a reason Popeye was obsessed with spinach - he wanted to maintain his big biceps! Other veggies with high protein content are: broccoli, kale, green beans, asparagus, and watercress.


  1. Animal protein is the superior protein and a complete protein. Despite what you guys say, protein is very important. Plus all the male vegans/vegetarians I have seen are very feminine or gay and a bunch of wusses. I will stick with eating an omnivore diet!! I don't cry over stupid food animals getting slaughtered. Hell if it came down to it I would eat your dog or cat as well if there was lack of meat.

    1. What a freakin idiot!! You are super stupid, I have been a vegetarian for 21 yes, I bench 350 and cutl 100 lbs and have more stamina than any meat eater and will kick your gay ass anyday you ignoramus!!

  2. This answer from the vaults ins't even worth the fuss of a comment.

  3. Real Men Eat Meat!! Also Real Women and the sexiest women Eat Meat! No it doesn't cause any health problems as long as it's organic and grass fed! Thats how all my relatives have always eaten and some are in their 90's and some even crossed the 100 yr old mark and still healthy!I prefer to keep eating balance between meat and plants. I enjoy the taste of meat as well.

  4. I would like to see you climb into the octagon and tell the vegan u.f.c fighter that he is a wuss!

  5. I would have no problem doing that. But of course he would be roid raging.That's the only way pansey vegans are UFC fighters is by steroids. I love the slaughter videos you guys post tho. I am jealous of the people in them. I would love to be able to beat the hell out of animals and bash their heads in.

  6. I am not the gay one. You are the gay veggie idiot. I can bend press more then that. 350 is child's play. My stamina is excellent as well. More then any queer vegetarian. Go put on some make up and butt fuck your friends. Leave the weight lifting and strength to real men.

  7. Sorry typo, Bench press not bend press.

  8. Why would anyone join this conversation if they feel so much hatred for vegetarians? Clearly, the bad karma of killing innocent animals has literally fused with your DNA -- you believe you are right and good (and manly) but in reality you are a sad, sick soul. I wish you the best but suspect there's no hope for you. For the rest of us, don't let the haters stop the EVOLUTION of man (and woman) - kind. We ALL need to rise above the dark, unilluminated voices and prevail. Our children's children will probably be at close to 90% vegan if research is correct.

  9. p.s. No one cares about how much you bench press -- that's rather Neandratholic. Focus instead on educating yourself without hatred and judgment -- you might be surprised at how enlightened you can become.

  10. I am educated. Graduated college with honors and took several nutrition courses. I don't need any enlightening, I know the facts.

  11. There's no such thing as Karma. Nothing wrong with my DNA neither. No I am not sad or sick at all :). Evolution is a myth also. But if you prefer thinking you came from a bunch of apes then by all means believe in your false reality. No, meat eaters will still be the majority as it is now. 90% or more will be omnivores not vegan. False research is funny though.

  12. I will forbid my kid from going vegetarian or vegan. My roof, my rules. They dont eat what is made for them at dinner time they don't get to hang out with friends.


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