Proteins are known as the building blocks of life:they are broken down in the body into amino acids that promote cell growth and repair. (They also take longer to digest than carbs, helping you feel full for longer on fewer calories — a plus for anyone trying to lose weight.) You probably know that animal products — meat, eggs, and dairy — are good sources of are proteins; unfortunately, they can also be high in saturated fat and cholesterol. What you may not know is that you don't have to eat meat or cheese to get enough protein. Here are 13 good vegetarian and vegan sources.
Green peas
Foods in the legume family are good sources of vegetarian protein and peas are no exception:one cup contains 7.9 grams, about the same as a cup of milk.
Quinoa
Most grains contain a small amount of protein, but quinoa (technically a seed) contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. /P>
Nuts and nut butter All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories, such as almonds, cashews, and pistachios, it's better to opt for varieties that are raw or dry-roasted. Nut butters, such as peanut and almond butter, are also a good way to get protein.
Beans
There are many different types of beans – black, white, brown, etc. – but one thing they all have in common:their high amounts of protein. For example, two cups of kidney beans contain about 26 grams.
Tempeh and tofu
Foods made from soybeans are some of the highest vegetarian sources of protein:Tempeh and tofu, for example, contain about 15 and 20 grams per half cup, respectively.
Edamame
Not crazy about meat substitutes? Get your servings of soy as it appears in nature:straight from the soybean. Edamame, which has 8.4 grams of protein per half cup, can be served hot or cold and sprinkled with salt. Try it as a snack, an aperitif before dinner, or added to salads or pastas.
Leaf vegetables Vegetables don't have as much protein as legumes and nuts, but some contain significant amounts — along with lots of antioxidants and healthy fiber. If one eats a lot of vegetables – and a wide variety of different vegetables – it will certainly provide a good amount of amino acids.
Hemp Adding hemp to your diet does not mean using marijuana; you can find it in some breakfast cereals and mixes, or you can buy hemp seeds (10 grams of protein in 3 tablespoons) and add them to smoothies, pestos or baked things.
Chia seeds
These seeds are an easy way to add protein and fiber to almost any recipe:Chia seeds can be sprinkled over salads, stirred into yogurt or oatmeal, or mixed into smoothies.
Sesame, sunflower and poppy seeds
Don't forget the other seeds in your pantry; the more well-known varieties are also high in protein and healthy fats. By volume, sunflower seeds contain the most protein – 7.3 grams per quarter cup – followed by sesame seeds and poppy seeds with 5.4 grams.
Seitan
Another meat substitute popular with vegetarians, seitan is made from wheat gluten, seasoned with salt and savory flavors and loaded with protein—36 grams per 1/2 cup, more than tofu or tempeh. It resembles duck meat and tastes like chicken, and can be used in any recipe that calls for poultry.
Non-dairy milk
Milk alternatives aren't just for the lactose intolerant:they can be a great addition to any diet; watch out for a lot of added sugar and flavors. (Regular soy milk, for example, has about 100 calories per cup, comparable to skim milk at 80 calories) Soy milk has the most protein, at 4 to 8 grams per 8 ounces, but almond, hemp and rice milks also have about 1 gram per cup.
Unsweetened cocoa powder
Did you know that you can get protein from chocolate? Unpressed cocoa powder — the type used in baking or making hot chocolate — contains about 1 gram of protein per tablespoon. The powder is bitter in itself.
