10 Best Protein Sources for Vegans and Vegetarians

10 Best Protein Sources for Vegans and Vegetarians

Going vegetarian/vegan is a great health choice for those with heart health issues, high blood pressure, diabetes and other chronic health issues. It is also an ethical choice for those who don’t want to eat animals, or any products that exploit them.

However, shifting to a plant-based diet does have significant nutritional implications it is important to be aware of so you don’t end up with any dietary deficiencies. The most common concern with all of these diets is whether or not it is possible to get enough protein.

The truth is that you can, but you need to plan ahead. Your main sources will depend on which plant-based diet you adopt.

There are different kinds of vegetarian eating lifestyles, but generally speaking, vegetarians will eat eggs and consume dairy products.

There will be little concern about deficiencies because eggs offer complete proteins and amino acids.


  • Milk
  • Cheese
  • Yogurt
  • Cottage Cheese

All of these, especially the low fat varieties, can be a healthy part of any diet. Vegans can eat soy alternatives to these, or one of the variety of milk substitutes on the market, such as almond or rice.

Vegans eat absolutely no meat nor any type of food that comes from animals, meaning no eggs, milk, honey, or products made with yeast, since yeast is a living organism.

Top choices for protein include:

  • Beans such as kidney, black, pink, white, pinto and so on
  • Seeds
  • Nuts
  • Quinoa (actually a seed, not a grain)
  • Soy beans

Beans are packed with protein, about 7 to 10 grams per cup cooked. You can buy low sodium varieties in cans, or boil up your own from dried beans, which is not as fast but more economical. Beans lend themselves to a variety of cuisines from around the world, including Mexican and Indian.

Quinoa contains around 8 grams of protein per cup and has all 9 of the important amino acids the body needs.

Seeds are packed with protein as well. Choices include, chia, poppy, pumpkin, sesame and sunflower.

Nuts are great sources of protein and come in a wide variety of options. The best for lowering cholesterol naturally are almonds and walnuts.

Soy milk, tofu and other products made from soy are high in protein and serve as great milk and dairy substitutes.

Protein is crucial to your health, so try the options above and see how great you will look and feel.

Categorized: General

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