One of the biggest misconceptions out there is that vegetarians and vegans fail to get enough protein. This misconception leads to countless arguments regarding their inability to build muscle and reach protein goals. You do not need to rely on animal protein and this article will list some of the best sources of protein for vegetarians and vegans. I will include some items that work for low carb lifestyles as well.
1. Sprouted Grain Breads
This type of bread is different from regular whole grain bread because it includes multiple grains and legumes. Sprouted grain breads are also less processed, contain more antioxidants, and lower amounts of gluten. You can get about 8 grams of protein from two slices of this bread. Some popular brands that sell this item are Dave’s Killer Bread, Ezekiel, Silver Hills, Angelic Bakehouse, Rudi’s, and Alvardo St. Bakery.
There are several options in the grocery store for healthy nuts such as almonds, cashews, and walnuts. The most important thing to remember with nuts is to know the proper serving size which is 1 ounce. This is also applies to nut butters. A serving of walnuts has roughly 4 grams of protein while cashews have about 5 grams of protein and almonds have 6 grams of protein. I recommend choosing unsalted varieties to lower sodium intake but it would be better to eat a serving of salted nuts instead of junk food.
3. Green Peas
Green peas are such an underrated vegetable. They are super delicious and full of protein. A cup of green peas contains roughly 9 grams of protein. If green peas aren’t your thing then other vegetables including spinach, broccoli, potatoes, and brussel sprouts are equally good sources of protein.
Hemp seeds, chia seeds, and flaxseeds are excellent sources of protein. Hemp seeds have 10 grams of protein in 3 tablespoons, chia seeds have 3 grams of protein per tablespoon, and 2 tablespoons of flaxseeds contain 4 grams of protein.
These are just a few examples of plant based proteins to try out if you don’t consume animal products or want to eat fewer animal products. It is also important to understand that people don’t need an excessive amount of protein. It is recommended that the average woman have a minimum of 0.36 grams of protein per pound of body weight. If weight loss is the goal then that number increases to 0.70 grams and 0.80 grams to gain muscle. Basically it is up to the individual to choose the appropriate amount of protein to eat on a daily basis and make sure to choose complete sources of protein based on your preferences. I hope you enjoyed this article and write comments below!