10 Terrific Protein Sources for Vegetarians
By Foodfix24 on March 20, 2013
I for one am not a vegetarian, but it doesn't mean that there aren't a lot of you out there that are! I will say though that I do try to eat vegetarian about twice a week, not only because it is easier on the wallet; but, it is easier on your health too if you are careful in the balance act of foods to eat. I admire those that follow the vegetarian way to the letter, but you can still keep good health by eating mindfully as much as possible by including more fish in your diet as an example. With that said, here are 10 terrific ways to include protein in your diet if you are one of those people that follows the vegetarian way to the letter and it is a great reminder to those who aren't that having meat with every meal is not necessary! You have choices!
How much protein you need depends on your height and weight as well as your activity level. So, someone who is a regular runner will need more protein than someone who is more sedentary. A standard held by nutritionists is to estimate your daily protein requirement and multiply your body weight in kilograms by .8, or weight in pounds by .37. The amount you come up with is what you should be having as a daily minimum. So, for a person weighing 150 pounds, that is 55 grams of protein per day. You can find a "weight calculator" by googling it if you need.
1. Spirulina: Spirulina is 65-71 percent complete protein
2. Hemp: Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup
3. Chia Seeds: Protein Content: 4 g per ounce
4. Quinoa: Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein
5. Tempeh: Protein Content: A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein.
6. Almond and Almond Butter: Protein Content: (between 6 and 8 grams, per handful)
7. Veggies: 1 cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams.
8. Lentils and Beans: A cup of iron-rich lentils packs 18 grams of protein
9. Greek Yogurt (not vegan, organic or plain): Protein Content: 15 to 20 g per 6-ounce serving
10. Eggs: Protein Content: 6 g per egg
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