Vegetarian protein sources

100_PROOF_

Does anyone have a list of vegetarian protein sources? I remember people sharing a rather extensive list amongst the forum at one time but can't seem to locate it. My friends daughter is vegetarian and she's worried that she isn't getting enough protein. She asked if I could help with ideas and I remembered seeing a nice list being shared on here.

I know I could just Google a list but that would be time consuming and I'm lazy. Besides the list that went around here was really good and included lots of ideas that I probably wouldn't come up with on my own.
Thanks in advance!

RodaRose

Eggs, cheese, milk, tofu, tempeh, yogurt, soy milk, edamame, beans, chickpeas, green peas, lentils, buckwheat, chia seeds, hemp seeds, broccoli, spinach, asparagus, artichokes, Brussels sprouts.

vingogly

Quinoa, buckwheat, amaranth also have a decent amount of protein in them. Plus, other seeds beside hemp, nuts, and other legumes not listed above.

pinggolfer96

vingogly wrote: »

Quinoa, buckwheat, amaranth also have a decent amount of protein in them. Plus, other seeds beside hemp, nuts, and other legumes not listed above.

As these may contain protein, they are not protein sources. They are carb and fat sources with some protein. The amount you’d have to eat to distinguish it as a protein source is ridiculous. Are you a lacto vegetarian? Cause dairy products are a great way to get in protein

janejellyroll

This is one of my favorite articles about getting enough protein while eating plants: https://food52.com/blog/14291-how-to-get-lots-of-protein-as-a-vegan

If your daughter is also eating animal products, she can add those to some of the approaches suggested here.

HeidiMightyRawr

Chickpeas, beans (black beans, kidney beans, baked beans), lentils, tofu, tempeh, nuts, seeds, wheat gluten (seitan) etc.

Also, do they like direct meat substitutes? As most of those, while not always the healthiest options (depends which ones you get, if you make them yourself etc) contain a decent amount of protein too, usually from soy and/or wheat gluten.

You're welcome to take a look at my diary if you want as well. I'm vegan so don't have dairy and eggs though, but there's other plant based sources in there.

NorthCascades

Siggi's Icelandic Yogurt. Wallaby Aussie Greek Yogurt. Beyond Meat and Field Roast fake meat products like chicken strips (60 g protein for 400 Cal) and sausages.

vingogly

pinggolfer96 wrote: »

As these may contain protein, they are not protein sources. They are carb and fat sources with some protein. The amount you’d have to eat to distinguish it as a protein source is ridiculous. Are you a lacto vegetarian? Cause dairy products are a great way to get in protein

It all adds up; a protein source is a protein source, and at the end of the day it doesn't matter whether you're getting X grams of protein from one source or from ten different sources spread throughout the day. I don't believe there is an official level of percent protein caloric content required to state that something is a "protein source" - that's your assumption. If you're asking about my personal diet, I'm a mostly lacto ovo pescetarian except for certain periods when I eat vegan for religious reasons. I know what I'm doing and I'm getting plenty of protein in my diet.

AnnPT77

I always recommend this to other vegetarians, even though it isn't vegetarian-centric. Just go to the linked spreadsheet, and scroll down until you get to the non-meaty/fishy items. There are lots, and this includes things that are useful but rarely on the shorter "best veg protein sources" lists:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

I second that "lots of small sources through the day" idea as very helpful to a vegetarian/vegan. The "one big protein source per meal" idea is fine and useful, but that's better as a central way of thinking for omnivores than for veg folks, IMO. We should do the bigger sources where we can, and the smaller ones, for best results (and it's not onerous - there are lots of tasty choices in every category).

100_PROOF_

Thanks guys!
I don't eat meat but I do consume dairy so this list is helpful for myself as well.

pinggolfer96

vingogly wrote: »

pinggolfer96 wrote: »

As these may contain protein, they are not protein sources. They are carb and fat sources with some protein. The amount you’d have to eat to distinguish it as a protein source is ridiculous. Are you a lacto vegetarian? Cause dairy products are a great way to get in protein

It all adds up; a protein source is a protein source, and at the end of the day it doesn't matter whether you're getting X grams of protein from one source or from ten different sources spread throughout the day. I don't believe there is an official level of percent protein caloric content required to state that something is a "protein source" - that's your assumption. If you're asking about my personal diet, I'm a mostly lacto ovo pescetarian except for certain periods when I eat vegan for religious reasons. I know what I'm doing and I'm getting plenty of protein in my diet.

That wasn’t my intent. My intentions were saying how much quinoa you’d have to eat to actually get a decent amount of protein. And in terms of being most optimal, the bioavailability of protein does matter! I just listened to a great podcast I’ll link below that can help out.

https://youtu.be/_qoyoItiB1E

mgalsf12

Cheese, nut butters, Greek yogurt, eggs, nuts, seeds...